The Fat Fragmenting Diet: Latest Information and Research

Obesity has become a global epidemic, with rates nearly tripling since 1975. While lifestyle factors such as diet and exercise contribute to the development and progression of obesity, scientists have come to understand that intrinsic metabolic abnormalities also play a significant role. This article delves into recent advances in understanding fat metabolism, exploring the impact of diet on mitochondrial function, potential therapeutic targets, and dietary strategies to promote fat burning.

The Role of Mitochondria in Fat Metabolism

Adipose tissue, or body fat, plays a key role in maintaining our health. It helps to store and supply energy, regulate body temperature, and send hormone signals that affect many body functions. Mitochondria, the energy-generating structures found within cells, are dynamic-that is, they can fuse, change shape, and divide. These changes affect how much energy mitochondria can burn. Some studies have found that obesity can alter these dynamics and cause mitochondria to fragment, making it more difficult for fat cells to burn energy. This might help explain why it can be hard for people with obesity to lose weight. The breakdown of mitochondria has also been tied to insulin resistance in obesity.

Recent research from UC San Diego sheds light on how a high-fat diet affects mitochondrial function within fat cells. These colored streaks are mitochondrial networks within fat cells. The researchers discovered that a high-fat diet dismantles mitochondria, resulting in weight gain. In a study published January 29, 2023, in Nature Metabolism, they found that when mice were fed a high-fat diet, mitochondria within their fat cells broke apart into smaller mitochondria with a reduced capacity for burning fat. Further, they discovered that this process is controlled by a single gene.

RaIA: A Key Regulator of Mitochondrial Function

In addition to discovering this metabolic effect, they also discovered that it is driven by the activity of single molecule, called RaIA. RaIA has many functions, including helping break down mitochondria when they malfunction. “In essence, chronic activation of RaIA appears to play a critical role in suppressing energy expenditure in obese adipose tissue,” said Saltiel.

By deleting the gene associated with RaIA, the researchers were able to protect the mice against diet-induced weight gain. The direct comparison between the fundamental biology we’ve discovered and real clinical outcomes underscores the relevance of the findings to humans and suggests we may be able to help treat or prevent obesity by targeting the RaIA pathway with new therapies.

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According to Alan Saltiel, PhD, professor in the Department of Medicine at UC San Diego School of Medicine, caloric overload from overeating can lead to weight gain and also triggers a metabolic cascade that reduces energy burning, making obesity even worse. Obesity, which affects more than 40% of adults in the United States, occurs when the body accumulates too much fat, which is primarily stored in adipose tissue. Adipose tissue normally provides important mechanical benefits by cushioning vital organs and providing insulation. In the case of caloric imbalances like obesity, the ability of fat cells to burn energy starts to fail, which is one reason why it can be difficult for people with obesity to lose weight.

To answer this question, the researchers fed mice a high-fat diet and measured the impact of this diet on their fat cells’ mitochondria, structures within cells that help burn fat. They discovered an unusual phenomenon.

Brown Fat: A Potential Therapeutic Target

A new source of energy expending brown fat cells has been uncovered by Harvard Medical School researchers at Joslin Diabetes Center, which they said points towards potential new therapeutic options for obesity. Specifically, the authors point to smooth muscle cells expressing the Trpv1 (temperature-sensitive ion channel transient receptor potential cation subfamily V member 1) receptor and identify them as a novel source of energy-burning brown fat cells (adipocytes).

Brown fat, or brown adipose tissue, is a distinct type of fat that is activated in response to cold temperatures. Its primary role is to produce heat to help maintain body temperature, and it achieves that by burning calories. “The capacity of brown and beige fat cells to burn fuel and produce heat, especially upon exposure to cold temperatures, have long made them an attractive target for treating obesity and other metabolic disorders,” said senior author Yu-Hua Tseng, HMS professor of medicine at Joslin.

The source of these energy-burning fat cells was previously considered to be exclusively related to a population of cells that express the receptor Pdgfrα (platelet-derived growth factor receptor alpha). However, wider evidence suggests other sources may exist.

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The team initially investigated the general cellular makeup of brown adipose tissue from mice housed at different temperatures and lengths of time. Notably, they employed modern single-cell RNA sequencing approaches to try to identify all types of cells present. “Single-cell sequencing coupled with advanced data analysis techniques has allowed us to make predictions in silico about the development of brown fat,” said study co-author Matthew Lynes, HMS instructor in medicine at Joslin.

As well as identifying the previously known Pdgfrα-source of energy-burning brown fat cells, their analysis of the single-cell RNA sequencing data suggested another distinct population of cells doing the same job-cells derived from smooth muscle expressing Trpv1. Further investigations with mouse models confirmed that the Trpv1-positive smooth muscle cells gave rise to the brown energy-burning version of fat cells especially when exposed to cold temperatures.

“Further studies are now planned to address the role of the Trpv1 channel and its ligands and whether it is possible to target these cells to increase numbers of thermogenic adipocytes as a therapeutic approach towards obesity,” Tseng added.

Increasing Brown Fat Content

Brown fat tissue in the body can burn huge amounts of energy to generate heat, and studies in humans and animals have suggested that increasing the amount of healthy brown fat might help weight management. However, how to safely and effectively increase brown fat has been a significant challenge for researchers. The activity of this tissue changes over time: It decreases with age, just as it does in obese individuals and diabetics. Hence, ways to heat-up thermogenesis in brown fat are being sought which can be used to prevent obesity and diabetes.

A simple, innovative tissue-grafting strategy that increases endogenous brown fat has been developed. This method directly converted white fat to brown fat outside the body and then re-implanted it in a patient. White fat is converted to brown fat by culturing tissue fragments in media containing growth factors and other endogenous browning factors for 1 to 3 weeks to stimulate the “browning” process by measuring levels of several brown fat biomarkers, including mitochondrial activity and the brown fat protein marker UCP1. In one of the study’s experiments, the researchers discovered that subcutaneous white fat in mice could be directly converted to brown fat outside the body and that the brown fat both survived and remained stable after injection into the same mouse for a long period. They then used their methods on human subcutaneous fat and were able to effectively convert it to brown fat. This suggests that it might be possible one day to attempt this approach in humans as a potential therapy to help with weight loss, control of blood glucose levels, or to prevent weight gain.

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Other methods to increase brown fat include chronic cold exposure, which is uncomfortable for most people, and pharmaceuticals that can cause side effects by targeting other organs. In a study carried out on volunteers with higher brown fat levels, volunteers started shivering at lower temperatures compared to those with lower levels. These volunteers burned an extra 250 calories, a 1.8 times increase in calorie burning rate when the brown fat cells were active. They not only experience an increase in the heat output of brown fat in the cold as they got used to the lower temperatures but also an improvement in the control of blood sugar via insulin.

Fat Burners: Supplements, Foods, and Diets

The term “fat burner” is used to describe nutrition supplements that claimed to acutely increase fat metabolism, impair fat absorption, increase weight loss, and increase fat oxidation during exercise. A good fat burner must burn the stored fats, break down and mobilize the fat cells, increase the metabolic rate, and inhibit the enlargement of fat cells. Fat-burning supplements include caffeine, carnitine, green tea, conjugated linoleic acid, and chromium. Fat burners contain herbal ingredients such as ephedrine, yohimbine, chitosan, and pyruvate.

Most people think of eating as a way to increase fat in the body, not lose it; but there are foods that have the ability to burn fat as they are ingested. Certain foods are rich in water content and thus help in the process of fat reduction. Ingested and environmental toxins that were taken every day can be stored in fat cells. People who have a higher body mass index store a greater amount of toxins and they may face weight loss plateau. Toxins released during weight loss had the capacity to damage the mitochondria and interfere with the fat-burning hormones.

The Fat Flush Diet

Fat flush diet comes to repair the damage that resulted from toxins by working on the principle of detoxifying the body, weight loss, and keeping the weight off. This diet solves the problem that vegetarian people face by substituting animal-based proteins with plant-based proteins. The diet is also intended to help dieters who have reached a weight loss plateau resume weight loss while “flushing out” fat.

Fat burner is not meant to replace a good diet and exercise plan. The best way to help the body stimulate/metabolism and activate the fat burning abilities is to eat thermogenic foods, drink plenty of water, exercise regularly.

Thermogenic Foods

Eating thermogenic foods helps burn fats. Here are some examples of foods that may help boost metabolism and promote fat burning:

1. Greek yogurt: Packs a healthy punch with twice as much protein as other yogurts.
2. Cinnamon: May play a part in stabilizing blood sugar levels, which can help satisfy hunger.
3. Hot peppers: The key to the benefits of hot peppers lies in a flavorless compound they contain, called capsaicin. The compound is especially plentiful in habaneros but also can be found in jalepenos.
4. Green tea: Studies suggest that green tea stimulates the body to burn abdominal fat.
5. Grapefruit: A low-calorie fruit with lots of soluble fiber. This takes longer to digest, and, when eaten before a meal, can help fill you up so that you eat fewer calories during mealtime.
6. Foods with high water content: Serve as a signal to the stomach that you’ve had enough to eat.
7. Pears and apples: Are examples of other fruits that include a high volume of water content. When eaten with the peels, they also are a great source of fiber, which keeps you full longer.
8. Grapes: Compare two cups of grapes with ¼ cup of raisins. Both choices are around 100 calories, but the larger portion of grapes will likely feel more satisfying as a snack because of their sweetness.
9. Sweet potatoes: Next time you crave a baked potato with all the fixings, consider baking a sweet potato instead. Since sweet potatoes are so much more flavorful, they can more easily be eaten without the typical sour cream, cheese, butter and bacon bits, all very high in fat.
10. Eggs: Studies have shown that consuming protein in the morning helps to keep you full throughout the day. Eggs are low in calories, but pack a lot of protein and other vital nutrients. Eating eggs in lieu of toast or other carbs will help your body burn more calories.
11. Coffee: It may sound too good to be true, but coffee may actually help speed up your metabolism and help you lose weight. However, take caution: Its fat-fighting effects can be canceled out when you add the extra calories of creamer and whipped cream.
12. Oatmeal: The benefits of oatmeal are threefold: Its whole-grain oats make it rich in fiber, it has a high water content and it is served hot. Hot food takes longer to consume, and that combined with the water and fiber will keep you feeling satisfied for a long time.
13. Whole-grain crackers: Specifically rye crackers, are low in fat and packed with fiber. They provide richer nutrients than traditional crackers. The same idea applies to breads, cereals and pastas.
14. Bulgur wheat: One great whole grain to consider adding to your diet. It’s often used in an Arabic salad dish called Tabouli. Bulgur wheat is high in fiber and protein but low in fat and calories. It also has a rich, satisfying taste.
15. Broth-based soups: Can be a very beneficial addition to your diet. We’ve already touched on the benefits of high water content, and soup fits that bill especially well. Also, it’s typically served hot, and, when served before a meal, it can help take up space that would otherwise have been filled with higher-calorie foods.
16. Salad: Is another great pre-meal filler. Lettuce is high in water content, and salads often are garnished with other healthy vegetables and fruits. Just don’t overdo it on the dressing!
17. Nuts: May promote weight loss and improve cholesterol levels.
18. Air-popped popcorn: The calorie content is low.
19. Skim milk: Milk does a body good, especially when it’s skim milk. calcium, protein and vitamin D, without all the fat found in whole milk. protein content means it’s also very filling.
20. Lean meats: Protein and burns a lot of calories as it’s digested.
21. Fish: Is one of the best sources of protein. more satisfying than chicken or beef. omega-3 fatty acids, which help protect against heart disease.
22. Beans: Are a power food! of fiber. All this in a low-calorie, flavorful package that’s easy to prepare.

Fat Fasting: A Short-Term Strategy

Fat fasting is a dieting technique used by people who want to achieve quick fat loss. It works by raising your blood levels of molecules called ketones and pushing your body into ketosis, mimicking the biological effects of fasting. People who use fat fasting claim it’s useful for breaking weight loss plateaus, getting back into ketosis after a cheat day, and losing a few pounds quickly, without hunger or cravings. Still, you may wonder whether this technique is healthy.

A fat fast is a high-fat, low-calorie diet that typically lasts 2-5 days. During this time it’s recommended to eat 1,000-1,200 calories per day, 80-90% of which should come from fat. Though not technically a fast, this approach mimics the biological effects of abstaining from food by putting your body into the biological state of ketosis. In ketosis, your body uses fat, rather than carbs, as its main energy source. During this process, your liver breaks down fatty acids into molecules called ketones, which can be used to fuel your body.

Ketosis occurs during times when glucose, your body’s main source of energy, isn’t available, such as during periods of starvation or when your carb intake is very low. The time it takes to achieve ketosis can vary considerably, but if you’re following a ketogenic diet you can typically expect to reach this state between days 2 and 6. Fat fasting is designed to get you into ketosis quickly or to boost ketone levels if you have already achieved ketosis by restricting both your calorie and carb intake.

It’s usually used by people on a ketogenic diet who want to break through an ongoing weight loss plateau or by those wanting to get back into ketosis after a cheat day, on which the rules of a low-carb diet are relaxed and you eat foods that are high in carbs. Others implement a fat fast to lose a few pounds quickly.

Foods to Eat and Avoid on a Fat Fast

During a fat fast, your diet is quite limited. Foods you can eat include:

• High-fat meats and fish: bacon, sardines, and salmon
• Eggs: whole eggs and egg yolks
• Oils and high-fat spreads: coconut oil, mayonnaise, olive oil, and avocado oil
• Low-carb vegetables and high-fat fruits: avocados, olives, and non-starchy vegetables like kale, spinach, and zucchini that have been cooked in fat.
• High-fat nuts and nut butters: macadamia nuts, macadamia nut butter, etc.
• High-fat dairy: butter, cream cheese, heavy cream, and high-fat cheese like brie
• High-fat, nondairy products: full-fat coconut milk and coconut cream
• Drinks: water, tea, coffee, and sparkling water

Foods that are high in carbs and protein and low in fat are limited during a fat fast to ensure you’re getting the majority of your calories from fat. Foods you need to avoid include:

• Cereals and grains: breads, pasta, crackers, cereal, oats, rice, etc.
• Beans and pulses: lentils, black beans, butter beans, etc.
• Most fruits and vegetables: avoid all except those listed above
• Low-fat dairy foods: skim milk, low-fat cheese, low-fat yogurt, etc.
• Low-fat meats and fish: chicken, beef, lamb, cod, etc.
• Cakes and confectionaries: sweets, biscuits, cakes, pastries, etc.
• Sweet drinks: juice, energy drinks, sweetened coffee, etc.

Risks and Considerations of Fat Fasting

Fat fasting is not risk-free, and some people may experience side effects. If you’re not following a ketogenic diet before doing a fat fast, you may experience the keto flu. This is a set of symptoms that some people notice when they dramatically reduce their carb intake at the beginning of a low-carb diet. Symptoms of the keto flu can last from a few days to a few weeks. Though a fat fast is a short-term, high-fat diet, it’s possible that you could experience the following:

• headaches
• nausea
• diarrhea
• constipation
• dizziness
• fatigue
• low exercise tolerance

Fat fasting is also extremely restrictive, and it’s not recommended to follow this eating pattern for more than 5 days. A longer duration may put you at risk of muscle wasting due to the lack of protein and calories. The lack of variety in the diet may also lead to nutrient deficiencies if you follow it long term.

People who are taking medications or have a condition like heart disease or diabetes should seek advice from their healthcare provider before beginning a fat fast and avoid doing this diet without medical supervision. The technique is also not recommended for women who are pregnant or breastfeeding or for people considered cholesterol hyper-responders, as the diet may lead to a significant increase in cholesterol levels in susceptible individuals.

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