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High-Fat Diets: Fat Loss Facts

High-fat diets have been recognized to be a major risk factor for obesity, type 2 diabetes and other related diseases. According to the World Health Organization, more than 40 million children were overweight in 2010 and this pattern of obesity seems to continue (Ferreira & Muniz 2013). Proper dieting and exercise have always been the most effective ways to lose weight and stop obesity but today we will focus on low and high-fat diets.

Hight-Fat Diets

Diets that are high in fat are known to cause obesity, type 2 diabetes and other related health diseases.

Increased consumption of high-energy foods (foods with elevated quantity of fats, carbohydrates and salt) and lack of exercises are important factors for the pathogenesis of those serious health diseases in modern society (World Health Organization, 2012). Foods such as fried chicken, packaged or processed foods and too many snacks should be avoided because these foods are very high in fat. What about low-fat diets, are they effective? Although low-fat diets have been promoted as healthier and recommended for weight loss, they have also been associated with an increase in carbohydrate intake from plant-based foods (Ferreira & Muniz 2013). Therefore, just reducing the fat intake may not be the best strategy for a healthy lifestyle. Next we will discuss the truth about fat loss and myths about high and low-fat diets.

To be honest, all diets have their good sides and of course, their bad sides. Traditional dietary recommendations (diet and exercise), a low-calorie diet and an increased consumption of carbs and fruits and vegetables remain the best method for weight loss (Ferreira & Muniz 2013). High-fat diets have been associated with weight gain and a low-fat high carbohydrate, fiber, grains, and protein has been proven as the best diet to lose weight (Bray and Popkin, 1998; McManus et al., 2001; Wing and Hill, 2001; Astrop et al., 1997, 2002, 2005). Foods such as whole grains have been proven to speed up your metabolism so I consume these foods every day.

High-fat/high-protein/low-carbohydrate diets, i.e. ketogenic, that force the body to burn fats instead of carbs, in some instances, has been known as a promoter of a rapid weight loss and reduced appetite (Brarata et al., 2003; Bray, 2003; Crowe, 2005). Good fat-burning foods that speed up your metabolism are whole grains, fish, low-fat dairy products and peanuts. We will then have a discussion about the health effects and risks of low and high-fat diets.

Obesity

Over 2/3 of adults and 1/3 of children are overweight or obese.

It has been debated in the last century, whether fats are harmful to your health and what role does fat plays in dieting. The 1st Food Guide Pyramid created in 1992 showed fats at the top of the pyramid, meaning that their consumption should be minimized (Ferreira & Muniz 2013). Since there are different types of fats, which fats should you consume that are NOT harmful to your health? Saturated and Trans fatty acids should be avoided at all costs with consumption less than 7 percent. Life expectancy in countries that practiced a Mediterranean diet was among the highest in the world and rates of coronary heart disease (CHD), certain cancers and other diet-related chronic diseases were among the lowest (Willet et al., 1995). The Mediterranean diet consists of eating plant-based foods such as, fruits and vegetables, whole grains, nuts, olive oil, fish and drinking red wine in moderation (Mayo Clinic 2013).

According to proven research, it can be safe to say that daily physical activity along with a Mediterranean diet may be a very effective weight loss plan. Before I even knew what a Mediterranean diet was, I was already consuming the foods it contained so I have been accustomed to this diet plan for a while. The most important factor about this type of diet is that it works. Avoid the risk of obesity, type 2 diabetes and other associated diseases by avoiding high-fat diets and stick to a low-fat diet plan to maximize fat loss. God Bless.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor. Internet Marketer.

Sources:

  1. Ferreira, Joao E., Muniz, N. “Low and High-Fat Diets: Myths vs Reality” February 2013 Nova Science Publishers, Inc.

2.    Mayo Clinic Staff “Mediterranean diet: A heart-healthy eating plan” www.mayoclinic.org 14 June 2013

Whole Grains Have Many Health Benefits

Whole grains have become one of my favorite fat-burning foods for weight loss because they have outstanding benefits such as lowering your blood sugar, redistributing body fat and helping to prevent obesity naturally. I like that fact that whole grains have become readily available in the natural foods that I purchase such as bread, pasta, rice and crackers. Don’t get me wrong, as much as you or I may love whole grains, too much is still not good for you.

Whole Grains Health Benefits The USDA recommends consuming grains on a daily basis including at least half of whole grains. Enjoy the amazing health benefits of whole grains including protein, fiber, vitamins and minerals plus other phytochemicals to improve your health.

Watch out for bread that’s brown and may look healthy, this could just be coloring with brown sugar or molasses. Since I recently switched to brown rice, brown eggs and other whole grains I pay close attention to the ingredients to make sure there isn’t anything artificial or bleached.

Fiber is one of the main reasons to consume whole grains. There are two kinds of whole grains, insoluble and soluble, that contain health benefits such as reducing the risk of colon cancer and controlling your blood sugar levels.

Studies have shown that individuals who consumed a lot of whole grains are more likely to maintain their weight and less likely to gain fat over a period of time than those who had eaten refined grains. Whole grains can help you control your weight by making you feel fuller longer than refined grains and they also take longer to digest. You reduce your calories by eating less and the fiber in whole grains acts as an appetite suppressant to help you lose weight.Evidence shows that eating a diet that contains fruits and vegetables plus whole grains without meat or processed foods can also help you lower your risk of cancer.

Did you know that carbs can be actually good for you? The key is the find the right type of carb and the resistant starch found in whole grains is one. It actually acts more like a fiber because it takes long to digest. It travels through your digestive system slowly while burning fat, maintaining your insulin levels and controlling your cholesterol levels as well.

I have recently changed my diet around a bit and included more whole grains, lean meats and low-fat dairy products to help speed up my metabolism. I eat a good source of fiber in the morning to suppress my appetite and control my hunger cravings during the afternoon so natural grains is a must for me. Usually a bowl of cereal or oatmeal along with wheat bread would be ideal for my quick breakfast.

When it comes to losing weight just eating whole grains alone will not make you lose weight. Dieting is only the first part of weight loss in controlling your calories by watching what you eat. Physical activity is the next step in losing weight and living a healthy life by improving your cardiovascular system and physique. Take advantage and include both diet and exercise for fat loss and watch how your health improves over the course of the year. Include whole grains in your diet today and receive the amazing benefits of weight loss, lowering your cholesterol and helping to prevent obesity naturally.

SourceGardner, Amanda, www.health.com, “18 Health Benefits of Whole Grains” 2014 Leeman Taylor Senior Criminal Justice Major at Florida A&M University