Tag Archives: low-fat diet

Fat is not the Enemy

22 Oct

A few decades ago, “low-fat” and “fat-free” were all the rage.  The “experts” decided that dietary fat reduction would reduce obesity and heart disease.  Even the American Heart Association got behind this initiative.

Ironically, obesity rates and heart disease prevalence did not improve with a low-fat diet and, in fact, got worse.  That’s because eating fat doesn’t make us fat, but carbs and sugars do.  And, unfortunately, words like “low-fat” and “fat-free” often translate to “loaded with sugar.”

Additionally, our “super-size” mentality doesn’t help (nor does a sedentary lifestyle).  Portion control (or lack thereof) — overeating — remains a significant challenge in our country.

I’m not suggesting that we should increase our fat consumption, especially people who have health risks like high cholesterol, but certainly awareness and education are warranted.

Here’s an article — 5 Reasons why you need more fat in your diet — that provides some perspective.  Ultimately, fats and carbs have a different effect on the body and its propensity to store fat, and eating fat won’t necessarily make us fat; all fats (saturated, unsaturated) are not created equal; and moderation is still the key.

Get STRONGER, Get FASTER!

Your thoughts?

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Eating Fat Won’t Make You Fat

13 Jan

fats-and-meats[1]About 25 years ago, the American Heart Association (and lots of other health and wellness organizations) offered dietary guidelines highlighting a low-fat diet, in hopes of reducing our country’s alarming incidence of obesity and, ultimately, cardiovascular disease.  Turns out they had it wrong, as virtually all the follow-up research has failed to demonstrate a definitive link between dietary fat and obesity.  In fact, during that time the U.S. obesity rate has doubled and among children it has tripled!  Eating fat won’t make you fat, any more than eating money will make you rich.

The reality is, calories make you fat and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar, chemicals, and low-quality (processed, refined) carbohydrates.  Although the concept has been very well marketed, “low-fat” and “fat-free” are often code for “loaded with sugar.”

The way our bodies work makes it much easier to store dietary carbohydrates as fat than either the protein or fat we eat.  When you consume carbs, they are quickly converted to glucose (our body’s main energy source).  The body provides the brain and muscles with the glucose they need, and stores the rest as fat for your long-term energy needs.  Strength training can increase your body’s muscle demand for glucose, thus reducing your body’s potential to store these calories as fat.  Additionally, research has shown the metabolic effect of resistance exercise to persist in your muscles for up to 48 hours, post-workout.  However, if your caloric intake significantly exceeds your metabolic outgo — over time — you will get fat regardless of the source of your calories.

A University of Alabama at Birmingham study found that meals that limited carbohydrates to 43 percent of total calories were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates.  That means you’ll store less body fat and be less likely to eat more later.

Dietary fat is necessary for many bodily functions:

  • Fats are needed for cognitive function (the brain is 60 percent fat).
  • Fats protect and insulate nerves.
  • Fats keep the heart beating in a normal rhythm.
  • Fats keep the lungs from collapsing and cushion your internal organs.
  • Fats slow digestion.
  • Fats provide a source of (long-term) energy.
  • Fats help to satisfy the appetite for longer periods.
  • Fats enable the absorption of vitamins A,D, E, and K.

When thinking about dietary fat, limit consumption of foods high in saturated fats and include more foods with healthy, unsaturated fats, such as olive oil, nuts and nut butters, dairy, and cold-water fish like salmon.

Get STRONGER, Get FASTER!

Your thoughts?

Low-Carb or Low-Fat?

3 Oct

low-carb-vs-low-fat[1]A new study from Tulane University in New Orleans corroborates that a low-carbohydrate diet is better for losing weight and may also be better for lowering the risk of heart disease than a low-fat diet.

In this article from Newsmax Health, study authors found that “those in the low-carbohydrate group had lower levels of fat circulating in their blood and had lower scores on a measure often used to predict the risk of a heart attack or stroke within the next 10 years.”

Please see related blog posts, Fat is not the Enemy and Eating Fat Won’t Make You Fat.

Above all, remember that moderation — portion control — is the key.

Get STRONGER, Get FASTER!

Your thoughts?

Fat is not the Enemy

25 Aug

3-FiveGuys_burgerandfries-FiveGuys[1]A few decades ago, “low-fat” and “fat-free” were all the rage.  The “experts” decided that dietary fat reduction would reduce obesity and heart disease.  Even the American Heart Association got behind this initiative.

Ironically, obesity rates and heart disease prevalence did not improve with a low-fat diet and, in fact, got worse.  That’s because eating fat doesn’t make us fat, but carbs and sugars do.  And, unfortunately, words like “low-fat” and “fat-free” often translate to “loaded with sugar.”

Additionally, our “super-size” mentality doesn’t help (nor does a sedentary lifestyle).  Portion control (or lack thereof) — overeating — remains a significant challenge in our country.

I’m not suggesting that we should increase our fat consumption, especially people who have health risks like high cholesterol, but certainly awareness and education are warranted.

Here’s an article — 5 Reasons why you need more fat in your diet — that provides some perspective.  Ultimately, fats and carbs have a different effect on the body and its propensity to store fat, and eating fat won’t necessarily make us fat; all fats (saturated, unsaturated) are not created equal; and moderation is still the key.

Get STRONGER, Get FASTER!

Your thoughts?

Eating Fat Won’t Make You Fat

4 Feb

low-fat[1]About 25 years ago, the American Heart Association (and lots of other health and wellness organizations) offered dietary guidelines highlighting a low-fat diet, in hopes of reducing our country’s alarming incidence of obesity and, ultimately, cardiovascular disease.  Turns out they had it wrong, as virtually all the follow-up research has failed to demonstrate a definitive link between dietary fat and obesity.  In fact, during that time the U.S. obesity rate has doubled and, among children it has tripled!  Eating fat won’t make you fat, any more than eating money will make you rich.

The reality is, calories make you fat and most “low-fat” or “fat-free” foods actually have just as many calories as their full-fat versions, because of added sugar, chemicals, and low-quality (processed, refined) carbohydrates.  Although the concept has been very well marketed, “low-fat” and “fat-free” are often code for “loaded with sugar.”

The way our bodies work makes it much easier to store dietary carbohydrates as fat than either the protein or fat we eat.  When you consume carbs, they are quickly converted to glucose (our body’s main energy source).  The body provides the brain and muscles with the glucose they need, and stores the rest as fat for your long-term energy needs.  Strength training can increase your body’s muscle demand for glucose, thus reducing your body’s potential to store these calories as fat.  Additionally, research has shown the metabolic effect of resistance exercise to persist in your muscles for up to 48 hours, post-workout.  However, if your caloric intake significantly exceeds your metabolic outgo — over time — you will get fat regardless of the source of your calories.

A University of Alabama at Birmingham study found that meals that limited carbohydrates to 43 percent of total calories were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates.  That means you’ll store less body fat and be less likely to eat more later.

Dietary fat is necessary for many bodily functions:

  • Fats are needed for cognitive function (the brain is 60 percent fat).
  • Fats protect and insulate nerves.
  • Fats keep the heart beating in a normal rhythm.
  • Fats keep the lungs from collapsing and cushion your internal organs.
  • Fats slow digestion.
  • Fats provide a source of (long-term) energy.
  • Fats help to satisfy the appetite for longer periods.
  • Fats enable the absorption of vitamins A,D, E, and K.

When thinking about dietary fat, limit consumption of foods high in saturated fats and include more foods with healthy, unsaturated fats, such as olive oil, nuts and nut butters, dairy, and cold-water fish like salmon.

Get STRONGER, Get FASTER!

Your thoughts?

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