So I have been losing weight the Paleo way. A further 1kg over the last 2 weeks. This is net loss, as muscles seem to be getting bigger and waistline smaller. It is likely that following this regime about 100g of fat is burnt each day.
When trying to figure out how much dietary fat I would need IF I were not losing weight, just to maintain it, I estimated this to be about 100g. So, since I am getting the fat from my adipose tissue, perhaps I should not eat it?
Let us have a look at the fat being burnt while losing weight: the human suet (or lard). Is it good fat or bad fat? Well, on average it is mostly monounsaturated (57.5%) and saturated (26%). It is, however, high on PUFA (14.4%) with omega-6 13.6% and omega-3 only 0.78%:
Interestingly, this depends on human diet, so high PUFA in the diet translates to high PUFA in adipose tissue. Most likely people losing weight have higher PUFA content in their fat, even those on low fat diet. Very low fat diet would mean more endogenous synthesis from glucose and fructose, and possibly less PUFA in fat.
Incidentally, losing weight also means "eating" some cholesterol. Burning 100g of your own fat releases about 400mg of cholesterol, roughly equivalent to two eggs a day.
This is something to be aware if your concern is that you might be getting too little, rather than too much of it.
The bottom line is: when losing weight limit consumption of total fat, but also make sure you are getting omega-3 to balance the omega-6 released from the adipose tissue. This might mean quite a lot of omega-3, possibly 10g, which can be hard to achieve by just eating fish.
Does it mean that when burning fat we should only be eating almost exclusively meat and fish along with low carb leafy veggies? This is likely to be the case, but I have not seen any recommendations specific to continuous weight loss.
I have about 5kg more fat to lose. After that I am going to indulge in fat.