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admin | Weight Loss Fitness Program | 12.05.2013
At the time the low-fat dietary guidelines were conceived, people though that saturated fat was a significant cause of heart disease.
This is the reason the large health organizations moved away from meat, eggs and full-fat dairy products (high fat) and towards grains, legumes, fruits and vegetables (low fat, high carb). Of course, many things were changing in society at the time and this graph does not prove that the guidelines caused the obesity epidemic, just that it started at the same time the guidelines were published. However, I personally find it plausible that demonizing fat and giving refined carbs and sugar the green light may have had something to do with it. Because everyone thought that fat was the root of all evil, all kinds of low-fat junk foods flooded the market. These foods were loaded with refined carbs, sugar and HFCS, which actually are associated with heart disease, diabetes, obesity and all those diseases that the low-fat diet was meant to treat. Bottom Line: The low-fat guidelines were first published in the year 1977, around the exact same time the obesity epidemic started. Because the low-fat diet is backed by the government and all the major health organizations, research on it has received a lot of funding. A few massive studies have been conducted on this diet and I’d like to discuss three of them here. One group is placed on a low-fat diet, while the other group doesn’t change anything and serves as a control group.
The study subjects were 48,835 postmenopausal women, randomized to a low-fat group or a control group. If anyone were to benefit from a low-fat diet (if it actually worked), then it would be this group. These men were instructed to quit smoking, eat less saturated fat and cholesterol and increase their consumption of vegetable oils (a typical low-fat diet).


After a 7 year study period, there was literally no difference in the rate of heart attacks or death, despite the fact that more men in the low-fat group quit smoking.
The low-fat diet group did lose more weight and improved in some aspects like sleep apnea, mobility and quality of life, but there was no difference in heart disease risk between groups (10). A low-fat diet can apparently lead to weight loss in diabetic patients, but only if accompanied by exercise and severe calorie restriction. Bottom Line: Massive long-term studies show that low-fat diets generally do not reduce the risk of heart disease, cancer or other major lifestyle diseases. Despite low-fat diets being recommended by organizations like the American Heart Association, studies show that they can adversely affect risk factors for heart disease. The thing with low-fat diets is that they can actually change the LDL from the benign large LDL towards the harmful, artery-clogging small, dense LDL (16, 17, 18). Some studies also show that low-fat diets can reduce HDL (the good) cholesterol and raise blood triglycerides, another important risk factor (19, 20, 21).
Bottom Line: Low-Fat diets can adversely affect important risk factors for heart disease like LDL pattern, HDL and triglycerides.
For example, these diets emphasize reduced consumption of refined sugar, replacement of refined grains with whole grains and increased consumption of vegetables. The low-fat diet advocates reduction of saturated fat, which is harmless and may even improve the blood lipid profile (22, 23, 24). Another side effect of reducing fat intake is that people avoid animal foods like meat and eggs, which are protein rich and can induce satiety and help with weight loss. Perhaps the low-fat diet would actually be at least mildly effective if it didn’t tell people to reduce saturated fat and increase vegetable oils.
Bottom Line: The typical low-fat diet gets a few things right, such as a reduction in sugar.


It involves insulin resistance, elevated triglycerides, low HDL cholesterol, abdominal obesity and high blood pressure. It may be that obesity does not cause these other issues… because many obese people are metabolically healthy and many lean people have these problems (29). Low-carb diets cause more weight loss and improve all the major risk factors for disease much more than low-fat diets (30, 31, 32). One of the reason low-carb diets are so effective is that they reduce insulin resistance and they address the underlying problem instead of just the symptoms (33, 34). Even though low-carb diets aren’t any sort of magical solution to these problems, they are at the very least a whole lot better than the low-fat diet that is still pushed despite zero evidence of effectiveness. Many high quality research studies show that there is in fact no association between saturated fat and cardiovascular disease (1, 2, 3). A part of the study was a low-fat dietary intervention, aimed at reducing obesity, cardiovascular disease and cancer. The low-fat group was instructed to eat less fat and increase consumption of fruits, vegetables and whole grains.
If the particles are mostly large, then your heart disease risk is low (11, 12, 13, 14, 15).
But it also gets some important things wrong, such as replacing saturated fat with vegetable oils.



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