I'm obsessed about putting rats on a cafeteria diet. I didn't do it, but researchers have done it.
I consistently go back to a study that Obesity conducted in 2010 that compared various diets and their effects on rats. The winner, or the loser? The rats on the high-fat, high-carb diet.
There were four different studies that the researchers looked at: high sugar, high-carb (starch), high-fat, and then the high-fat, high-carb diet (cafeteria diet- chocolate Ensure, Fruit Loops, cookies, etc).
I now you're not a rat, but believe it or not, the metabolic pathways of a rat are very similar to a human: the liver, the fat cells, the brain, insulin, etc. It really doesn't matter. This is why rat studies are so illustrative. What we can't do to humans we can do to rats, with limitations of course.
I won't go into all the data and the graphs, but here's what stands out about this study:
It was the rats on the high-sugar diet that gained the least amount of weight (all four groups gained weight, but some more than others), and the rats on the high-fat diet gained substantially more. The rats that gained the most weight were the ones on the high-fat, high-carb diet.
This makes sense. Combining carbs and fat makes for tasty calorie comb (cookies and ice cream, anymore?). While I've had my experience of binging on high-fat, low-sugar foods (peanut butter), by far most of the foods I binged on were high in fat and high in sugar, and were artificial creations of food manufacturers.
The lesson for you is to limit foods that are high in both. No, I'm not saying you should consume copious amounts of Skittles and Starburst, but doing that would be better for your health than drowning in avocado oil and cheese, or worse, eating a lot of high-fat, high-carb, low-protein foods.
Speaking of protein, one thing I've noticed about rewarding foods like cake, cookies, and ice cream is that they are usually low in three things that make foods more satiating: water, fiber, and protein. Look on a package of chips and see for yourself. A serving of Fritos (28 grams or 1 ounce) has 160 calories but only 2 grams of protein. This means Fritos are only 5% protein. A candy bar is about 4-5% protein. Of course, there's only 1-2 grams of fiber at most.
Anyway, if you put rats on a high-fat, high-carb diet (similar to the American diet, BTW), rats get fat in a hurry, and they also have poor glucose control and liver and fat cell dysfunction.
You can hear about it at my latest video: https://youtu.be/fmOIRMTHQ3E
And if you're on a high-fat, high-carb diet and want to get off, then book your strategy call with me: https://bit.ly/2UQcLBW