How does a low-fat diet impact overall health. What are the long-term benefits of following a low-fat dietary pattern. Can a low-fat diet reduce mortality rates in breast cancer patients. Does a low-fat diet help prevent diabetes and heart disease.

Groundbreaking Study Unveils Long-Term Benefits of Low-Fat Diet

A groundbreaking study led by researchers at Fred Hutchinson Cancer Research Center has shed new light on the long-term health benefits of a low-fat diet. The findings, published in the Journal of Nutrition, demonstrate that adopting a low-fat dietary pattern, coupled with increased consumption of fruits, vegetables, and grains, can have significant positive impacts on various aspects of women’s health.

The study, which spanned nearly two decades, revealed that a low-fat diet could lead to reduced mortality following breast cancer, slower progression of diabetes, and prevention of coronary heart disease. These results provide compelling evidence for the role of nutrition in overall health and underscore the importance of long-term dietary modifications.

The Women’s Health Initiative Dietary Modification Trial: A Comprehensive Approach

The research team, led by Dr. Ross Prentice, initiated the Dietary Modification Trial in 1993 as part of the Women’s Health Initiative (WHI). This extensive study involved nearly 49,000 postmenopausal women across the United States, aiming to investigate the potential impact of a low-fat dietary pattern on the risk of breast and colorectal cancers, as well as coronary heart disease.

While initial results after nine years did not show significant impacts on these conditions, the long-term follow-up of almost 20 years revealed remarkable benefits stemming from modest dietary changes. These benefits persisted over time, highlighting the importance of sustained dietary modifications for improved health outcomes.

Key Findings of the Long-Term Study

• 15-35% reduction in all-cause mortality following breast cancer
• 13-25% reduction in insulin-dependent diabetes
• 15-30% reduction in coronary heart disease among women without baseline hypertension or prior cardiovascular disease

These findings underscore the potential of a low-fat diet rich in fruits, vegetables, and grains to significantly improve overall health without any observed adverse effects.

Methodological Strength: Randomized Controlled Clinical Trial

What sets this study apart from previous research on diet, cancer, and other diseases? The WHI investigators designed the study as a long-term, randomized controlled clinical trial. This robust methodology helps limit bias and establish causal conclusions, providing a higher level of evidence compared to observational studies.

Participants in the study made intentional dietary changes based on integrated concepts about nutrition and behavior. These concepts were taught by trained nutritionists during the first year and reinforced quarterly for nearly a decade, ensuring consistent adherence to the low-fat dietary pattern.

Navigating the Sea of Dietary Advice: What Should We Eat?

In a world inundated with new diets and nutrition trends, many people find themselves overwhelmed when trying to determine the best dietary approach. Dr. Garnet Anderson, a co-author of the study and senior vice president and director of Fred Hutch’s Public Health Sciences Division, addresses this concern:

“While there are many diets that provide short-term benefits like weight loss, this study scientifically validates the long-term health effects of a low-fat diet.”

This validation provides valuable guidance for individuals seeking evidence-based dietary recommendations for long-term health improvement.

Understanding the Low-Fat Diet: Definition and Implementation

How exactly is a low-fat diet defined? According to Karen Hemmes, a registered dietitian at Banner – University Medical Center Phoenix, “A low-fat diet is an eating plan that is low in total fat, regardless of the type of dietary fat consumed. Generally, it’s limited to less than 30% of total daily calories from fat.”

Implementing a low-fat diet involves reducing overall fat intake while increasing consumption of fruits, vegetables, and whole grains. This approach aligns with the dietary modifications made by participants in the WHI study, which led to the observed long-term health benefits.

Key Components of a Low-Fat Diet

1. Reducing total fat intake to less than 30% of daily calories
2. Increasing consumption of fruits and vegetables
3. Incorporating more whole grains into the diet
4. Limiting intake of high-fat foods, particularly those high in saturated and trans fats
5. Choosing lean protein sources

Balancing Act: The Role of Healthy Fats in a Low-Fat Diet

While the study emphasizes the benefits of a low-fat diet, it’s important to note that not all fats are created equal. Healthy fats, such as those found in avocados, nuts, and olive oil, play crucial roles in various bodily functions and can contribute to overall health and weight management.

How can one balance the benefits of a low-fat diet with the importance of healthy fats? The key lies in focusing on reducing unhealthy fats (saturated and trans fats) while incorporating moderate amounts of healthy fats into the diet. This approach allows individuals to reap the benefits of a low-fat dietary pattern while still ensuring adequate intake of essential fatty acids.

Long-Term Health Benefits: A Closer Look

The WHI Dietary Modification Trial revealed several significant long-term health benefits associated with a low-fat diet. Let’s examine these benefits in more detail:

Reduced Mortality Following Breast Cancer

The study found a 15-35% reduction in deaths from all causes following breast cancer among women who adhered to the low-fat dietary pattern. This finding suggests that adopting a low-fat diet may play a crucial role in improving survival rates for breast cancer patients.

How does a low-fat diet contribute to improved breast cancer outcomes? While the exact mechanisms are still being studied, researchers believe that reducing overall fat intake, particularly saturated fats, may help lower inflammation and hormone levels that can fuel cancer growth.

Slowed Progression of Diabetes

Participants following the low-fat dietary pattern experienced a 13-25% reduction in insulin-dependent diabetes. This significant decrease highlights the potential of dietary modifications in managing and potentially preventing the progression of diabetes.

Why might a low-fat diet help with diabetes management? A low-fat diet often leads to increased consumption of complex carbohydrates and fiber, which can help stabilize blood sugar levels and improve insulin sensitivity.

Prevention of Coronary Heart Disease

The study revealed a 15-30% reduction in coronary heart disease among women without baseline hypertension or prior cardiovascular disease. This finding underscores the potential of a low-fat diet in primary prevention of heart disease.

How does a low-fat diet contribute to heart health? By reducing intake of saturated and trans fats, which are known to increase LDL cholesterol levels, a low-fat diet can help lower the risk of atherosclerosis and other cardiovascular complications.

Implementing a Low-Fat Diet: Practical Tips and Strategies

For those interested in adopting a low-fat dietary pattern, here are some practical tips and strategies to get started:

• Choose lean meats, poultry, and fish instead of higher-fat options
• Opt for low-fat or fat-free dairy products
• Use cooking methods that require little to no added fat, such as grilling, roasting, or steaming
• Incorporate more plant-based protein sources, such as legumes and tofu
• Read food labels to identify and avoid hidden sources of added fats
• Increase intake of fruits, vegetables, and whole grains to help feel satisfied with less fat
• Use herbs and spices to add flavor without adding fat

Remember, transitioning to a low-fat diet doesn’t mean eliminating all fats from your diet. Focus on reducing unhealthy fats while still including moderate amounts of healthy fats from sources like avocados, nuts, and olive oil.

Potential Challenges and Considerations of a Low-Fat Diet

While the WHI study demonstrates significant long-term benefits of a low-fat diet, it’s important to consider potential challenges and limitations:

Nutrient Absorption

Some vitamins, such as A, D, E, and K, are fat-soluble and require the presence of fat for proper absorption. How can one ensure adequate absorption of these nutrients on a low-fat diet? Including small amounts of healthy fats with meals containing these vitamins can help improve their absorption.

Satiety and Hunger

Fats contribute to feelings of fullness and satisfaction after meals. Some individuals may find it challenging to feel satisfied on a very low-fat diet. How can this be addressed? Focusing on high-fiber foods and lean proteins can help increase satiety without relying heavily on fats.

Taste and Palatability

Fats contribute significantly to the flavor and texture of foods. Some people may find low-fat foods less palatable initially. How can one overcome this challenge? Experimenting with herbs, spices, and new cooking techniques can help enhance the flavor of low-fat meals.

Individual Variability

While the study demonstrates overall benefits, individual responses to a low-fat diet may vary. Some people may thrive on a low-fat diet, while others may find it challenging to adhere to or may not experience the same benefits. It’s important to consider individual health status, preferences, and lifestyle factors when adopting any dietary pattern.

The Future of Dietary Research: Building on the WHI Findings

The WHI Dietary Modification Trial has provided valuable insights into the long-term effects of a low-fat diet on women’s health. However, as with all scientific research, these findings open the door to further questions and areas of investigation:

• How do these findings translate to other populations, including men and younger individuals?
• What are the specific mechanisms by which a low-fat diet confers these health benefits?
• How do other dietary patterns compare to the low-fat approach in terms of long-term health outcomes?
• Can targeted dietary interventions be developed for specific health conditions based on these findings?

As researchers continue to explore these questions, the WHI study serves as a foundation for evidence-based dietary recommendations and highlights the importance of long-term nutritional studies in understanding the complex relationship between diet and health.

Making Informed Dietary Choices: Personalized Approach to Nutrition

While the WHI study provides compelling evidence for the benefits of a low-fat diet, it’s essential to remember that nutrition is not a one-size-fits-all approach. Individual factors such as age, gender, health status, genetic predisposition, and lifestyle should be considered when making dietary choices.

How can individuals make informed decisions about their dietary patterns? Consulting with a registered dietitian or healthcare provider can help tailor nutritional recommendations to individual needs and goals. These professionals can take into account personal health history, preferences, and lifestyle factors to develop a sustainable and effective dietary plan.

Key Considerations for Personalized Nutrition

• Current health status and any existing medical conditions
• Family history of chronic diseases
• Personal food preferences and cultural considerations
• Lifestyle factors, such as activity level and stress
• Nutritional needs based on age, gender, and life stage
• Potential interactions between diet and medications

By taking these factors into account, individuals can develop a personalized approach to nutrition that incorporates the benefits of a low-fat diet while addressing their unique needs and preferences.

Integrating Low-Fat Dietary Principles into Various Eating Patterns

The principles of a low-fat diet can be integrated into various eating patterns and cultural cuisines. This flexibility allows individuals to adopt a low-fat approach while maintaining their cultural food traditions and personal preferences.

Examples of Low-Fat Adaptations in Different Cuisines

• Mediterranean Diet: Emphasize lean proteins, whole grains, and abundant vegetables while moderating use of olive oil
• Asian Cuisine: Focus on steamed dishes, lean proteins, and vegetable-based stir-fries with minimal oil
• Latin American Cuisine: Opt for grilled meats, beans, and vegetable-based salsas while reducing cheese and fried foods
• Vegetarian/Vegan Diets: Emphasize whole plant foods while limiting high-fat plant sources like coconut and certain nuts

By adapting these principles to various eating patterns, individuals can enjoy diverse and flavorful meals while still adhering to a low-fat dietary approach.

The Role of Physical Activity in Complementing a Low-Fat Diet

While the WHI study focused primarily on dietary modifications, it’s important to consider the role of physical activity in overall health. Regular exercise complements the benefits of a low-fat diet and can further enhance health outcomes.

How does physical activity synergize with a low-fat diet? Exercise can help improve cardiovascular health, enhance insulin sensitivity, aid in weight management, and reduce the risk of chronic diseases. When combined with a low-fat dietary pattern, these effects can be amplified, leading to even greater health benefits.

Recommended Physical Activity Guidelines

• Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week
• Include strength training exercises at least two days per week
• Incorporate flexibility and balance exercises, especially for older adults
• Reduce sedentary time by taking frequent breaks to stand or move throughout the day

By combining a low-fat diet with regular physical activity, individuals can maximize their potential for improved health outcomes and reduced risk of chronic diseases.

Monitoring Progress and Adjusting the Low-Fat Approach

Adopting a low-fat dietary pattern is not a static process. It’s important to monitor progress and make adjustments as needed to ensure the approach remains effective and sustainable over the long term.

Strategies for Monitoring and Adjusting a Low-Fat Diet

• Keep a food diary to track fat intake and overall nutritional balance
• Regularly assess health markers such as cholesterol levels, blood pressure, and body composition
• Pay attention to energy levels, mood, and overall well-being
• Consult with a healthcare provider or registered dietitian for periodic check-ins and adjustments
• Stay informed about new nutritional research and recommendations

By regularly evaluating and adjusting the low-fat approach, individuals can ensure they continue to reap the long-term health benefits observed in the WHI study while maintaining a satisfying and sustainable eating pattern.

New study confirms the long-term benefits of a low-fat diet

SEATTLE — September 4, 2019 — A team led by researchers at Fred Hutchinson Cancer Research Center has identified several women’s health benefits from a low-fat diet. The findings, published in the September issue of the Journal of Nutrition, found a low-fat diet commensurate with an increase in fruit, vegetable and grain servings reduced death following breast cancer, slowed diabetes progression, and prevented coronary heart disease.

Dr. Ross Prentice, member of the Cancer Prevention and Biostatistics programs at Fred Hutch and his colleagues in the Women’s Health Initiative originally launched the Dietary Modification Trial in 1993. The study involved nearly 49,000 postmenopausal women across the U.S. to test whether a low-fat dietary pattern would reduce the risk of breast and colorectal cancers and coronary heart disease. After nearly nine years of dietary change, they found that the low-fat diet did not significantly impact outcomes for these conditions. However, after longer-term follow-up of nearly 20 years, researchers found significant benefits, derived from modest dietary changes emerged and persisted including:

• A 15-35% reduction in deaths from all-causes following breast cancer
• A 13-25% reduction in insulin-dependent diabetes
• A 15-30% reduction in coronary heart disease among 23,000 women without baseline hypertension or prior cardiovascular disease

“The WHI’s Dietary Modification Trial has provided women with nutrition and disease prevention insights for some years,” Prentice said. “The latest results support the role of nutrition in overall health, and indicate that low-fat diets rich in fruits, vegetables, and grains have health benefits without any observed adverse effects.”

Unlike other studies examining the link between diet, cancer, and other diseases, WHI investigators designed the study as a long-term, randomized controlled clinical trial to limit bias and establish causal conclusions. Participants made intentional dietary changes resulting from learned integrated concepts about nutrition and behavior, taught by trained nutritionists during the first year and reinforced quarterly for nearly a decade.

“The sheer number of new diets and nutrition trends can be overwhelming to people who simply want to know, ‘What should I be eating?’” said Dr. Garnet Anderson, a co-author of the study and senior vice president and director of Fred Hutch’s Public Health Sciences Division. She also serves as principal investigator of the Fred Hutch-based WHI Clinical Coordinating Center. “While there are many diets that provide short-term benefits like weight loss, this study scientifically validates the long-term health effects of a low-fat diet.”

The WHI is funded by the National Heart, Lung, and Blood Institute. The study protocol was reviewed and approved by the Fred Hutchinson Cancer Research Center Institutional Review Board, and by the institutional review boards at each of the 40 participating WHI clinical centers. None of the authors reported a potential conflict of interest related to the study except Dr. Rowan Chlebowski, who reported being a consultant to AstraZeneca, Novartis, Amgen, Genetech, Immunomedics, and Pfizer.

This study is registered with clinicaltrials.gov identifier: NCT00000611.

                                                    ###

At Fred Hutchinson Cancer Research Center, home to three Nobel laureates, interdisciplinary teams of world-renowned scientists seek new and innovative ways to prevent, diagnose and treat cancer, HIV/AIDS, and other life-threatening diseases. Fred Hutch’s pioneering work in bone marrow transplantation led to the development of immunotherapy, which harnesses the power of the immune system to treat cancer. An independent, nonprofit research institute based in Seattle, Fred Hutch houses the nation’s first National Cancer Institute-funded cancer prevention research program, as well as the clinical coordinating center of the Women’s Health Initiative and the international headquarters of the HIV Vaccine Trials Network.

CONTACT
Tom Kim
206.667.6240
[email protected]

Pros and Cons of a Low-Fat Diet and Is It for You?

If you’ve considered losing weight, you may have thought about cutting fats with a low-fat diet. There are some fats out there that are bad for your health. However, healthy fats from some foods can play an important role in good health and healthy weight loss.

Before you start a low-fat diet, Karen Hemmes, a registered dietitian at Banner – University Medical Center Phoenix, details this diet, its pros and cons and if it’s a good fit for you.

What is a low-fat diet?

“A low-fat diet is an eating plan that is low in total fat, regardless of the type of dietary fat consumed,” Hemmes said. “Generally, it’s limited to less than 30% of your total daily calories from fat.”

Dietary fats are the ones you eat, and there are several types – some good and others bad for you. Here we break down both:

Unhealthy fats

Saturated fat

This type of fat occurs naturally in animal sources like red and fatty cuts of meat, processed meats, butter, cheese and whole milk but also in plant-based foods like coconut and cocoa butter.

The U.S. Department of Health and Human Services recommends limiting the amount of saturated “bad” fats in your diet. It’s recommended that no more than 7% to 10% of your daily calories come from saturated fats.

“While these types of fats serve a purpose in our bodies, it’s important to limit your intake,” Hemmes said. “Diets high in saturated fats can put you at greater risk for high cholesterol and heart disease.”

Trans fat

It goes by trans-fat, trans fatty acids and partially hydrogenated oils and can be found in many foods you hate to love. “Small amounts of trans fats occur naturally in some animal products and in fried and baked goods. However, most trans fats are formed from the manufacturing of oils,” Hemmes said.

Like saturated fat, trans fats can increase your bad cholesterol levels and lower your good cholesterol too. This increases your risk for developing cardiovascular disease, stroke, cancer and type 2 diabetes.

“It’s best to avoid trans fats as much as possible,” Hemmes said. “Industrial food companies must list trans fats on their nutritional labeling. However, be mindful that they can list trans-fat as 0 grams if the product contains less than 0.5 grams of fat, which can be misleading to the public.”

Healthy fats

• Monounsaturated fat: These fats can be found in avocados, olives, nuts and vegetable oils. They help lower bad (LDL) cholesterol levels and help maintain overall health.
• Polyunsaturated fat: Like monounsaturated fats, this fat can also help lower LDL cholesterol. It is also essential for your body’s functions, including blood clotting. Foods high in polyunsaturated fats are seeds, cooking oils, nuts and fish, such as salmon and herring.

“Both of these types of fat are considered ‘good fats’ because they provide important nutrients and help lower your risk for heart disease and stroke,” Hemmes said.

What foods should you eat on a low-fat diet?

Fruits and vegetables

• All fresh, frozen and canned fruit (canned in water or own juice, no sugar added)
• All fresh, frozen and canned vegetables (no salt or low-sodium)

Grains and pastas

• Whole grain breads, cereals, pastas and brown rice
• Rice or noodles
• Soft (corn or wheat) tortillas
• Oatmeal

Low-fat or fat-free dairy products

• Nonfat or 1% milk (or milk alternative)
• Nonfat or low-fat yogurt, cheese and cottage cheese

Fish, meat, chicken and other protein

• Lean meats and proteins, including skinless chicken or turkey 
• Lean cuts of pork (tenderloin, pork loin chops/roasts) and beef (extra lean ground beef, round, tenderloin, and sirloin cuts)
• Baked or broiled fish
• Egg whites or egg substitutes
• Lentils, beans and peas

Fats and oils, in moderation

• Unsaturated vegetable oils, including canola, olive, soybean and sunflower
• Margarine that doesn’t contain trans fatty acids

What foods should you avoid on a low-fat diet?

Grains

• High-fat snack foods and baked goods, such as granola, doughnuts, pies and pastries

Full-fat dairy products

• Whole milk, 2% milk
• Yogurt and ice cream made with whole milk
• Half and half, heavy cream and whipping cream
• Most cheeses high in fat
• Full-fat salad dressings, including Caesar, blue cheese or ranch

Fatty meats and meat alternatives

• Processed meats and cold cuts, such as bacon, sausage and lunch meats
• High-fat cuts of meat
• Fried meats
• Organ meats
• Whole eggs and yolks

Fats and oils

• Butter, most margarine and shortening
• Coconut, palm oil and palm kernel oil

Advantages of a low-fat diet

If you’re eating a healthy, well-balanced diet, restricting your fat intake isn’t generally necessary. However, under some circumstances, a diet low in fat may be beneficial to your health.

A diet low in fat may:

• Assist with weight loss due to fewer total calories consumed
• Help reduce the risk of obesity and heart disease
• Help lower cholesterol levels

“This diet may also be helpful if you have trouble digesting or absorbing fat, if you’re recovering from gallbladder surgery or if you have gallbladder or pancreas disease,” Hemmes said.

Another benefit is fiber. Eating a high fiber diet can help you maintain your health. Fiber-rich foods are naturally low in fat and contain cancer-fighting and heart healthy properties. “Fruits, vegetables, beans, and whole grains supply vitamins and minerals, as well as dietary fiber, which is linked to a decreased cardiovascular disease and obesity,” Hemmes said.

Disadvantages of a low-fat diet

While you may lose weight in the short-term with this eating plan, it may leave you feeling hungry due to low levels of fat and may put you at risk for overeating carbohydrates.

“Some low-fat foods are high in sugar, sodium and starch and may actually counter any health goals you are hoping to make,” Hemmes said. “Frequently eating highly processed, low-fat foods may increase your risk of metabolic disorders.”

In addition, on a reduced-fat or no-fat diet, you may not get all the key nutrients your body needs. “Your body needs dietary fat to absorb vitamins A, D, E and K,” Hemmes said. “By limiting fat, your body may not get necessary nutrients it needs.”

Is a diet low in fat a healthy choice for me?

Whether a low-fat diet is beneficial for you will depend on you and your wellness goals. It’s best to talk to your health care provider or a registered dietitian before starting any new diet. They can evaluate your health and make individual recommendations and modifications to your diet.

Takeaway

A low-fat diet consists of moderate to high carbohydrates, moderate protein and low fat. This diet consists of lean meats, beans, grains, fruits, vegetables and products considered low in fat, such as low-fat dairy.

A low-fat diet has often been used as a form of treatment to help minimize the occurrence of health conditions, such as obesity and heart disease. Eating a diet containing fat helps to provide satiety or a feeling of being full, so limiting fat intake to an extreme may be counterproductive.

If you’re considering a low-fat diet or another diet, talk to your health care provider or a registered dietitian first, especially if you have an underlying health condition.

Recipes

Try out the low-fat diet with the below recipes from Taste of Home.

• Rainbow Fruit Toast
• Spring Frittata
• Winter Vegetable Shepherd’s Pie

Related articles:

• What’s the Big Deal About Eating Breakfast Anyway?
• 3 Foods High in Cholesterol but Good for Your Health
• These 4 Foods Don’t Deserve Their Healthy Reputation

Decoding the Diet
Nutrition
Weight Loss

benefits and harms – Dietology.

pro
Fat-free diets are popular with weight loss people around the world. But is cutting out fat really healthy?

What scientists say

Researchers from Stanford University in the United States conducted a study. During the year, they conducted experiments and found out: you should not try to get rid of extra pounds in this way – make a choice in favor of a low-carb diet.

Scientists say that the genetic predisposition to weight gain does not affect the effectiveness of diets. It’s all about three genes – PPARG, ADRB2 and FABP2. They regulate the metabolism in the body.

Biologists became interested in this statement and decided to test it. In particular, they were looking for an answer to the question: does the level of insulin produced affect the choice of diet?

It was decided to conduct an experiment involving 600 people aged 18 to 50 years. During the year, 50% of volunteers ate a low-carbohydrate diet, while the other 50% practically gave up fat. At the same time, the energy value of the meals consumed per day remained equal.

When the experiment came to an end, the participants stood on the scales. It turned out that those who consumed low-carbohydrate foods lost 6 kg, and low-fat – only 5.3 kg.

As a result, scientists reported: by refusing carbohydrates and fatty foods, you can lose weight. Genetics and insulin production do not affect the outcome of the diet in any way.

Fat free diet

So, this method of losing weight is based on the use of fat-free foods. You can’t constantly “sit” on such a diet: a complete rejection of fats leads to the development of serious diseases.

Where to start

If you decide to try this method of nutrition, first consult with a specialist.

• Learn to eat strictly according to the schedule 5 times a day.
• Stop snacking.
• Reduce portion sizes.

Diet

The main benefit of a low-fat diet is the reduction of blood cholesterol levels. Also, this method of nutrition improves well-being and allows you to lose weight.

The reverse side of the coin is a decrease in libido, in special cases – infertility. This diet is contraindicated for children and adolescents.

Refusal of fats leads to the following.

• The liver produces less cholesterol, which reduces the likelihood of vascular plaque formation, which means heart attacks and strokes.
• Increases the body’s resistance to oncology.
• Immunity is strengthened.

What to eat

During the diet, the following foods are included in the diet.

• Tea and coffee.
• Whole grain bread.
• Vegetables – any.
• Mushrooms (boiled, baked).
• Any berries, fruits, except grapes and bananas.
• Lean meat (poultry, beef).
• Low-fat fish (trout, cod, as well as flounder and pike).

What is prohibited

The following foods containing fats should be removed from the menu:

• Fatty meats (pork, veal, lamb).
• Fat poultry (duck and goose).
• Fatty dairy products.
• Anything containing sugar.
• Spices, salt.
• Any sausages.
• Offal such as kidneys and liver, lungs and heart.
• Oily fish (herring, salmon, carp and tuna).

Doing sports while dieting

Since the diet remains high in calories during this diet, physical activity is not limited. Sports will help to fix the result and will not allow the skin to sag.

Menu development

If you are going to give up fats, you need to carefully work out the menu. It is necessary to switch to a diet smoothly so as not to harm the body.

IMPORTANT! This diet completely excludes frying. Products should be boiled, baked or eaten raw.

It is also important to remember that the food will be quite simple and monotonous. Finally, you should come out of the diet gradually, as well as constantly control yourself and cope with bouts of hunger.

Approximate meal plan for the day

Breakfast

• Omelet (steamed or baked, 2 whites and 1 yolk).
• A glass of tomato juice (freshly squeezed).
• Whole grain bread (1 slice) or 100 g cottage cheese with yoghurt and fresh fruit.

Lunch

Lunch without fat is as follows.

• Vegetable soup.
• Boiled chicken breast – 150 g. The second option is lean meat. Garnish – buckwheat on the water, vegetable salad with olive oil, rye or bran bread – 1 slice.

Snack

• Ryazhenka or kefir – 200 g
• Fruit – any.
• Hard cheese – 1 slice.

Dinner

• Cottage cheese casserole – 200 g. Fruits are added to it.
• The second option – stewed cod with vegetables – 150 g.

Second dinner (1 hour before going to bed)

• Kefir 1% fat – 1 cup.

IMPORTANT! Do not forget to drink enough water when giving up fats – 1. 5 – 2 liters per day. Herbal decoctions, tea (without sugar!), Mineral water without gas are also useful.

Disadvantages of the diet

The method described above also has disadvantages.

So, in the first days of the diet, you will notice that the kilograms go away. However, then the weight may stop.

The body is designed in such a way that, feeling the lack of familiar products, it will take any measures to save the ballast that has been accumulating for years. We will switch to the “savings” mode: the energy deficit will be replenished by the destruction of muscle mass. This will lead to the appearance of cellulite, the appearance of wrinkles and folds. Therefore, during a diet without fat, fitness is necessary:

• pool access;
• running;
• stretching, Pilates and other workouts.

With improper weight loss, you will notice the following negative consequences of the diet:

• inability to concentrate;
• lethargy and daytime sleepiness;
• irritability;
• the body’s vulnerability to viruses.

IMPORTANT! Use the fat-free weight loss method exclusively as a short-term diet! its maximum duration is 7 days.

Remember that, according to the recommendations of doctors, the ratio of fats in the menu should be 1:2:

• 1/3 – saturated;
• 2/3 – mono-, polyunsaturated.

This ratio will prevent the development of cardiovascular diseases. This method of nutrition is suitable for people with cardiological problems.

Eat right and be healthy!

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Is there any benefit in fat-free foods

Physicians have long considered the excessive passion for fatty foods to be the cause of many modern diseases – from obesity and diabetes to heart attack and cancer. And if so, shouldn’t low-fat foods save us from all ailments? Alas, not everything is so simple.

Is there any real benefit to eating low fat foods?

Fats are an indispensable building material for many organs and tissues of our body. To function normally, they all need to be updated at the cellular level. For this purpose, among other things, fats are also needed.

Adipose tissue acts as a reservoir where nutrients are stored. They cover about 30% of our energy needs. Together with fat from food, we get valuable organic acids – without them, the body will not be able to support life processes, since it itself cannot synthesize them. The most important vitamins A, D, E and K (which are also not reproduced on their own) come with fats. And it is fats that help them to be properly absorbed.

Finally, the fat layer saves in the cold and prevents overheating in the heat. And it also creates a kind of protective layer for those areas of the body that are most susceptible to mechanical stress. For example, on the palms and feet.

Why you can’t eliminate fat from your diet even on a diet

From the point of view of the science of healthy eating, proper nutrition and a low-fat diet are incompatible concepts. For weight loss to be productive and give long-term results, the diet must be varied and balanced – that is, include proteins, fats and carbohydrates. Sharp restriction of fats gives the result opposite to expected. And here, for example, how it was scientifically substantiated.

A group of French scientists from the Saint-Étienne Center University Hospital carried out a study that lasted for four years. The participants in the experiment were divided into two large groups: the first had a low-fat diet, and the second adhered to the Mediterranean diet. (It is based on fatty sea fish, seafood, olive oil, fresh vegetables and whole grains). And it was in the second group that the number of heart attacks was lower by almost 70 percent!

In general, doctors of all specialties agree that a reasonable consumption of fats has a beneficial effect on the body. Especially when it comes to omega fatty acids. They help maintain normal sugar and cholesterol, participate in metabolic processes, prevent blood clots from forming, strengthen the walls of blood vessels. They also boost immune defenses, improve brain function, and reduce the risk of cancer.

Food as medicine or a balanced diet

Nutritionists say that fats in a balanced diet should not exceed 30%. Of these, about a third – for plants, the rest – for animals. Health problems begin if this dose is much higher or lower, and so from year to year.

Often, when a person decides to lose weight, he cuts fat and switches to fat-free foods. By the way, many of them were originally developed for special cases – in particular, for diabetics. That is, they were the basis of a therapeutic diet for medical reasons. And then marketers intervened in the matter … The logic they proposed turned out to be simple and understandable to the mass consumer: if there is no fat in the product, then it seems impossible to get better from it, and with great diligence, you can even lose weight! In the wake of the popularity of diets, where fats were proclaimed the main source of all health problems, low-fat foods began to be in demand.

Can products be 100% fat free?

Most often, milk is degreased – using its example, we will analyze the pitfalls. The fact is that it is impossible in principle to completely degrease such a product. In addition, the procedure for “expelling” fat is very expensive, so manufacturers are constantly trying to make it cheaper. So the inscription “0% fat” on the packaging of yogurt or cottage cheese is most likely just an advertising ploy.

Another problem is that if there is no fat, the food becomes tasteless. To hide this, you have to add all kinds of enhancers, flavors, sweeteners. So it turns out that removing fats from the product, it is pumped with fast carbohydrates. But they are one of the main reasons for gaining excess weight!

Brain Trap

The main catch is that low-fat foods give an intermittent feeling of satiety. Therefore, just an hour after a snack with dietary cottage cheese or drinking yogurt, we often feel hungry, the brain begins to intensively send signals to the stomach . .. And here, for many, this setting works: since the product is low-fat, you can eat it as much as you like, there will be no harm. But a few servings eaten increase calories, not reduce! Plus, because of such eating behavior, if it has become a habit, and the walls of the stomach are stretched.

In overweight people, this can lead to metabolic syndrome over time. In this state, metabolic processes are disturbed, diabetes mellitus, joint diseases can develop; failures in the work of the liver and heart begin. By the way, the calcium contained in dairy products in the absence of fat is absorbed much worse. And if there is not enough calcium in the human body, but there is excess weight, this is fraught with diseases of the musculoskeletal system.

What then is there?

Everything you want – but only within reason. Tasty and healthy food in any case should contain a sufficient amount of fat. For the same cottage cheese, the optimal indicator would be 5%. This is enough to keep you satiated and help your body absorb calcium.