Low fat
The term low-fat ( Engl. : "Low fat") refers to a form of diet in which the fat content of food is limited. In the case of low-fat diets, this value is 10–30% of the total physiological calorific value absorbed from food .
theory
One gram of fat contains 38.9 kilo joules or 9.3 kilo calories . Carbohydrates and proteins , on the other hand, only contain around 17.2 kJ (4.1 kcal) per gram. This means that the energy supply can be reduced with the same amount of food by replacing fat with carbohydrates or proteins . The energy supply is the main factor influencing body weight.
The high fat consumption is usually blamed for the increase in obesity ( overweight ) in industrialized countries, which is why many diets recommended by doctors contain a reduced fat content. The German Nutrition Society recommends consuming a maximum of 60 to 70 grams of fat per day. According to studies, the German population consumes an average of more than 100 grams of fat every day.
As with all other diets (with the exception of LCHF and ketogenic diets), it is crucial for weight reduction to achieve a negative energy balance over a longer period of time, i.e. to absorb less energy than is consumed.
A study by the Department of Medicine at George Washington University showed that a vegan low-fat diet was superior to a conventional reduction diet (according to the recommendations of the American Diabetes Association ), although a low-fat diet is not necessarily vegan must be to lead to success. The low-fat group lost an average of 6.5 kg, whereas the conventional group only lost 3.1 kg. This also showed a greater health benefit in the low-fat group in reducing the harmful LDL cholesterol and a positive effect on glycemic control and the lipid profile of type 2 diabetes mellitus patients.
Studies
It applies to all dietary measures that not every one is suitable in every case. When used initially, a diet with reduced carbohydrates achieved better results than low-fat diets in some studies, but for which there are significantly better data for successful long-term weight stabilization over years. In combination with increased physical activity and a higher protein content, low-fat diets seem to be the more promising long-term dietary strategy for many.
However, a 2008 meta-analysis in the journal Obesity Reviews indicated greater effectiveness of low-carbohydrate versus low-fat diets, as did a comparative study in 2008.
Health aspects
A US meta-analysis from 2010 showed that a reduction in saturated fatty acids in food has no positive effect on the blood vessel system and therefore does not reduce the likelihood of heart disease and cerebral infarction.
On the other hand, some LowFat studies show clear health benefits such as reducing LDL cholesterol, reducing triglycerides, reducing chronic inflammation, reducing insulin levels by 46%, relieving metabolic syndrome in adults and children, reducing High blood pressure and diabetes control, allowing 74% of participants to stop taking oral diabetes medication.
Special forms
The following three diets are High Carb Low Fat (HCLF) diets:
- Pritikin diet
- John McDougall Diet
- Caldwell Esselstyn Diet
Individual evidence
- ↑ A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes . In: Diabetes Care . No. 8, August 29, 2006, pp. 1777-83. PMID 16873779 .
- ↑ Low-fat or low-carb diets for weight loss and weight stabilization. ( Memento of the original from December 4, 2010 in the Internet Archive ) Info: The archive link was inserted automatically and has not yet been checked. Please check the original and archive link according to the instructions and then remove this notice. In: Obesity - causes, secondary diseases, therapy. ISSN 1865-1739 (Volume 3): Issue 4 2009 pp. 179-183.
- ↑ M. Hession, C. Rolland, U. Kulkarni, A. Wise, J. Broom: Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat / low-calorie diets in the management of obesity and its comorbidities . In: Obes Rev . 10, No. 1, August 2008, pp. 36-50. doi : 10.1111 / j.1467-789X.2008.00518.x . PMID 18700873 . "There was a higher attrition rate in the low-fat compared with the low-carbohydrate groups suggesting a patient preference for a low-carbohydrate / high-protein approach as opposed to the Public Health preference of a low-fat / high-carbohydrate diet . Evidence from this systematic review demonstrates that low-carbohydrate / high-protein diets are more effective at 6 months and are as effective, if not more, as low-fat diets in reducing weight and cardiovascular disease risk up to 1 year. "
- ^ I. Shai, et al .: Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet . In: The New England Journal of Medicine . 359, No. 3, July 17, 2008, pp. 229-241. doi : 10.1056 / NEJMoa0708681 . Retrieved February 28, 2011. "Conclusions: Mediterranean and low-carbohydrate diets may be effective alternatives to low-fat diets."
- ↑ Patty W. Siri-Tarino, Qi Sun, Frank B. Hu, Ronald M. Krauss: Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease Archived from the original on October 18, 2010. Info: The archive link was used automatically and not yet checked. Please check the original and archive link according to the instructions and then remove this notice. In: Am J Clin Nutr . January 13, 2010. doi : 10.3945 / ajcn.2009.27725 . Retrieved on March 4, 2011. "A meta-analysis [...], showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD. [...] "
- ^ Pritikin Center: Scientifically Proven Results. Retrieved March 6, 2013 (English): "More than 100 studies in prestigious medical journals like the New England Journal of Medicine and Circulation have documented the Pritikin Program's extraordinary success in helping thousands worldwide. Discover what the Pritikin Program can do for you. [...] "
