Tag Archives: diets

Low-Fat Diets Are No Better for Weight Loss

Low-fat diets have been known as a great way to lose weight, but a recent study reveals that they are no more effective than other types of diets. A low-carb diet was found to be better than low-fat diets for weight loss in a recent study published in Cell Metabolism, but results in this study show otherwise.

Low-Fat Diets

Low-fat diets are no better than any other diet plan, according to new study. Photo by NewsX

“We found that low-fat diets were not more effective than higher-fat diets for long-term weight loss,” said study leader Deirdre Tobias, an associate epidemiologist at Harvard Medical School and Brigham and Women’s Hospital in Boston.

The key to success seems to have more to do with adherence than a specific weight-loss plan, Tobias said. “Being able to stick to a diet in the long term will probably predict whether or not a diet is successful for weight loss,” she said. Finding a diet to follow that’s created just for you seems to be more effective for long-term weight loss.

Tobias advised that anyone wanting to lose weight find a sound weight-loss program that fits their preferences and cultural needs. Your doctor or physician should be able to develop a diet plan that matches your body type and lifestyle.

The study published in The Cell Metabolism, reviewed 53 clinical trials including more than 68,000 adults and found that low-fat diets do not help individuals lose weight and maintain that weight loss for more than a year along with diets that have higher amounts of fat. On average, those who followed a low-carb diet lost about 8.5 pounds, while those on the low-fat diet lost 6 pounds at the end of the year, researchers found.

Some experts debate that there should be no limit on fat consumption in our diets but in a study published in the Journal of the American Medical Association, scientists argue that all fats are not created the same. Foods with healthy fats such as fish, nuts and olive oil can shield us from heart diseases, while fat free and low-fat foods can be worse for our health compared to full-fat choices. Tobias recommends that people minimize the amount of trans-fats and saturated fats they consume.

Low-fat diets do not work as well as others because ‘sticking to a diet, whether it’s high-fat or low-fat, in the long-term seems to be difficult for people,” Tobias says. Low-fat diets do not seem to be as desirable as diet plans that let you have a little fat, according to Karen Ansel, a registered dietician-nutritionist.

While Tobias says that focusing on fat alone when it comes to fat loss is usually ineffective, she also insists that individuals need to consider more long-term about their eating habits.

“Using total fat as your only guide is misleading and can lead you to make several poor choices,” she says. “We need to turn the message away from fat vs. carbs, low-fat vs. high fat, and instead focus on the foods that are good for us for long-term success.”

I believe that people should focus on finding a diet plan that fits his or her lifestyle for effective long-term weight loss rather than low-carb vs. low-fat diets. I recommend consulting with a doctor or registered dietician-nutritionist to help you develop a diet plan for permanent weight loss.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Tobias, Deirdre K et al. “Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis” The Lancet Diabetes & Endocrinology 29 October 2015

Low-Fat Diets Better than Low-Carb Diets for Fat Loss

There has been much controversy as to which is better for fat loss, low-carb diets or low-fat diets. According to the National Institutes of Health, people lose more weight by reducing their fat intake.

Low Carb vs Low Fat Diets

Low-Fat diets may be better than low-carb diets for fat loss, according to the National Institutes of Health study. Photo by Maik Wiedenbach

Researchers examined 19 obese people and they were allowed 2,700 calories daily. Over a two week period they tried diets that reduced their caloric intake by 30 percent, either by reducing fat or cutting carbohydrates. The findings published in BBC News found that participants on a low-fat diet lost 463g of body fat on average after six days. This was 80 percent more fat than the participants on the low-carb diet. I believe if it’s easier to stick to a low-carb diet permanently, I would choose just that and Dr. Hall thinks the same.

Dr. Hall told the American Cancer Society website: “If it’s easier to stick to one diet than another, and to ideally do it permanently, then you should choose that diet.

“But if a low-fat diet is better for you, then you are not going to be at a metabolic disadvantage.”

The theory says that lesser carbohydrates lead to lower levels of insulin, which in turn lead to fat burning. I prefer low-carb diets because research shows these type of diets help you lose weight more effectively but this is my first time learning how they compare to low-fat diets.

“All of those things do happen with carb reduction and you do lose body fat, but not as much as when you cut out the fat,” said lead researchers Dr. Kevin Hall, from the US-based National Institute of Diabetes and Digestive and Kidney Diseases.

The American Cancer Society says that ounce for ounce, fats contain more calories than carbohydrates or proteins, but it’s important to keep in mind that just because something is low in fat doesn’t mean it is low in calories. In this case it seems that you should choose a low-carb diet since fats contain more calories.

A good rule of thumb when you’re reading food labels: For every 100 calories, if the product has 3 grams of fat or less, it’s a low-fat product. This means 30% or less of the calories come from fat.

In reality, any diet that you can stick to is the best for fat loss, regardless if the calories you cut are fats or carbs. This study just shows that you can pick a low-carb or low-fat diet and still lose weight because they require you to reduce calories which is the most important factor for fat loss.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Source: Hall, Kevin D. et al. “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity” Cell Metabolism 13 August 2015

Lose Weight With Time-Restricted Diets

Losing weight without counting your calories may seem unusual, but according to researchers at Salk Institute, a simple 12-hour eating period could be the key to weight loss. Snacking during bedtime has become a bad habit for many of us and it seems that burning calories continues to be a struggle. The results of this new study by researchers at the Salk Institute published in Cell Metabolism, suggests that it’s not only what we consume but when we eat it that matters the most (Salk Institute 2014).

Lose Weight

Lose weight with a time-restricted diet. Clip Art photo

Back in 2012, Satchidananda Panda, a Salk associate professor, demonstrated that mice which were fed a high-fat diet, but granted access to that diet for just 8 hours per day, were healthier and smaller than mice given access to the exact same food for the entire day, although the two groups consumed the same amount of calories. This new study demonstrates that the benefits of time limitation is shockingly more important than initially thought and can reverse diabetes and obesity (Salk Institute 2014).

In these days, most of the advice about how to lose weight involves nutrition or changing your diet. But what if you don’t have access to a healthy diet? Panda and his researchers sought out to find how forgiving time-restricted feeding was so he and his group subjected approximately 400 mice to a variety of diets and lengths of time restrictions (Salk Institute 2014). They discovered that the benefits of time-restricted feeding showed up regardless of the weight of the mouse, type of diet and length of the time restriction. The mice were given time limitations of 9 to 12 hours-and ate the same amount of daily calories as their unrestricted counterparts- gained less weight than the controlled subjects regardless of whether their diets were high in fat (Salk Institute).

This study basically shows that you can consume a high fat diet as long as you limit yourself to when you eat and still lose weight. Time-restriction seems to be the key in this study because the amount of calories and the type of diet didn’t make any difference. I believe that when you give your body time to disgust and break down the food, it has a positive effect on your metabolism which in turn helps you burn more calories. Eating a high fat diet between a 9 to 12-hour-window doesn’t seem difficult at all because many of us are busy working long hours to begin with.

High-Fat Diets - Time-Restriction

You can still lose weight if you consume a high-fat diet within a 9 or 12 hour window. Image by © Royalty

Researchers issued some of the time-limited mice a short period of relief on weekends, allowing them free access to high-fat diets for these two days. These mice had less fat mass and gained less weight than the ones allowed a freely available, high-fat meal the entire time. Furthermore, the mice that were fed freely just on weekends appeared much similar as the mice given access to food 9 or 12 hours a day for 7 days a week, meaning that the diet can withstand some temporary interruptions (Salk Institute). The most shocking fact is that it doesn’t matter what the diet is or what period of the week it is because it worked on the weekends as well.

One of the most important facts is that the mice that were already obese by eating a freely available high-fat diet, lost weight by 5 percent within a few days, when researchers restricted their food access to a 9-hour window. Eating this way stopped the mice from gaining more weight (by nearly 25% by the end of a 38-week study) compared to the group kept on the freely available high-fat diet. This study by Panda and his researchers is a great set-up experiment for future research on the causes of diabetes, says Panda. The next step is to investigate the effects of time-restricted diets in humans. Until next time, take care and God bless!

Source: Salk Institute www.salk.edu “Another case against the midnight snack” 2 December 2014
Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor and Internet Marketer