What are the key benefits of a low fat diet. How does reducing fat intake impact cardiovascular health. Can a low fat diet help with weight management. What foods are recommended on a low fat diet. Are there any potential drawbacks to consider.

Understanding Low Fat Diets: Definition and Basics

A low fat diet is defined as a dietary approach where 30% or less of total calories come from fat sources. This nutritional strategy has gained significant attention in the medical community due to its potential benefits for cardiovascular health. But what exactly constitutes a low fat food?

A general rule of thumb is that if a food provides 100 calories and contains 3 grams or less of fat, it can be considered low fat. Common examples of low fat foods include:

• Vegetables and fruits
• Whole grain cereals
• Egg whites
• Skinless chicken and turkey breast
• Beans, lentils, and peas
• Seafood
• Low-fat dairy products

The Four Types of Dietary Fats: Understanding Their Roles

While fats are essential for our bodies, it’s crucial to consume them in moderation. There are four main types of dietary fats, each with unique properties and effects on our health:

1. Polyunsaturated fats
2. Monounsaturated fats
3. Trans fats
4. Saturated fats

These fats differ in their physical and chemical structures, which influence their impact on our health. Saturated and trans fats are typically solid at room temperature, while mono and polyunsaturated fats are liquid. Despite these differences, all fats provide 9 calories per gram, significantly more than carbohydrates or proteins.

Health Effects of Different Fats

How do these different types of fats affect our health? Saturated and trans fats are generally considered less healthy as they tend to raise low-density lipoprotein (LDL) cholesterol levels. On the other hand, monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are believed to be beneficial as they can help lower LDL cholesterol.

Current Dietary Guidelines for Fat Intake

The National Cholesterol Education Program (NCEP) has established guidelines for adults based on the Adult Treatment Panel III (ATP III). These recommendations aim to promote heart health and reduce the risk of cardiovascular disease. What are the current guidelines for fat intake?

• Saturated fats: Less than 7% of total daily calories
• Cholesterol: Less than 200 mg per day
• Polyunsaturated fats: Up to 10% of total daily calories
• Monounsaturated fats: Up to 20% of total daily calories

These guidelines are designed to help individuals maintain healthy cholesterol levels and reduce their risk of atherosclerosis, a condition characterized by the buildup of plaque in the arteries.

The Link Between Low Fat Diets and Cardiovascular Health

Numerous studies have established a direct relationship between dietary fat intake and cardiovascular disease (CVD). But how exactly does reducing fat intake impact heart health?

Research has shown that lowering fat consumption, particularly saturated and trans fats, can help reduce serum cholesterol concentrations. This reduction in cholesterol levels is associated with a decreased risk of atherosclerosis and other cardiovascular issues.

The level of LDL particles in the blood is considered one of the best predictors of cardiovascular risk. Different types of fats have varying effects on LDL levels:

• Saturated fatty acids tend to raise blood cholesterol levels
• Polyunsaturated fatty acids (PUFAs) can help reduce serum cholesterol levels
• Monounsaturated fatty acids (MUFAs) are generally considered neutral in their effect on cholesterol

Additionally, specific saturated fatty acids like myristic and palmitic acid have been found to have cholesterol-elevating effects, while stearic acid appears to have a neutral impact on cholesterol levels.

Potential Concerns and Controversies Surrounding Low Fat Diets

While low fat diets have been widely advocated for their potential cardiovascular benefits, several concerns and controversies have emerged in recent years. What are some of the main issues surrounding low fat diets?

Replacement of Fat with Refined Carbohydrates

One significant concern is the trend of food manufacturers replacing fat in products with large amounts of refined carbohydrates. This practice, while reducing fat content, can potentially increase the risk of metabolic disorders and hypertriglyceridemia.

Impact on HDL Cholesterol and Triglycerides

Some studies have raised concerns about the potential for low fat diets to lower HDL (high-density lipoprotein) cholesterol, often referred to as “good” cholesterol, and raise triglyceride levels. These changes could potentially have unfavorable effects on cardiovascular health.

Evolving Guidelines

The guidelines for dietary fat intake have evolved over time. For instance, the 2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk did not make specific recommendations for dietary cholesterol, citing insufficient evidence to show that lowering dietary cholesterol reduces LDL-C levels.

Similarly, the 2015 Dietary Guidelines Advisory Committee shifted focus from specific macronutrient recommendations to emphasizing overall dietary patterns.

The Role of Specific Fatty Acids in Cholesterol Regulation

Not all fatty acids have the same effect on cholesterol levels. Understanding the impact of different fatty acids can help individuals make more informed dietary choices. How do specific fatty acids influence cholesterol levels?

Saturated Fatty Acids

Saturated fatty acids, particularly myristic and palmitic acid, have been found to have cholesterol-elevating effects. These fatty acids are commonly found in animal products and some tropical oils.

Stearic Acid

Interestingly, stearic acid, another saturated fatty acid, appears to have a neutral effect on cholesterol levels. This finding has implications for dietary recommendations and food choices.

Polyunsaturated Fatty Acids (PUFAs)

PUFAs, found in foods like fatty fish, walnuts, and flaxseeds, have been shown to help reduce serum cholesterol levels. These fatty acids are considered beneficial for heart health.

Monounsaturated Fatty Acids (MUFAs)

MUFAs, prevalent in foods like olive oil and avocados, are generally considered neutral in their effect on cholesterol. However, they may have other health benefits when consumed as part of a balanced diet.

Alternative Dietary Approaches to Heart Health

Given the concerns and controversies surrounding low fat diets, researchers and nutritionists have developed alternative dietary approaches to promote cardiovascular health. What are some of these alternative strategies?

Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats from sources like olive oil and nuts, has gained popularity for its potential cardiovascular benefits. This dietary pattern emphasizes the quality of fats rather than strictly limiting total fat intake.

DASH Diet

The Dietary Approaches to Stop Hypertension (DASH) diet focuses on reducing sodium intake and increasing consumption of fruits, vegetables, and low-fat dairy products. This approach has shown promise in managing blood pressure and promoting overall heart health.

Plant-Based Diets

Plant-based diets, which emphasize fruits, vegetables, whole grains, and plant-based proteins, have gained attention for their potential to reduce cardiovascular risk factors. These diets naturally tend to be lower in saturated fats and higher in fiber and other beneficial nutrients.

Implementing a Low Fat Diet: Practical Tips and Strategies

For those interested in adopting a low fat diet, there are several practical strategies to consider. How can individuals effectively reduce their fat intake while maintaining a balanced and nutritious diet?

Choose Lean Protein Sources

Opt for lean protein sources such as skinless poultry, fish, legumes, and low-fat dairy products. These options provide essential nutrients with less saturated fat.

Increase Fruit and Vegetable Intake

Fruits and vegetables are naturally low in fat and high in fiber and other beneficial nutrients. Aim to fill half your plate with these nutrient-dense foods at each meal.

Use Healthy Cooking Methods

Choose cooking methods that require little to no added fat, such as grilling, baking, steaming, or roasting. When oil is necessary, opt for healthier options like olive oil or avocado oil in moderation.

Read Food Labels

Pay attention to food labels when shopping. Look for products that are low in saturated and trans fats, and be wary of “low-fat” products that may be high in added sugars or refined carbohydrates.

Practice Portion Control

Even healthy fats should be consumed in moderation. Use measuring tools or visual guides to ensure appropriate portion sizes for high-fat foods like nuts, seeds, and oils.

By implementing these strategies, individuals can work towards reducing their fat intake while still enjoying a varied and satisfying diet. However, it’s important to remember that any significant dietary changes should be discussed with a healthcare provider or registered dietitian to ensure they align with individual health needs and goals.

Low Fat Diet – StatPearls

Definition/Introduction

There is a consensus among all clinical specialties that the fat content of the average diet should be lowered to decrease the risk of cardiovascular morbidity and mortality. Low-fat diets are food where 30% or less of the calories come from fat. Multiple correlational studies have related a country’s cardiovascular mortality to the food consumption of its population.[1]

A general rule is that if a provides 100 calories and it has 3 grams or less of fat, then it is a low-fat food. Common examples include vegetables, fruits, whole grain cereals, egg whites, chicken and turkey breast without skin, beans, lentils, peas, seafood, and low-fat dairy, among others.

Fats are essential to us, but we need to consume them in a limited amount. The main four types of dietary fats include polyunsaturated, monounsaturated, trans, and saturated fats. These four varieties of fats differ in their physical and chemical structures. The saturated and trans fats are considered solid at room temperature, whereas the mono and polyunsaturated fats are liquid at room temperature. Regardless of their physical and chemical properties, these all different forms of fat provide nine calories for every gram consumed, which is much higher than the amount of energy supplied per gram of carbohydrates or proteins. The saturated and trans fats raise the low-density lipoproteins (LDL) and are considered unhealthy, whereas the monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA), which lower LDL, are considered beneficial.

Current National Cholesterol Education Program (NCEP) guidelines for adults based on ATP III (Adult Treatment Panel III) recommends reducing intake of saturated fats to less than 7 % of the total calories and cholesterol to less than 200 mg/day. Guidelines also recommend that polyunsaturated fat constitutes up to 10% of total calories, and monounsaturated fats constitute up to 20% of total calories. [2]

There is abundant literature to suggest that a decrease or modification of serum cholesterol is a possible way to prevent atherosclerosis. Decreasing the amount of fat intake is an effective means of lowering the serum cholesterol concentration. Hence, a low-fat diet has been widely advocated by clinicians for reducing the cardiovascular-related morbidity and mortality of their patients.

Issues of Concern

There have been multiple issues of concern and controversies around the concept of a low-fat diet. The biggest concern with the promotion of the low-fat diet has been that manufacturing companies are touting products labeled as low-fat products, where they are replacing the fat with large amounts of refined carbohydrates, which increase the risk of metabolic disorders and hypertriglyceridemia. Studies are also reporting that diets rich in carbohydrates, and low in unsaturated fat, can also negatively impact lipoprotein risk factors and increase cardiovascular risks. [3] There is also a proposed theory that refined carbohydrates decrease the cardioprotective action of HDL by altering its metabolic functions.[4] There has undoubtedly been a focus on replacing the carbohydrates for fats, but the specificities of the replaced carbohydrates remain poorly defined.[5] These concerns have led to the development of alternative dietary approaches.[6]

Studies have also raised concern over the potential of lowering HDL cholesterol, raising triglycerides, and cause unfavorable postprandial lipemic changes.[7][8] So much so that the “2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk” did not state any recommendations for dietary cholesterol and indicated a lack of sufficient evidence to show that lowering of dietary cholesterol reduces LDL-C (low-density lipoprotein cholesterol) or not.[9]

The 2015 Dietary Guidelines Advisory Committee did not endorse limiting dietary cholesterol to less than 300 mg/dL as presented in their prior editions. The committee made recommendations with a focus on dietary patterns rather than on the macronutrients.[10]

Clinical Significance

Association with
Cardiovascular Disease

There has been a direct relationship between dietary fat intake and cardiovascular disease (CVD).[11] Besides, dietary cholesterol has been a focus of considerable attention due to a direct connection between diet and blood cholesterol levels and the subsequent risk for coronary artery disease.[12] The level of LDL particles is the best predictor of cardiovascular risk.[13][14] Studies have concluded that saturated fatty acids raised blood cholesterol levels, whereas PUFA’s reduced serum cholesterol levels and MUFA’s were neutral.[15] Studies have also found myristic and palmitic acid to have cholesterol elevating effects, whereas stearic acid did not affect the levels.[16] Trans fatty acids are similar to saturated fatty acids in raising cholesterol, as well.[17] The level of saturated fats, trans-fatty acids should be low, and the levels of polyunsaturated fatty acids should be high. [15] The results from the Nurses’ Health Study, in which the women who consumed diets low in saturated and trans fatty acids and relatively high in unhydrogenated mono- and polyunsaturated fatty acids had the least risk for cardiovascular outcomes.[18]

Recent studies have reported that in men, the reduction of total fat and saturated fatty acids from 36% and 12% of energy to 27% and 8% of energy, respectively, resulted in a substantial decline in the total and LDL cholesterol levels.[19][20]. Over the years, although there has been some decline in the percentage of fat intake, there has been a paradoxical increase in the total amount of fat intake, suggesting that the total energy intake has increased. A large part of the U.S. population still consume diets that contain more total and saturated fatty acids than recommended in dietary guidelines, which is an area of concern.

Association with Cancer

The association between dietary fat and the risk of cancer development has had consistent support through multiple studies. There is epidemiologic evidence demonstrating associations between dietary fat intake and breast, prostate, colon, and even lung cancers in humans.[21]

Of those cancers, dietary fat intake has been the most extensively linked with breast cancer.[22] Various mechanisms have been suggested, including conversion of essential fatty acids to short-lived hormone-like lipids, the production of reactive oxygen species that carry the potential to induce changes in the genomic DNA changes, leading to alterations in gene expression.[23] Other potential mechanisms include modifications in the hypothalamus-pituitary axis leading to alterations in hormone levels, the effect on enzyme functions affecting the estrogen, changes in the structure and functioning of the cells, and changes in immune function.[24] Studies have also suggested a positive effect of polyunsaturated fatty acids, especially the omega -3 fatty acids, to have a protective effect against the development of cancers and high animal fat to have the strongest positive correlation for developing these cancers.

One potential mechanism for the relationship between fat intake and prostate cancer include altered levels of sex hormones.[25] Studies have shown that mortality data from colorectal cancer correlated with the consumption of animal fat. Potential mechanisms for a diet and colon cancer link are primarily related to bile acid secretion or intestinal metabolism.[26] Populations that consume foods containing olive oil or oils derived from marine animals and fish have a significantly lower likelihood of developing colon cancer, suggesting again that fat quality is much more important than the type of dietary fat.[27]

Association with Obesity

Obesity is a chronic disease associated with a plethora of comorbidities like diabetes mellitus, dyslipidemia, hypertension, fatty liver, and obstructive sleep apnea, to name a few.[28][29][30] It has multiple external and internal influences. Among the many environmental impacts, dietary fat intake is thought to have the strongest association. Energy imbalances result from excessive nutritional intakes along with low levels of physical activity. If we use BMI as the criterion to define obesity, more than one-third of adults in the United States are categorized as overweight or obese.[31] The rate at which obesity is increasing in this country and throughout the world is alarming. The relationship between diet composition and body weight has been studied in various epidemiological studies, including ecologic, cross-sectional, and prospective studies.[32] Most of the cross-sectional studies show that obese patients have a higher intake of energy from fat than people with a healthy BMI.[33] Fat being an energy-dense food contributes to excess calorie ingestion as compared to other foods. There has also been a hypothesis that obese subjects have difficulty oxidizing fat and maybe under oxidizing it compared to their leaner counterparts.[34]  Recent data suggest that for a reduction in absolute amounts of fat consumed and a decline in the percentage of total dietary intake at the population level, a concomitant decrease in body weight has not occurred. [35]

Nursing, Allied Health, and Interprofessional Team Interventions

As an interprofessional health care team taking care of patients, practitioners must work in unison to provide the best dietary care practices. Recent recommendations have focused more on advocating proper dietary patterns rather than laying emphasis on macronutrients. Commensurate with the above approach focuses on a lifestyle approach, also called the Therapeutic Lifestyle Changes (TLC). It is the lifestyle component of the third report of the NCEP Adult Treatment Panel (ATP) III guidelines and is currently advocated by various health organizations, including the American Diabetes Association, American Heart Association, and The Obesity Society. It is currently a recommended therapeutic strategy for metabolic and cardiovascular health benefits.

The providers must develop tools to educate their team members, including nursing and allied health personnel, about this concept. This approach will help in forming a comprehensive team approach to propagate this strategy among the patient population. The team members need to comprehend the benefits of such a diet, which are not limited to improving the risk of developing metabolic syndrome, diabetes, hypertension, hyperlipidemia, obesity, and cardiovascular risk factors.

Patients should receive advice to follow a dietary pattern with emphasizes increased intake of vegetables, fruits, whole grains, low-fat dairy, poultry, fish, legumes, nontropical vegetables and oils, and limits consumption of sweets, sugar-sweetened beverages, and red meats. It also emphasizes the DASH dietary pattern along with lower sodium intake. Adults should also engage in aerobic physical activity to reduce LDL cholesterol and non -HDL cholesterol to counter the obesity epidemic and its various co-morbidities. The team of primary care providers, nurse practitioners, dietitians, and internists must be aware of the perils of high-fat content in the diet and form a multidisciplinary approach to manage the patient. A shared decision-making process with the patient is imperative to initiate this dietary change.

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Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutr J. 2017 Aug 30;16(1):53. [PMC free article: PMC5577766] [PubMed: 28854932]

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Disclosure: Priyanka Bhandari declares no relevant financial relationships with ineligible companies.

Disclosure: Amit Sapra declares no relevant financial relationships with ineligible companies.

Is an Ultra-Low-Fat Diet Healthy? The Surprising Truth

Is an Ultra-Low-Fat Diet Healthy? The Surprising Truth

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Nutrition

By Hrefna Palsdottir, MS — Updated on February 27, 2019

For decades, official dietary guidelines have advised people to eat a low-fat diet, in which fat accounts for around 30% of your daily calorie intake.

Yet, many studies suggest that this way of eating is not the most effective strategy for weight loss in the long term.

The largest and longest studies show only minimal reductions in weight and no effects on heart disease or cancer risk (1, 2, 3, 4, 5).

However, many proponents of low-fat diets claiming that these results are flawed, as they consider the 30% recommendation for fat intake insufficient.

Instead, they suggest that — for a low-fat diet to be effective — fat should make up no more than 10% of your daily calories.

This article takes a detailed look at ultra-low-fat diets and their health effects.

An ultra-low-fat — or very-low-fat — diet allows for no more than 10% of calories from fat. It also tends to be low in protein and very high in carbs — with about 10% and 80% of daily calories, respectively.

Ultra-low-fat diets are mostly plant-based and limit your intake of animal products, such as eggs, meat, and full-fat dairy (6).

High-fat plant foods — including extra virgin olive oil, nuts, and avocados — are also often restricted, even though they’re generally perceived as healthy.

This can be problematic, as fat serves several important functions in your body.

It’s a major source of calories, builds cell membranes and hormones, and helps your body absorb fat-soluble vitamins like vitamins A, D, E, and K.

Plus, fat makes food taste good. A diet very low in fat is generally not as pleasurable as one that’s moderate or high in this nutrient.

Nonetheless, studies show that an ultra-low-fat diet may have very impressive benefits against several serious conditions.

SUMMARY

An ultra-low-fat — or very-low-fat — diet provides less than 10% of calories from fat. It limits most animal foods and even healthy high-fat plant foods like nuts and avocados.

Ultra-low-fat diets have been thoroughly studied, and evidence indicates that they may be beneficial against several serious conditions, including heart disease, diabetes, obesity, and multiple sclerosis.

Heart Disease

Studies show that an ultra-low-fat diet can improve several important risk factors for heart disease, including (8, 9, 10, 11, 12, 13):

• high blood pressure
• high blood cholesterol
• high C-reactive protein, a marker for inflammation

One study in 198 people with heart disease found particularly striking effects.

Only 1 of the 177 individuals who followed the diet experienced a heart-related event, compared to more than 60% of people who didn’t follow the diet (14).

Type 2 Diabetes

Several studies indicate that very-low-fat, high-carb diets can lead to improvements in people with type 2 diabetes (15, 16, 17, 18, 19).

For example, in a study in people with type 2 diabetes on a very-low-fat rice diet, 63 of 100 participants decreased their fasting blood sugar levels (20).

What’s more, 58% of individuals who were dependent on insulin before the study were able to reduce or stop insulin therapy completely.

Another study noted that an ultra-low-fat diet may be even more beneficial for people with diabetes who are not already dependent on insulin (17).

Obesity

People who are obese may also benefit from eating a diet that is very low in fat.

The very-low-fat rice diet has been used to treat obese people with impressive results.

One study in 106 massively obese people found that participants on this diet lost 140 pounds (63. 5 kg) on average — which may seem surprising for a diet mainly consisting of refined carbs (21).

Multiple Sclerosis

Multiple sclerosis (MS) is an autoimmune disease that affects your brain, spinal cord, and optic nerves in your eyes.

People with this condition may benefit from an ultra-low-fat diet as well.

In 1948, Roy Swank began treating MS with the so-called Swank diet.

In his most famous study, Swank followed 150 people with MS for over 50 years. The results indicate that an ultra-low-fat diet may slow the progression of MS (22, 23).

After 34 years, only 31% of those who adhered to the diet had died, compared to 80% of those who failed to follow his recommendations (24).

SUMMARY

An ultra-low-fat diet may improve risk factors for heart disease and benefit people with type 2 diabetes, obesity, and MS.

Exactly how or why ultra-low-fat diets improve health is not well understood.

Some argue that the blood-pressure-lowering effects may not even be directly linked to their low fat content.

For example, the rice diet is extremely low in sodium, which may positively affect blood pressure.

Additionally, it’s monotonous and bland, which may cause an unintentional reduction in calorie intake, as people may feel less inclined to eat more of an unrewarding food.

Cutting calories tends to have major benefits for both weight and metabolic health — no matter whether you’re cutting carbs or fat.

SUMMARY

Though it’s not fully understood why ultra-low-fat diets have powerful health benefits, it may be related to drastically reduced calorie intake rather than decreased fat specifically.

An ultra-low-fat diet may help treat serious conditions, including diabetes and heart disease.

However, following a strict diet very low in fat is extremely hard in the long run, as it’s unenjoyable and lacks variety.

You may even have to limit your intake of very healthy foods, such as unprocessed meat, fatty fish, eggs, nuts, and extra virgin olive oil.

While this diet may benefit certain individuals with serious health conditions, it’s likely unnecessary for most people.

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By Hrefna Palsdottir, MS — Updated on February 27, 2019

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Study reveals benefits of low-carb, high-fat diet for older adults

New study published in
magazine Nutrition
and
Metabolism
researchers at the University of Alabama at the Research Center
obesity in Birmingham, recorded improvements in body composition,
fat distribution and metabolic health of the elderly in
response to an eight-week very low diet
carbohydrates, writes eurekalert. org.

Obese older people are at particularly high risk
development of cardiovascular diseases such as type 2 diabetes
and cardiovascular diseases. The greatest risk of development
diseases may be represented not by total fat mass, but
deposition of fat in certain areas, such as the abdomen
and skeletal muscles.

The lead author of the study is Amy Goss, Associate Professor of Nutrition at
University of Alabama at Birmingham. Goss says her team
sought to determine whether a very low dietary
carbohydrates and high fat diet to reduce body fat
deposits and preserve muscle mass without intentional restriction
calories in obese older people, thereby improving
outcomes associated with cardiometabolic disease,
such as insulin sensitivity and lipid profile.

“After an eight-week intervention, despite the general
recommendation to follow a diet to maintain weight, a group,
on a very low carbohydrate diet, lost
more weight and total fat mass than the control group. ”
Goss said.

Egg consumption was an important part of the study. Goss and her
The team provided members of this dietary group with eggs and
asked them to consume at least three a day.

“While eggs were part of this study, we cannot
conclusion that our results are the result of daily
egg consumption; but I think we can conclude that the eggs
can be included in the diet without harm to health and without influence
on blood cholesterol levels in older people,” she said.

The main difference between the two groups was with regard to
visceral fat and skeletal muscle mass.

“We also found significant improvements in total lipid
profile, which reflects a reduced risk of cardiovascular
disease, Goss said. Also, sensitivity to
insulin improved in response to a very low diet
carbohydrates, which is associated with a reduced risk of type 2 diabetes. Generally
we observed improvements in body composition, fat distribution and
metabolic health in response to an eight-week diet with a very
low carbohydrate. ”

Goss says the diet is a treatment option for many
conditions, including type 2 diabetes, obesity, and non-alcoholic
fatty liver disease.

“This study expands on previous studies to
show that it may be a safe therapeutic option
for older people aged 70 years who are obese –
she said. – This is the first study to demonstrate wasting
metabolically detrimental body fat in response to a low diet
carbohydrate content in the elderly.

Goss adds that there is quite a bit of evidence
benefits of a very low carbohydrate diet for more
young population, and this study was one of the first in
in which this dietary approach has been tested to improve
obesity-related outcomes in adults over 65 years of age. This
age group is at particularly high risk for other
diseases and needs therapeutic interventions to
improve health while maintaining skeletal muscle mass for
preventing or delaying functional deterioration with
age.

Is the egg good or bad?

“Historically, eggs have gotten a bad rap,
starting with the recommendations for eating eggs formulated by
by the American Heart Association in 1968, said
Goss. – It has been recommended to eat no more than three whole eggs per day.
week.”

Goss adds that the problem is related to cholesterol and
saturated fat in egg yolk. Since then, these recommendations have been
weakened because more recent research
showed little effect of dietary cholesterol on
blood cholesterol. And only this month Advisory
The Dietary Recommendations Committee has issued recommendations on
increasing egg consumption throughout life, including
pregnant and lactating women, as well as the first food for
children.

“This historic first committee on dietary advice
recognized eggs as an important and nutrient-rich source
food, since eggs are a rich source of protein, choline,
B12, selenium, vitamin D and a long list of other nutrients
substances vital for growth and development, as well as
maintaining muscle mass,” Goss said.

[Photo: ru.123rf.com/profile_kerdkanno]

Low-carbohydrate diet / Features, pros and cons, menu for the week – article from the “Food and Weight” section on Food.

ru

What is the basis of a low-carbohydrate diet for weight loss

Carbohydrates are divided into simple and complex. The former remain on the sides in the form of fat deposits, the latter are absorbed gradually and energize.

Insulin is a protein hormone that transports glucose from the blood into cells. When we eat a lot of sweet, starch, flour, that is, fast carbohydrates, in response, the pancreas begins to intensively form and release insulin into the blood. We feel an instant surge of energy that falls off quickly.

An increased level of insulin triggers the process of fat synthesis: the body stores them for a rainy day.

Low-carb diet for weight loss is based on the ability of the body to produce ketone bodies when carbohydrates are reduced in the diet. They help suppress hunger and reduce appetite. The diet helps to stabilize the level of insulin in the blood.

Benefits of a low-carbohydrate diet

• Reduced insulin levels, no spikes in blood sugar. The body receives less glucose and begins to use its own fat as an energy source;

• Metabolism is accelerated. The body moves from carbohydrate metabolism to fat metabolism;

• People who adhere to this diet do not feel constant hunger. Because proteins, which form the basis of the diet, are high in calories and break down gradually. Appetite decreases, the feeling of fullness lasts longer;

• A low carbohydrate diet does not cause muscle breakdown. There is enough protein in the diet, the body does not suffer from muscle weakness;

• Diet helps to get rid of visceral fat stores, deposits in the abdomen. It reduces the risk of developing diabetes, cardiovascular, neurological and some cancers;

• The diet is indicated for women. Healthy fats contained in meat, butter, cream, help the formation of sex hormones in the ovaries and adrenal glands, vitamin D, which plays an important role in the regulation of reproductive function;

• The effect of the diet lasts quite a long time. Studies show that people who lose weight on a low-carb diet maintain their weight for a year or more.

Disadvantages of a low-carbohydrate diet

Despite the advantages, a low-carbohydrate diet has contraindications. So, it is prohibited for pregnant and lactating women, people with problems in the gastrointestinal tract, kidneys, liver, with cardiovascular diseases, diabetics and hypertensive patients. Therefore, before starting a diet, you need to consult a doctor.

Disadvantages of the diet:

• Adhering to a low-carbohydrate diet is quite difficult, you need a lot of willpower and a desire to lose weight, breakdowns are possible;

• You mustn’t abruptly quit the diet, otherwise the lost kilograms will quickly return;

• Lack of dietary fiber can lead to bowel problems;

• Weakness, dizziness, irritability due to lack of carbohydrates – the reverse side of the diet;

• Carbohydrates are essential for the normal functioning of the nervous system, brain, heart and muscles. Refusal of them for a long time will lead to a failure in the work of these organs;

• An excess of protein in the diet increases the load on the kidneys and liver. The smell of acetone in the urine and breath is also one of the side effects;

• If you stick to such a diet for a long time, carbohydrate metabolism may be disturbed.

Any diet is good in moderation, do not forget about it, listen to the advice of your doctor.

What foods are allowed on a low-carbohydrate diet

The basis of a low-carbohydrate diet is proteins and fats. Counting BJU is also required here, but the amount of carbohydrates is sharply reduced.

Permitted foods include:

• Meat and poultry: lean veal, rabbit meat, chicken, turkey;

• Eggs: A treasure trove of protein, healthy fats and almost no carbs. Source of biotin and zolin, vitamins A, B, E, D, K, folate, selenium, calcium, iodine and phosphorus;

• Oil: any oil can be included in the menu, but the most useful are olive, coconut, avocado oil;

• Dairy products: natural, without additives yoghurts, kefir, cheeses, cottage cheese, butter;

• Fish, preferably fatty varieties rich in Omega-3 acids: salmon, salmon, trout;

• Vegetables: any greens, lettuce, peppers, cabbage, asparagus, non-starchy vegetables;

• Avocado is a fruit rich in healthy fats.

Prohibited foods

• Bread and pasta;

• Rice and cereals;

• Carbonated drinks with a high sugar content, soft drinks;

• Milk drinks, cocoa;

• Sugar, honey, syrups, jams and other sweeteners;

• Potatoes, marrows, beets, peas and other starchy vegetables;

• Smoked and salted products, semi-finished products;

• Alcohol: high in calories and increases appetite;

• Fruit, only a small amount of berries allowed.

These are only general guidelines. How many carbohydrates are contained in the daily allowance is calculated for each individual, and depends on the purpose and type of diet.

Rules for a low-carb diet

Like any other diet, a low-carb diet has rules to follow if you want to lose weight:

• Do not exceed your daily carbohydrate intake;

• Follow guidelines for allowed and prohibited foods;

• Eat regularly, 5-6 times a day;

• Drink plenty of pure water throughout the day: at least 1. 5 liters to ensure a water-salt exchange;

• Add vitamins, linseed oil, silen and carnitine to the menu;

• To avoid disruptions, prepare your meals in advance, take a low-carb snack with you: egg, carrots, natural yogurt;

• Do not continue the diet for more than three weeks. It is better to limit yourself to a weekly low-carb diet, which can be repeated after a couple of weeks.

Types of low carbohydrate diets

Classic low carbohydrate diet

In the usual menu, reduce carbohydrates and add proteins. The basis of nutrition: meat, fish, nuts, eggs, vegetables.

Ketogenic

This is a high protein diet. The amount of carbohydrates is reduced to a maximum. Only 5 to 30 g of carbohydrates can be consumed per day.

Low carb, high fat

Low carb, high fat diet. The menu includes whole foods or those that have undergone minimal processing.

Atkins Diet

Allowed meat, seafood and fish, eggs, greens and salads, vegetables that do not contain starch, nuts. Fruits are excluded because of the high content of fructose. The diet consists of four stages: initial, preparatory, weight loss phase, stabilization phase, maintenance phase of the result.

Mediterranean diet

Based on the popular menu of the inhabitants of the Mediterranean coast: fish, seafood, vegetables, herbs, olives. It differs from the classic diet by the minimum content of meat products and the inclusion of durum wheat pasta in the menu.

Sample Weekly Menu with Recipes

Start with gradual changes when switching to a low-carbohydrate diet. Reduce the less healthy carbohydrates in your diet first.

Remove one or two items at a time. Even after small changes in the menu, you will quickly notice the effect. A low-carbohydrate diet in the early days can cause disruption of the digestive system, so do not give up fiber at the beginning of the diet.

Day One

• Breakfast: scrambled eggs with cheese, greens, grapefruit and coffee;

• Second breakfast: green lettuce and cheese salad;

• Lunch: boiled beef, vegetable salad;

• Snack: natural yoghurt;

• Dinner: baked fish.

Second day

• Breakfast: oat bran, cottage cheese, apple;

• Second breakfast: vegetable salad;

• Lunch: baked chicken breast, vegetable salad;

Third day

• Breakfast: cottage cheese casserole without flour;

• Second breakfast: avocado and shrimp salad;

Fourth day

• Breakfast: grapefruit, cheese, coffee;

• Second breakfast: Greek salad;

• Lunch: meat baked with grilled vegetables;

Day five

• Breakfast: scrambled eggs, coffee;

• Second breakfast: chicken salad;

• Lunch: baked fish and vegetable salad;

• Snack: grapefruit;

• Dinner: veal skewers baked in the oven with herbs.

Sixth day

• Breakfast: low-fat cottage cheese, apple, coffee;

• Second breakfast: vegetable salad;

• Snack: natural yoghurt with bran spoon;

• Dinner: soup with chicken breast and vegetables.