What supports healthy fat metabolism?

From the Guidelines

Healthy fat metabolism is supported by a balanced diet with 20-25% of energy from fat, regular physical activity, and certain lifestyle habits. The process of fat metabolism involves the breakdown of fat into fatty acids and glycerol, which can then be used for energy production. A study published in the Proceedings of the Nutrition Society 1 found that dietary fat typically provides about one-third of the energy intake in most economically developed countries. The study also suggested that an excess energy intake will generally result in the preferential oxidation of carbohydrate over fat and the retention of dietary fat in adipose tissue.

To support healthy fat metabolism, it is recommended to:

• Consume a balanced diet rich in whole foods, emphasizing adequate protein (0.8-1g per kg of body weight daily), complex carbohydrates, and healthy fats like omega-3 fatty acids found in fatty fish, nuts, and olive oil
• Aim for at least 150 minutes of moderate-intensity exercise weekly, including both aerobic activities and strength training, as exercise activates enzymes that break down fat and improves insulin sensitivity
• Stay well-hydrated with 2-3 liters of water daily, as water is essential for lipolysis (fat breakdown)
• Ensure sufficient sleep (7-9 hours nightly) since sleep deprivation disrupts hormones that regulate metabolism
• Consider intermittent fasting approaches, such as a 16:8 schedule (16 hours fasting, 8 hours eating), which can enhance fat oxidation by depleting glycogen stores and shifting the body toward fat utilization
• Manage stress levels, as chronic stress elevates cortisol levels, which can promote fat storage, particularly in the abdominal area

A study published in the European Heart Journal 1 recommended that saturated fatty acids should account for less than 10% of total energy intake, and that trans-unsaturated fatty acids should be limited to as little as possible. The study also suggested that a healthy diet should include 30-45g of fibre per day, from wholegrain products, fruits, and vegetables.

In terms of macronutrient balance, a study published in the American Journal of Respiratory and Critical Care Medicine 1 suggested that the caloric density of formula may be increased by adding fat or carbohydrate modules, and that the macronutrient balance should be well-balanced, with 8-12% protein, 40-50% carbohydrate, and 40-50% fat.

Overall, a combination of regular physical activity, proper nutrition, and certain lifestyle habits can support healthy fat metabolism and reduce the risk of chronic diseases such as obesity and cardiovascular disease.

From the FDA Drug Label

The FDA drug label does not answer the question.

From the Research

Fat Metabolism Process

The process of fat metabolism involves the breakdown and utilization of fatty acids for energy production. The liver plays a central role in fatty acid metabolism, where fatty acids are either oxidized within the cell or secreted into the plasma as triglyceride-rich very low-density lipoproteins 2.

Key Factors Supporting Healthy Fat Metabolism

Several factors support healthy fat metabolism, including:

• The regulation of fatty acid and triglyceride metabolism in the liver, which is critical for maintaining normal lipid profiles and preventing the accumulation of triglycerides within hepatocytes 2
• The balance between glucose and fatty acid utilization, which is coordinated through mechanisms such as the glucose-fatty acid cycle 3
• The availability of omega-3 fatty acids, which have anti-inflammatory effects and can influence the composition of circulating triglycerides 4, 5
• The activity of enzymes such as stearoyl-CoA desaturase (SCD), which plays a role in the conversion of saturated to monounsaturated fatty acids and can impact the composition of triglycerides 4

Impact of Diet on Fat Metabolism

Dietary factors, such as high-fat feeding, can significantly impact fat metabolism and alter the composition of circulating triglycerides 4. A high-fat diet can lead to changes in the activity of enzymes involved in fatty acid metabolism, such as SCD, and can also influence the availability of omega-3 fatty acids 4.

Importance of Omega-3 Fatty Acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been shown to have anti-inflammatory effects and can influence the composition of circulating triglycerides 5. They can also give rise to anti-inflammatory and inflammation-resolving mediators, such as resolvins, protectins, and maresins 5.