How Embracing Fats and Unlocking the Secrets of Metabolism Transformed My Travel Experience

 For years, my relationship with food and my body felt like a relentless pendulum swing. The scale would tip one way, then the other, fueled by a history of eating disorder struggles and the chaotic reality of a life lived on the move. Hopping from country to country, sometimes spending just days in a new location, wreaked havoc on my eating habits. Time zone changes blurred meal times, and the constant novelty of different cuisines meant my body never quite knew what to expect. One week it might be a valiant attempt at healthy eating; the next, an unplanned indulgence to keep up with the local culture. This constant flux felt like my body was perpetually in "pendulum mode," never truly finding a stable rhythm. Would tomorrow bring a restrictive diet or a chicken liver and olive oil feast? The uncertainty was exhausting.

Kuchmachi (Georgian Chicken Liver) and Walnut Bazhe 

Driven by a desire for more than just fleeting control, I now embark on a path to become a nutritionist, currently immersed in the fascinating world of biology at the University of Alaska. I recently stumbled upon a free course on fat metabolism, and as someone with prior nutrition knowledge, I was intrigued. While the basic concepts – like our bodies being primarily composed of triglycerides and their role in metabolism – weren't entirely new, it was incredibly valuable to have everything reinforced, primarily through the lens of my genetics and anatomy studies. The intricate dance of hormones in processing food, particularly fats, became even clearer. Ghrelin and leptin, the gatekeepers of hunger and fullness, and the surprisingly significant role of cortisol in metabolism – it all painted a much more complex picture than simple calorie counting.

Currently, I've found a sense of stability through a ketogenic approach, which, at its core, is a low-carbohydrate diet. Think of it as a more nuanced version of the Atkins diet, where I prioritize protein and non-starchy, low-glycemic vegetables to encourage my body to enter ketosis. I also implemented time-restricted eating to further quiet the constant "food noise" that had plagued me. Knowing I have a specific daily meal window, regardless of late-night hunger pangs, has been transformative. I finally understood that those nights consuming a large meal right before bed sabotaged my well-being. My sleep was restless, and I'd wake up feeling heavy and bloated, my body working overtime to digest instead of resting.

One of the most crucial realizations on this ketogenic journey has been the absolute necessity of incorporating healthy fats. They are not the enemy; they are the fuel that keeps my energy levels stable and, surprisingly, helps curb cravings. Because healthy fats take longer to digest, I feel satiated for extended periods, breaking free from the constant cycle of hunger and overeating. And thankfully, finding delicious sources of healthy fats has become a global adventure in itself!

Goan Fish Curry and Garlic Palak (India)

Fatty fish, in particular, has become a reliable staple for me. Whether it's canned salmon, mackerel, or sardines readily available in convenience stores worldwide, it's a convenient protein and fat source packed with those beneficial omega-3s. I vividly remember my time in Moldova, where I could visit the deli section of grocery stores and select wonderfully oily pickled fish, even specifying the amount, knowing that around 100g of salmon offered a solid 20g of protein.

Then there was Georgia, where walnuts reigned supreme. They were incorporated into every dish! From the creamy, nutty Bazhe sauce served with chicken or salmon to the vibrant Pkhali, I made a point of ordering spinach pkhali whenever I dined out—those delicious balls of spinach and walnuts felt like pure nourishment.

Eggs have also become a go-to for healthy fats and protein. In Vietnam, convenience stores often sold incredible braised boiled eggs steeped in soy sauce and something subtly sweet, creating an umami-rich core that was perfect for a late-night snack.

Late-night Braised Eggs Snack (Vietnam) 

Navigating the world with dietary preferences comes with challenges, especially with language barriers. My trusty Google Translate often becomes my culinary communication lifeline, allowing me to ask restaurant staff for my food without added oils or sugar. In many cultures, like Thailand and Indonesia, sugar seems to find its way into everything, so explicitly requesting dishes prepared without it is often necessary – and thankfully, usually accommodated unless everything is pre-made. I've also learned key phrases like "no oil and no sugar, please" in various languages, which has been incredibly helpful. To ensure I always have a hunger-curbing option on hand, I stash a snack in my bag – something high in protein with around 10 percent fat to keep me full for longer.

Indeed, fat has often been unfairly vilified in the world of nutrition. Still, as both my personal experience and my fat metabolism course have illuminated, the reality is that it plays several crucial roles in our bodies. From my experience with time-restricted eating and a ketogenic diet, focusing on healthy fats, particularly from sources like fatty fish, walnuts, and eggs, has significantly impacted my energy levels, curbed food cravings, and supported a healthier approach to weight management. This isn't just about calories; it's about understanding the quality of those calories and how different fats intricately influence our physiology.

Fats are essential for far more than just providing energy. As I've learned, they are critical for absorbing fat-soluble vitamins like A, D, E, and K. Without adequate fat intake, our bodies simply cannot utilize these vital nutrients. Beyond vitamin absorption, fats are fundamental building blocks for cell membranes, the walls of our cells, and they produce hormones that regulate various bodily functions. Fats are truly integral to our cellular health and overall metabolic processes. My course material emphasized how complex fat metabolism and regulation are, involving a delicate interplay of genetics, the overall macronutrient composition of our diet, hormones, enzymes, and other intricate physiological processes.

Fatty Tuna, Miso Soup, and Kimchi from the Konbini (Japan)

My current dietary approach prioritizes obtaining sufficient animal proteins with their natural fats while consciously minimizing or eliminating seed oils. This isn't arbitrary; it stems from the understanding that not all fats are created equal. I actively seek out sources rich in monounsaturated and polyunsaturated fats, mirroring the principles of the Mediterranean diet, which is often associated with a lower risk of inflammatory diseases. This aligns with the scientific consensus that a higher intake of these "good" fats, while being mindful of the omega-6 to omega-3 ratio (something I aim to achieve through my love for fatty fish and walnuts), is generally more beneficial for our health. Focusing on these quality fats, alongside adequate protein, helps me stay satiated for extended periods, a key factor in managing food cravings and supporting my weight management goals – a concept reinforced by my course, explaining the role of hormones like cholecystokinin in promoting satiety.

Furthermore, my studies have unveiled the intricate hormonal dance in fat metabolism. Hormones like insulin, leptin, and ghrelin are central to appetite control, fat digestion, and storage. For instance, adiponectin, secreted from fat cells, helps regulate metabolism by improving insulin sensitivity, which can be a valuable asset in facilitating weight loss. Even cortisol, often primarily linked to stress, has a role in fat breakdown and deposition. By consciously choosing a diet that supports balanced hormone levels and actively working to minimize non-exercise-related stress, I aim to optimize my body's natural ability to utilize fat for energy. It's not about simply restricting fat; it's about making informed choices about the types of fats I consume and understanding how they interact with my body's incredibly complex systems.

Tuna Steak, Veggies, and Sambal (Indonesia) 

Please remember: None of the information shared in this blog post should be taken as professional or medical advice. I am sharing my experiences and understanding as someone on the path to becoming a nutritionist. For personalized nutrition guidance, consulting with a qualified healthcare professional is essential.

Now, I encourage you to share your experiences with dietary fats and ask any questions you may have in the comments below!

Reference

Zambelli, A. (2021), Current Status of High Oleic Seed Oils in Food Processing. J Am Oil Chem Soc, 98: 129-137. https://doi.org/10.1002/aocs.12450