Debunking the fat myth: How fear of saturated fat is fueling America’s obesity crisis

The obesity epidemic

As the number of overweight and obese people increases in the United States and around the world, it is fast becoming a crisis of epidemic proportions. Currently, 30.7% of Americans are considered overweight, with a BMI (body mass index) between 25 and 29.9, and 42.4% are obese, with a BMI of 30 or more. Writing for Mercola, Ashley Armstrong emphasizes that more than 7 out of 10 adults in the United States are thus overweight and provided the chart below which illustrates how obesity among adults in the U.S. increased from 1960 to immediately before COVID-19 hit.

Searching for solutions

Americans have tried all kinds of weight-loss strategies from diets to bariatric surgery and everything in between. Now patients are demanding and doctors are prescribing the diabetes drug Ozempic (semaglutide) off-label since it was found to promote weight loss. Its new sister drug, Wegovy (semaglutide at a higher dose) is being prescribed specifically for non-diabetics to aid in weight loss. This, despite the very real and serious—even life-threatening—side effects that come with these blockbuster drugs (a highly profitable product for manufacturer Novo Nordisk). And, as young children are increasingly becoming obese, they are being approved and prescribed for young children too.

It may depend on the fats we eat

The increase in weight may be a function of the type of fats we consume. Unlike our forbears who ate plenty of highly saturated animal fats, we are ingesting seed oils high in polyunsaturated fats (PUFAs) as they are increasingly recommended in the USDA’s dietary guidelines. Polyunsaturated fats, however, are the fats found in the foods consumed by bears and squirrels to nourish themselves before hibernation, indicating that PUFAs slow down metabolism! 

Armstrong cited research by Dr. John Speakman, a metabolic researcher, demonstrating that our collective metabolism is slowing down despite increasing activity. We, therefore, can’t attribute America’s increasing obesity to a more sedentary lifestyle.

Well, Dr. Speakman and his lab found that there has been a REDUCTION in metabolic rates (BMR) and that our Active Energy Expenditure (AEE) (intentional exercise) has INCREASED. This finding contradicts some of mainstream messaging: "We aren’t moving as much as our ancestors."

A reduction in our BMR means that our metabolisms aren't burning as many calories at rest. ("Calories Out" is lower) Speakman said "The magnitude of this effect is sufficient to explain the obesity epidemic."

Consistent with the finding that metabolism is decreasing is a decrease in average body temperature. Armstrong included the following chart, showing the decline in body temperature from the beginning of the Industrial Revolution to the start of the current century.

Same amount of calories, different results

Studies showed that people in the past consumed similar calorie amounts to those today but maintained leaner physiques.

In the past, eating more food was often celebrated, unlike today's modern mindset around eating less and calorie restriction. Our great-grandparents, for instance, could consume more calories than we do today while still maintaining a healthy weight.

One study from the 1940s showed that people could consume as much as 3,500 calories without a problem.

Despite their lean physiques, their maintenance calorie requirement was a staggering 3,500 calories per day!

For context, the average calorie intake in America today is approximately 3,500 to 3,600 calories per day. Yet, obesity rates are at an all-time high.

Armstrong provided this screenshot from the 1888 “Journal of Nutrition” showing that only one-third of calories are used for physical and mental activities, the other two-thirds are used for the necessary processes to keep one alive.

She also included this screenshot from a 1915 cookbook showing the recommended caloric intake for a 9-year-old girl, a woman at light labor, and men at hard and light labor, commenting that people on restrictive diets today are eating as much as a 9-year-old did a century ago. 

She explains that besides being used for energy, fats have specific structural and signaling roles. A body filled with PUFAs will send hibernation signals, as opposed to a body filled with more saturated fats.

‍The type of fatty acids you consume (which impacts the type of fat inside of you) plays a significant role in the CALORIES OUT side of the energy balance equation. The fat we consume not only serves as an energy source, but it also has structural and signaling roles. On the other hand, when you restrict calories through dieting you’re metabolism will slow down to conserve energy as it goes into starvation mode.

‍A body filled with more PUFAs will send different metabolic signals relative to more saturated fat stores. (Think: hibernation signals. What do squirrels load up on before they hibernate for the winter? Unsaturated fat rich nuts).

‍We have become more UNSATURATED, and our metabolisms are being down regulated as a result. There are two consequences of this metabolism down regulation — on one side, obesity rates are on the rise (as a result of abundant food access and a down regulation of metabolism). On the other side, in pursuit of being lean, many people keep calorie intake low and are afraid to eat more.

‍When this happens, something eventually has to give, leading to a loss of systemic function — whatever your body’s weakest link may be. This could manifest as digestive issues, hair thinning, histamine intolerance, oxalate sensitivity, or other health challenges.

‍Research has consistently shown that prolonged calorie restriction reduces metabolic rate as the body adapts to conserve energy.

How to reset your metabolism

Armstrong provides steps that can be taken to improve one’s metabolic health rate. They include:

1. Eat whole foods. Prepare most of your own meals and avoid relying on fast or processed foods.
2. Walk between 8,000 and 12,000 steps daily and include 2-4 exercise sessions each week.
3. Build muscle to increase your metabolism, as muscle requires more energy to maintain than fat. She notes that this may take time.
4. Maintain consistent eating habits and avoid large fluctuations in calories throughout the day and on a day-to-day basis.
5. Keep fats at a moderate level and cut back on PUFAs.
6. Source the best quality foods you can afford to minimize exposure to pesticides and environmental toxins which can also slow metabolism.
7. Eat a sufficient amount of carbs that you can digest well. They are necessary to fuel your metabolism and for thyroid function.
8. Monitor and gradually increase your caloric intake.

The clip below is Mercola’s AI-generated podcast which discusses the above concepts.

Benefits of healthy fats

Weight loss drugs like Ozempic, Wegovy, and liraglutide [for children] promote weight loss but expose patients to serious, even life-threatening risks. Dr. Mark Hyman, a practicing family physician, explains that eating more healthy fats has benefits in addition to helping you lose weight by burning more calories.

[E]ating more fat actually shuts off your brain’s hunger and craving centers. Eating healthy fats improves things like food intake, taste preferences and even your metabolism.

‍Dietary fat – again, higher in calories per gram than carbs or protein – can positively impact the whole calorie-burning process.

This may certainly be considered food for thought.

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Related articles:

• Weight Loss for You and Your Kids: Drug-Free Strategies from Doctors
• How safe are weight-loss drugs for children and adults?
• Is weight loss with Ozempic and Wegovy worth the price?

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The information contained in this article is for educational and information purposes only and is not intended as health, medical, financial, or legal advice. Always consult a physician, lawyer, or other qualified professional regarding any questions you may have about a medical condition, health objectives, or legal or financial issues.