Most people agree with the logic that in order to lose weight, you need to eat foods that are also low in fat.
And this “supposedly-healthy” recommendation that was made by health authorities, decades ago has undeniably been widely accepted in our community today.
Low-fat products continue to gain popularity and they flood our supermarkets and food courts everywhere, but sadly, our waistlines have continued to expand and fat intakes have not reduced.
So does this low-fat diets really work for people who want to shed some of that extra weight?
Recent studies have raised some questions about the validity of these guidelines, but even though the scientific foundation has weakened, most health authorities remain largely unchanged.
What Is Low-Fat Diet?
Generally, “low-fat” diet provides less than 30% of total calories from fat.
So if a food label claims a product is low in fat, the fat content should be 3 grams or less per 100 grams of product, whereas reduced fat products must contain at least 25% less fat than the usual version of this food.
Can Low-fat Diets Help To Lose Weight?
Many low-fat or no-fat foods are loaded with refined carbs, sugar, or salt to make up for the reduction in fat, making it not just unhealthy, but also may increase the risk of heart disease, diabetes, and even obesity.
They often have just as many calories or more than the regular version.
The low-fat guidelines were first introduced in 1977. And according to data, the obesity epidemic has also been expanding exponentially since then. See the graph data below:
Although it’s unclear whether these two were connected, and not considering the many aspects that may have affected this increment, we believe that the mere act of demonizing fat and giving refined carbs and sugar the green light may have contributed to it.
Low-Fat vs. Low-Carb Diets
Low-fat diets are often recommended for weight-loss because fat provides a greater number of calories per gram compared to the other major nutrients, protein, and carbs.
Low-carb diets, on the other hand, are usually high in both protein and fat.
But studies in free-living people generally agree that low-fat diets are not as effective compared to low-carb diets.
The most likely explanation is that low-carb diets are usually associated with greater dietary quality focusing more on whole foods, such as vegetables, eggs, meat, and fish, and directly skipping junk foods that are high in refined carbs or added sugar.
You may benefit from low-carb diets in the following ways:
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Reduce calorie intake: High protein diet generally suppresses appetite and increase the number of calories burned.
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Increases fullness: High intake of fiber may reduce calorie intake by increasing fullness.
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Controls cravings: Low-carb diets may suppress carb and sugar cravings.
Simply put, low-carb diets are more preferable because they promote a healthier overall diet and tend to be more effective for most people.
And although the topic is still highly debated, we can be sure that eating less fat is not always the best way to lose weight.
So, rather than worrying about your total fat intake, you should focus more on improving the quality of your diet. Eating more whole foods and healthy fats is a good way to start.
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References:
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Gunnars, K. (2018). Do Low-Fat Diets Really Work?. [online] Healthline. Available at: https://www.healthline.com/nutrition/do-low-fat-diets-work#lowfat-vs-lowcarb.
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Collins, C. (2013). Monday's medical myth: low-fat diets are better for weight loss. [online] The Conversation. Available at: https://theconversation.com/mondays-medical-myth-low-fat-diets-are-better-for-weight-loss-11586.
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Health.gov. (2005). 2005 DGAC report - Part G. Appendices, Sect. 5. Brief History of Dietary Guidelines. [online] Available at: https://health.gov/dietaryguidelines/dga2005/report/HTML/G5_History.htm.
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Mikstas, C. (2018). Low-Fat Diet: Why Fat-Free Isn't Trouble-Free. [online] WebMD. Available at: https://www.webmd.com/diet/guide/low-fat-diet#1.
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Gunnars, K. (2014). 20 Mainstream Nutrition Myths (Debunked by Science). [online] Healthline. Available at: https://www.healthline.com/nutrition/20-mainstream-nutrition-myths-debunked#section1.
Image credit:
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https://www.fccmg.com/blog/wp-content/uploads/2018/08/Low-Carb-vs-Low-Fat.png
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https://blog.biotrust.com/wp-content/uploads/2017/10/dreamstime_s_88346477-737x524.jpg
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https://gyaanfitness.files.wordpress.com/2019/02/no-to-sugar.jpg?w=1000
