Why some nutrion guidelines recommdend eating meals high in protein and fiber whilst other recommend meals high in protein and fat? I know that protein is the most satieting macronutrient , is it fat more satiting than carbohidrates and fibre or is it the one taking the longer digestion? Do protein fat and fibre also cause sugar spike?
How quickly do excess calories turn into body fat? I understand not all calories are the same nor have the same effect in the body; I have read it is kind of impossible to store excess amino acids as fat because this is not profitable or convenient when it comes to giving energy, that is why it is more plausible that the body stores excess fat as fat. It is well known as well that everytime we eat CH insuline level rises and it’s quite likely to this glucose to be stored as fat if “the energy requirements have been met”, but how true is this? how many excess calories do we need to eat to surpass our daily caloric intake, does this ocurr when the liver has its glycogen stores full? In other words, how much calories in excess we need to stored them as fat!
1 calorie. You need 1 additional calorie to surpass your daily caloric requirement. If you eat in a surplus of 1 calorie, 1 calorie will be stored as fat. It does not matter if this calorie is from carb, fat or protein.
You should eat a balanced diet, that is the best and only recommendation, your diet should have a balance of macro and micronutrients - the ideal balance will depend on your lifestyle (activity level, exercise type, health/conditions etc). Protein is more satiating. Excess sugar causes sugar spikes (not sure what the relevance is). How quickly do excess calories turn into fat? This is of 0 importance. Your body is constantly storing and burning fat throughout the day. You may skip breakfast and burn fat all morning, and then eat a huge meal and store all of that fat again. Your body stores excess energy as fat, this includes carbohydrates, protein (amino acids) and fats. Fat just has a more direct route because it’s already fat, protein and carbohydrates are converted into fat. If your liver or muscle glycogen stores are depleted, they will be replenished. This still falls within your caloric requirement for the day.
Macronutrients are energy. Excess energy is stored as fat. This is true for ALL macronutrients.
What “guides”, are you looking at? Pretty much all health organisation guides and other top guides focus primarily on the foods rather than macronutrients.
I like Harvard’s guide
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
When it comes to fat, the primary factor is total calories. If you have excess protein that too can be made into fat. Where it might make a difference is how filling the food is. Protein is more satiating than ultra processed foods, hence you are less likely to eat as many calories.
Fat doesn’t increase insulin at all. Protein increases insulin a little. Carbohydrates may raise insulin a little (think high fiber low calorie foods like celery) or raise insulin a lot (think white rice, grapes, or sugar).
Any amount of calories over what you need causes you to add fat.