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Do Low-Fat Diets Really Work?
A study published in the International Journal of Obesity in 2001 examined
whether low-fat diets work better than moderate-fat diets. It was entitled
"Are Low-Fat Diets the Best Way to Lose Weight?"
The study compared weight loss on a low-fat diet (20% of total calories )
vs a moderate-fat diet (35%) with
lots of fruits, vegetables and grains. Both groups ate the same amount of calories. The
moderate-fat group had MUCH better compliance (not nearly as many drop-outs) and averaged
9 lbs. LIGHTER at the end of the study. The low-fat group GAINED 6 lbs! There were
far fewer drop-outs there were in the 35% fat group. At
the end of the 18-month study, the participation rate among the 35% fat group was 54% vs 19.6% in the 20% fat group.
Here's a quote from the last two paragraphs of the study:
"Motivation and adherence are very hard to sustain in
weight loss programs or studies. Subjects in the moderate fat
group reported that the diet was more tasty than low-fat
regimens that they had tried, and this may have been the
cause of their increased group participation compared to the
low-fat group. Fat enhances the flavor of certain foods, and
may have contributed to the increase in vegetable intake in
the moderate-fat diet group. For example, many subjects
reported not liking fat-free and low-fat dressings, and they
were encouraged to use olive oil or other non-reduced-fat
salad dressings. We also recommended sauteŽeing or stirfrying
vegetables with a small amount of oil instead of
using a no-fat spray or steaming the vegetables. These preparation
and cooking techniques are similar to Mediterranean
diets, which were used as a model to develop the
moderate fat diet. In Greece, it is the custom to cook
vegetables in olive oil to enhance their flavor.33 The increase
in vegetables, peanuts and tree nuts improved the fiber
intake, which may have increased satiety, contributing to
control of caloric intake. Our subjects reported that they did
not feel like they were ‘dieting’ because many of the foods
and products they used daily were not traditional ‘diet foods’
(ie peanut butter, nut butters, mixed nuts). The focus was
controlling portion to assist in reducing overall calories.
They viewed the moderate-fat diet as a unique and more
enjoyable approach."
"Our results support the use of a diet moderate in fat for
weight loss in obese persons, as an alternative to a standard
low-fat diet to produce and maintain long-term weight loss
because of the increased palatability of the foods."
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