Do Low-Fat Diets Really Work?

Health authorities have been advising low-fat diets for decades.

This recommendation has been widely accepted by the mainstream treatment community.

Although recent studies have raised some doubts about the validity of these guidelines, most health authorities have not changed their position.

The issue remains controversial and the guidelines remain largely unchanged even though their scientific basis has been weakened.

This image source by pexels.com

So are low-fat diets really effective in preventing heart disease or promoting weight loss? This article summarizes the evidence.

What is a low-fat diet?

The standard low-fat diet recommended by the health authorities contains less than 30% of daily calories from fat.

Very low fat diets typically provide 10-15% (or less) of total calories from fat.

Furthermore, many health guidelines recommend that the contribution of daily calories from saturated fat should not exceed 7-10%.

Most studies searching for a low-fat diet seem to follow these definitions.

SUMMARY:

A low-fat diet typically provides less than 30% of total calories from fat, while a very low-fat diet provides less than 10-15%.

Are low-fat diets good for weight loss?

Low-fat diets are often recommended for people who need to lose weight.

The main reason behind this recommendation is that fat provides more calories per gram than other important nutrients, proteins and sugars.

Fat provides about 9 calories per gram, while protein and sugar provide only 4 calories per gram.

Studies have shown that people who eat less fat reduce their calorie intake and lose weight. Although weight loss is low, it is considered to be relevant to health.

But how effective is a low-fat diet compared to a low-carb diet?

Low fat versus low carb

Low carbohydrate diets are often high in protein and fat.

When dieting is closely monitored and controlled, low-fat diets appear to be as effective as low-carbohydrate diets for weight loss.

At least, 19 obese adults who spent two weeks in a metabolic chamber had the results of a small study in a highly controlled laboratory setting.

However, the study time was short and the settings did not reflect real life situations.

Studies of people living in wild areas generally acknowledge that low-fat diets are not as effective as low-carbohydrate diets.

The reason for this discrepancy is unclear, but the most likely explanation is that low-carbohydrate diets are usually associated with good dietary standards.

They concentrate on whole foods like vegetables, eggs, meat and fish. They encourage you to avoid most junk foods, which are usually high in refined carbohydrates or sugary foods.

Also, low-carb diets based on whole foods are higher in fiber and protein than low-fat diets.

A successful low carb diet can promote weight loss in the following ways:

Reduce calorie intake: A high protein intake reduces calorie intake by suppressing your appetite and increasing the number of calories burned.

Increases fullness: High levels of certain types of fiber can reduce calorie intake by increasing fullness.

Fight cravings: Low-carb diets can suppress carbohydrate and sugar cravings.

Simply put, low carb diets work because they promote a healthier diet.

In contrast, following a low-fat diet without emphasizing food quality can lead to higher levels of junk food rich in added sugar and refined carbohydrates.

SUMMARY:

A low fat and low sugar diet is equally effective for weight loss in highly controlled situations. However, among obese people living in the wild, low-fat diets tend to be less effective than low-carbohydrate diets.

Guide to Low Fat and the Obesity Epidemic

The low fat guide was first published in 19rr as a reliable source. Since then, the large health organizations have not changed position.

The introduction of low-fat guidelines appears to have started the obesity epidemic. The following image contains more than a thousand words:

Of course, there were many changes in society at that time and this graph does not prove that the guidelines caused the obesity epidemic.

However, I personally find it admirable that fat looks horrible and the green light with refined carbohydrates and sugar can contribute to this.

When consumers began to believe that fat was the root of all evil, the market was flooded with all kinds of low-fat junk food.

Many of these foods were loaded with refined carbohydrates, sugar, and trans fats, which have been associated with heart disease, diabetes, obesity, and all other diseases intended to treat low-fat diets.

SUMMARY:

The Low-Fat Guide was first published in 1977. The obesity epidemic began at the same time, but it is unclear if the two are connected.

Do low fat diets reduce the risk of heart disease?

When the low-fat guideline was conceived, scientists believed that saturated fat was a major cause of heart disease.

This concept shaped the dietary recommendations of the following decades. This explains why health agencies began to discourage people from eating foods high in saturated fat, such as eggs, fatty meats, and whole dairy products.

The guidelines were based on weak evidence at the time, and not all scientists agreed. They cautioned that seeking advice on a low-fat diet could have unintended consequences.

Today, high-quality research suggests that saturated fat is not the villain that produces it. Several recent studies have indicated that there is no significant link between saturated fat and heart disease.

However, replacing saturated fats with polyunsaturated fats can have health benefits for heart disease, probably due to its anti-inflammatory effects.

However, a standard low-fat diet doesn't just recommend saturated fat. The guidelines advise people to limit their fat intake to less than 30% of total caloric intake.

Several studies show that reducing your total fat intake does not improve heart disease.

Eating too little fat can even have an adverse effect on your risk for heart disease.

LDL cholesterol is often called "bad" cholesterol. But this is only half true. The size of the LDL particles is also important.

The smaller the particles you have, the higher your risk for heart disease. If the particles are large in most cases, your risk of heart disease is low.

The thing about low-fat diets is that they can actually convert LDL to harmful small, dense LDL that clogs arteries into large particles.

Some studies also show that low-fat diets can lower "good" HDL cholesterol and increase blood triglycerides, another significant risk factor.

SUMMARY:

Low-fat diets can negatively affect blood lipids, LDL patterns, HDL levels, and triglycerides, potentially increasing the risk of heart disease.

BOTTOM LINE:

The low-fat guidelines introduced in 1977 were not based on solid evidence.

Although recent studies have further weakened its scientific basis, the controversy continues.

One thing is clear. Eating less fat is not always the best way to lose weight. Low carbohydrate diets tend to be more effective for most people.

The association of fats with heart disease is more controversial and complex. Overall, your fat intake is unlikely to reduce your risk of heart disease.

Focus on increasing the quality of your diet rather than worrying about your total fat intake. A great way to start eating more healthy fats.