r/SaturatedFat

The Core Issue

Most people eat nowhere near the 25 to 30 grams of fiber recommended daily. And to meaningfully stimulate the gut hormones that suppress appetite, you'd typically need around 80 grams. That's not realistic for anyone.

The Finding

Researchers spent 15 years developing IPE (inulin-propionate ester), a modified fibre that delivers propionate, a gut-signaling fatty acid, directly to the large intestine. Just 10 grams a day appears to trigger the release of GLP-1 and PYY, the same hunger-suppressing hormones that Ozempic-style drugs artificially mimic. The European Commission officially authorized IPE for food use on June 9, 2026.

Why It Matters

This isn't a drug. It's a food ingredient that could show up in your smoothie or cereal bar within the next year. In one trial, none of the middle-aged participants taking IPE gained significant weight over six months, compared to 17% of the control group. A separate year-long trial in younger adults found an average increase of over a kilogram of fat-free body mass.

Limitations of Study

The weight-gain prevention trial in people over 40 was small. The fat-free mass finding in younger participants also couldn't confirm whether the gain was muscle specifically or other non-fat tissue. One outside researcher describes the overall evidence as mixed. The approval currently covers only the EU, and UK authorization is not yet in place.

Interesting Statistics

• 10g per day is the studied dose, a fraction of the 80g traditionally needed to stimulate appetite hormones through diet alone • 0% of the IPE group in one trial gained significant weight over 6 months vs. 17% of controls • Over 1 kg of fat-free mass gained on average in a year-long trial of younger overweight adults • EU approval allows up to 17g per 100g in cereal bars and up to 3g per 100ml in fruit smoothies • Imperial College holds exclusive EU market protection until June 30, 2031 • 12 years to secure European Food Safety Authority approval • Products are expected to reach EU shelves within 12 months

Useful Takeaways

IPE is framed as a preventive tool, not a weight-loss drug. Researchers are now exploring whether it could help people preserve muscle while on GLP-1 medications, or slow weight regain after stopping them. The only reported side effect is increased flatulence, which is standard territory for high-fibre intake.

TL;DR

A modified fibre called IPE triggers the same gut hormones as Ozempic at just 10 grams a day and is now approved for use in EU food products, with smoothies and cereal bars potentially on shelves within a year.

A review on how SGLT2 inhibitors target ectopic fat (specifically epicardial fat). Ectopic fat is the excess fat that gets stored in organ tissue. The paper outlines the different mechanisms of how it does so. For anyone not familiar with SGLT2 inhibitors, they cause you to urinate 60-80g of glucose, so it can cause a mild caloric deficit. It would be interesting to see a side by side comparison of how SGLT2i's compare to GLP1 reduction in ectopic fat.

Came across this interview between Tucker Goodrich and John Speakman and the more I listen the more I think Tucker would disagree and argue with Brad because he came across John Speakmans ideas first.

https://youtu.be/\_IeT4lGA9HI?si=OyftPgbqNVU5sjBR

I've already made several posts about omega 3, but never in depth about DHA and EPA in specific.

I always felt worse from fatty fish, and i linked it to the pufa in fatty fish, as omega 3 is the most unstable fat out there, and also the omega3/choline/brain correlation.

I remember i got sick from sardines, like depressed, heavy eye bags, eczema.

So my solution was to just stop eating fatty fish and stay to lower fat fish, but for the last 2 months I've included squid, it is low fat/low pufa but since incorporating it i experienced eczema and fatigue, basically the same as i got years ago when i ate alot of sardines, now i ate alot of squid.

Also an interesting observation is i get white dots on my nails, last time i had those was when i included alot of fatty fish, years ago.

So squid is low pufa and low fat, but still i got these symptoms, and apparently squid is quite unique, despite it being low in pufa, it has the same amount of dha+epa as sardines, and if you look into it, DHA is the most unstable of all fats, after it comes EPA, and yes i know it is a natural source and all but i am still getting the symptoms, right now i stopped eating squid for 7 days and things start to improve again.

I know i may be an outlier on here when it comes to being sensitive to omega 3, but i have a feeling that 10 years being on a low omega 6 diet, it also maby made me more sensitive to too much omega 3, i admit i ate squid 4-5 times a week which maby is too much, but i liked the taste and in the beginning it felt good, but with every omega 3 rich source i start to feel like crap after a while.

The moments I've felt the best, it didn't include alot of fish.

I thought that was the healthy or “ok” amount to eat. I eat around 2,000 calories a day. Male. Does anyone else eat similar? I’m definitely going to aim for less now that I know that is around the upper limit.

i definitely have some mind problems overall, as i feel better in ketosis or around of ketosis and so bad on carbs.

but with time i realized that i can solve much more problems and go dive deep into some of topics that been difficult for me on 1-2 mmol, but on 5mmol it feels much easier and i more deeply understand topic

the question is, can overall higher mmol of ketones (highest end 4-8 mmol) create more opportunity in life long term?

I'm a bit stuck in this loop. My goal weight is ~175 and I'm hovering at about 5 lbs above that. My history looks like this:

• Ad libitum low carb = first ~50 pounds lost
• CICO/portion control = last 40 pounds

Since this is one of the few places that actually understands how CICO works (i.e., calories in AFFECTS calories out), portion reduction has had the classic effects we all know:

• I have, indeed, lost weight
• But the amount I eat to maintain weight is laughably small now, due to metabolic adaptation

For reference, i'm 6 feet tall and about 182 lbs. to maintain my weight, calculators say I need "2500 calories." That feels inaccurate for me. I'm eating more like 1800-1900 calories to maybe get a pound a week of weight loss, and it feels to me that at 2500 I'd gain.

I've done a little Ray Peat style eating with the idea that I'm raising my metabolism (eating more carbs in the morning, almost like a half-ass honey diet), and it actually has helped me lose weight recently with slightly more than I'm accustomed to. Just not insane amounts. But I keep reducing my portion size bit by bit to maintain weight loss and, well, you know the effects.

How do I start building my metabolism again? I still want to lose ~6 pounds or so, but the downside is...

...and i hate to admit it...

...nothing does that for me as reliably as shrinking my portions.

I see all these people on Twitter talking about drinking 4000 calories of coke a day and losing weight or something and I Just ca'nt do that.

Please help. I'm a six foot tall man and all this portion control has me eating like a skinny Victoria Secret's model just to maintain. I should be eating 3-4k a day to maintain where I am, yet I eat 1800 (starvation levels, in some diets) and just feel normal.

Foods I do well with:

• Baked cheese (like parmesan crisps; super high in metabolism boosting calcium. a diet superfood, i'm convinced)
• All cheese really
• Fruits in the morning, lots of dates, prunes
• Eggs seem okay
• Diet soda really, really helps eliminate suffering due to portion control
• Dark chocolate, I eat a lot of it, but easy to go overboard (i'd love to eat more, but you konw...adaptive thermogenesis)
• Fiber wraps

Foods I do poorly with:

• Peanuts kill all weight loss and make me cold
• Not sure what else is getting in my way since it seems portion dependent mostly.

I've tried, and it didn't work:

• Almost all carb in the morning, with the idea of "Randle cycle" hacking (adding more fat actually helped, weirdly)
• Ad libitum low carb gave me the initial weight loss at my fattest, then simply stopped working like it did for /u/exfatloss, except then I started portion control and continued losing

I agree with the PUFA logic and am greatly trying to reduce my top source of PUFA which is probably pork.

I've done some weeks hwere I'm ad libitum with lots of cheese and little peanuts and those are the weeks I might still lose a pound. So cheese good, peanuts bad

I'm just curious as to what your experience was with them. I was on semaglutide (Dr prescribed) and lost about 20-30lbs both times I tried it. The weight came off rather quick but I ended up stalling and subsequently quitting qfter throwing up food that I ate a day or so prior. I was on it for 11 and 9 months

The odd thing is that that's similar to a solid lower pufa low carb diet for me. Minus the throwing up of course. It might have been a little quicker but I get similar luck with the stalling on any diet I've been on.

I'm curious to see if anybody here has a story about peptides. Whatever is preventing me and others from losing weight is clearly not tied to the mechanism of action of the drugs. But maybe a GIP would have a different effect.

From what I've gathered online and discussed with my doctor the drug not only keeps you feeling fuller longer, but also effects insulin release. Something I'd imagine is happening to he HCLF users here. Meaning the body has to deal with more carb so it might release more insulin as a response.

Interestingly enough I've done fasting and had results which were astounding to me at the time. Quick fatloss followed by stalling and not processing with weight loss which I believe exfatloss has also had a similar experience.

I'm kind of curious to see if different generations of drugs would have a different effect in those who can lose by simply eating less, and those that can't

I was intrigued by something Brad mentioned about pork fat not being as firm as it used to. And I've heard the same from others who are used to non-american pork or remember pork from decades ago.

And I thought about how this should apply to humans too.

I've always noticed that not all bodyfat looks the same. Some people seem to have really firm and healthy looking fat. It's visually appealing, and looks tight and almost glossy under a thick skin. It doesn't fold so easily nor wrinkle or droop.

Normal pufa laden fat looks terrible by comparison. Extremely off-putting, even in young people. Wiggly, droopy, thin, lumpy and flabby. Uhg.

I'll never forget this one girl in college. She was kinda fat, but it was exceptionally high quality. You know that area between the upper arm and chest where the skin needs to crease or fold in order to contour to the armpit? Hers was just... round. I had never seen anything like it. Not a single fold or crease anywhere to be seen on her body. I was actually physically attracted to her bodyfat! I didn't even know such a feeling was possible. Healthy fat looks incredible on a woman. Pufa fat on the other hand... no thank you 🤣

So naturally as a mildly self-aware being with an ego I have wanted to achieve some of this effect in my own bodyfat. Honestly I think I can perceive this a little. Just a little. It's only been 9 months low pufa. And I haven't focused heavily on stearic acid yet.

I am interested in hearing if anyone has noticed their bodyfat composition improving in firmness over the years on low PUFA.

Apparently it is possible to get omega 6 deficient. I keep reading it's not possible on raypeat subreddit. But I apparently got myself there.

It all started 3 years ago when I discovered the keto diet and about the dangers of seed oils and omega 6. I then did about 1 year of keto then 9 months of carnivore and then animalbased until now. Throughout the years I've kept my omega 6 at the range of 4-6 grams per day. 0 cheat days, only eggs, meats, fruits and a few veggies when I tried to reintroduce.

I was initially eating 2300-2500 calories and about 6 grams of omega 6 for the first 2 years of keto/carnivore and I felt fine. I didn't exercise too much, about 3 times a day. Then I switched to animalbased (meat+fruit) because I got tired of handling all the different electrolytes and the constant calf twitches. For the first 6-8 months I was still eating 2500 calories but then slowly went up to about 3200 calories currently. My omega 6 actually went down to 4 grams a day since starting animalbased because I ate less fat in general.

In the past 6-8 months I've also started increasing my exercise intensity to about 6-7 days a week instead of 3 days a week. And that along with the calorie increase which happened at about the same time period I started seeing all of the issues related to omega 6 deficiency pop up.

First it was dizziness/lightheaded which I thought it was electrolyte issues at first and upped magnesium which helped for only about a month. Then it was wound not healing. Wounds used to heal within a week or 2 weeks but now it's taking 3-4 weeks and my most recent wounds have been here for more than a month with only a light scab. I was also not sweating anymore or very very little when I used to always sweat after workouts. Then I started noticing pimples and skin issues on my face which I haven't had ever since eating keto/animalbased.

I didn't know what was going on and started going down the vitamin rabbit hole trying different ones one by one: omega 3, magnesium, boron etc. I also tried switching foods to specific ones with certain vitamins to see if it helps. Eventually trying to find a tolerable food with boron, I landed on nut butters. All of the fruits with boron such as raisins, dates, grapes, peaches etc all gave me bad reactions of lethargy, bloating or hand numbness. I started feeling different on the second day of eating cashew nut butter. Initially I thought it was boron working but then I remembered I tried raisins and dates and they had more boron but I didn't get the same response.

It finally dawned on me that it was probably the omega 6. All of the symptoms I listed above went away in about 3-5 days. I started sweating normally after a workout, the dizziness went away. My energy is also through the roof.

My guess is that 6 grams of omega mega 6 at 2400 calories which is about 2.25% with 3 workouts a week is enough but 4 grams at 3200 calories which is about 1.15% and 6-7 workouts a week is not and in about 6 months I got omega 6 deficiency symptoms.

According to the raypeat subreddit there's no such thing as omega 3 or 6 deficiency only fat deficiency and I listened to them until now and even tried upping my butter in take which did not help. I'll be sticking to at least 2-4% omega 6 from now on because it seems for me 1.15% will give me deficiency. I'm not sure if this is the case for other people but at least now there's an anecdote of 1 of how low you can go with omega 6 before getting deficient.

56M. The tips here really helped! I limited saturated fat to roughly 15g per day and added psyllium powder before one or occasionally two meals per day. Those were the only changes I made. (For context, I was already pretty low-carb but was loading up on animal fats.) Bottom line: diet really does work, at least with me.

TC: 215 => 173
HDL: 71 => 75
Triglycerides: 61 => 57
LDL: 129 => 85
Apolipoprotein B: 100 => 84