A low-fat diet is one that limits fats as well as saturated fats and cholesterol. Low-fat diets are meant to reduce diseases like heart disease and obesity, but have been shown to cause obesity. Reducing fat in the diet can make it easier to cut calories. Fat provides nine calories per gram while carbohydrates and proteins each provide four calories per gram, so choosing low-fat foods allows to eat foods with larger volumes for the same number of calories. The Institute of Medicine recommends limiting fat intake to 35% of total calories to help prevent obesity and to help control saturated fat intake.
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Evidence
The Vegan Low-Fat Diet has been shown to reduce weight and cholesterol levels. In an analysis that controls drug changes, a low-fat vegan diet appears to increase glycemia and lipid plasma over conventional diabetic diet recommendations.
Reducing total fat intake leads to a reduction in caloric intake, which results in weight loss or weight loss. The overall benefits are small but useful. With regards to a low-fat diet, body weight does not seem to differ from other diets that also reduce overall calories.
Low-fat diets have been promoted for the prevention of heart disease. Lowering fat intake from 35-40% of total calories to 15-20% of total calories has been shown to decrease total and LDL cholesterol by 10 to 20%; However, most of this decrease is due to a reduction in saturated fat intake. Saturated fat has been shown to increase total cholesterol and LDL in a large number of studies and has also been correlated with a higher risk of heart disease.
A 2013 meta-analysis of randomized controlled trials of low- and high-fat diets showed a low-fat diet lowering total cholesterol and LDL, but this decrease was not found when considering only low-calorie diets. It also showed increased HDL and decreased triglycerides in a high-fat diet. Furthermore, lower total cholesterol was associated with a lower intake of saturated fats and higher intake of polyunsaturated fats, an increase in HDL was associated with a high intake of monounsaturated fat and triglycerides associated with a high carbohydrate intake. A decrease in saturated fat intake is only marginally associated with a decrease in LDL cholesterol. Meta-analysis concluded that neither low fat nor low fat foods can be recommended.
According to the National Academies Press , a high-fat diet can contain "very high" saturated fats, even if saturated fats from animal products and tropical oils are avoided. This is because all fats contain some saturated fatty acids. For example, if a person chooses fat with only 20% saturated fatty acids, regulating fat intake in 35% of total calories means that 7% of calories will come from saturated fats. For this reason, the Institute of Medicine recommends consuming no more than 35% of calories from fat.
The effect of carbohydrates on body fat
Regardless of the impact of fat intake in plasma fat levels, the proportion of carbohydrates in the diet also has a strong influence on the levels of triglycerides and plasma cholesterol. While a gradual increase in the carbohydrate content of the diet prevents hypertriglyceridemia, a sudden increase has been shown to increase plasma triglycerides. In accordance with these observations, randomized trials comparing low-carbohydrate (& lt; 40 g/day) and low-fat diets (& lt; 30% of daily energy intake of total fats [& lt; 7% saturated fat]) disclose that low-carbohydrate diets are more effective at reducing fat mass, total HDL-cholesterol ratio, and triglyceride levels.
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References
External links
- The British Heart Foundation: Fats Explained Page
- Choice of NHS: Fat - facts
Source of the article : Wikipedia
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