Do Low-fat Diets Kill

 

Non Fat Diets: Can Low Fat Make You Fat?

Video taken from the channel: Sutter Health


 

Low-carb, low-fat diets and longevity

Video taken from the channel: Harvard T.H. Chan School of Public Health


 

“Low fat diets could kill you” | PURE Study or POOR Study?

Video taken from the channel: Mic the Vegan


 

Low Fat Diet Myths

Video taken from the channel: UW Health


 

Hunger with a low-carb vs low-fat diet

Video taken from the channel: Diet Doctor


 

Do Low Fat Diets Decrease Testosterone Levels?!

Video taken from the channel: VitruvianPhysique


 

Will a high carb diet kill you?

Video taken from the channel: Mark Freeman


Low-fat diets have been preached by nutritionists, personal trainers, and even members of the medical community as the key to weight loss and optimal health. But, new research indicates that eating a low-fat diet could increase your risk of death by up to 28%. Related

Low-fat diets could actually raise your risk of early death by a quarter, a major study has indicated. The Lancet looked at 135,000 adults and discovered that those who cut back on fats had far. L ow-fat diets could raise the risk of early death by almost one quarter, a major study has found. The Lancet study of 135,000 adults found those who cut back on fats had far shorter lives than.

(Our HFG menu plans average around 30 per cent energy from fat, but they do vary). A low-fat diet, at less than 20 per cent energy from fat, would be a lot lower than we’re used to. There is good evidence that consuming a low-fat diet will lead to weight-loss, if. Low-fat and low-carb diets are equally effective for weight loss in highly controlled situations. However, in free-living obese people, low-fat diets tend to be less effective than low-carb.

On the contrary, a very low-fat diet has been found to reduce risk of recurrence for certain types of breast cancer. Some researchers are conducting more clinical trials with cancer patients, looking at how diet affects patients, along with chemotherapy and radiation. A great way to do that is with the TLC diet, she says.

The diet caps the percentage of calories you take in from fat, and also places limits on sodium, dietary cholesterol, and total calories. Will low carb diets kill you? �� It seems an odd question, given the well-researched benefits weight loss, insulin sensitivity, brain health, and more of going keto. But the media loves a good story and low carb, “early death” headlines are sprouting up like weeds, and the issue needs settling.

That’s why we took a hard look at the research a tour of sound science, bad. “Low-fat” foods must have 3 grams of fat or less per serving. “Reduced-fat” foods must have at least 25% less fat than regular versions of those foods. “Light” foods must have either 1/3 fewer. Adopting a low fat diet can be a positive approach to healthful eating.

It is vital to keep eating beneficial fats, such as those from fish, avocado, and seeds.

List of related literature:

For example, the advisability of consuming a diet low in saturated fatty acids, total fat, and cholesterol is supported by strong evidence of potential benefit in reducing the risk of cardiovascular diseases as well as comparatively weaker evidence that low-fat diets decrease the risk of certain kinds of cancers.

“Diet and Health: Implications for Reducing Chronic Disease Risk” by National Research Council, Division on Earth and Life Studies, Commission on Life Sciences, Committee on Diet and Health
from Diet and Health: Implications for Reducing Chronic Disease Risk
by National Research Council, Division on Earth and Life Studies, et. al.
National Academies Press, 1989

Following a diet that is low in saturated and trans-fats and rich in fruit, vegetables, fish, and whole grains can also reduce the risk of heart attacks by as much as 80% (Haskell & Eisenberg, 2002; Rimm & Stampfer, 2005).

“Psychology and the Challenges of Life” by Jeffrey S. Nevid, Spencer A. Rathus
from Psychology and the Challenges of Life
by Jeffrey S. Nevid, Spencer A. Rathus
John Wiley & Sons, 2009

However, in obese subjects, when low glycemic carbohydrates are incorporated into a hypocaloric diet, there is a greater decrease in insulin resistance than can be accounted for by weight loss alone.

“Encyclopedia of Human Nutrition” by Benjamin Caballero, Lindsay Allen, Andrew Prentice
from Encyclopedia of Human Nutrition
by Benjamin Caballero, Lindsay Allen, Andrew Prentice
Elsevier Science, 2005

The vicious cycle to obesity is shown, in which chronic exposure to a diet low in protein and high in nonprotein energy (carbohydrates and fat) can drive overconsumption, metabolic disorders, and shortened life span unless excess ingested energy is dissipated (see chapter 10).

“The Nature of Nutrition: A Unifying Framework from Animal Adaptation to Human Obesity” by Stephen J. Simpson, David Raubenheimer
from The Nature of Nutrition: A Unifying Framework from Animal Adaptation to Human Obesity
by Stephen J. Simpson, David Raubenheimer
Princeton University Press, 2012

Despite the urge to treat patients who are failing to thrive due to mitochondrial disorders with a high-calorie diet, this should be avoided because it is not effective and results in the generation of toxic metabolites from the inability to metabolize food.

“Current Management in Child Neurology” by Bernard L. Maria
from Current Management in Child Neurology
by Bernard L. Maria
BC Decker, 2009

The weakness of this theory, however, is that obese and severely overweight individuals are already producing excess insulin; thus consuming a low-glycemic-index diet will not help them to achieve meaningful weight loss.

“New Dimensions In Women's Health” by Linda Alexander, Judith LaRosa, Helaine Bader, Susan Garfield
from New Dimensions In Women’s Health
by Linda Alexander, Judith LaRosa, et. al.
Jones & Bartlett Learning, 2009

● Decreasing fat intake to less than 30% of daily calories helps reduce cholesterol, decreases risk of heart disease, helps with weight loss, and reduces risk of diabetes.

“Mosby's Paramedic Textbook” by Mick J. Sanders, Kim D. McKenna, Lawrence M. Lewis, Gary Quick, Kim McKenna
from Mosby’s Paramedic Textbook
by Mick J. Sanders, Kim D. McKenna, et. al.
Elsevier/Mosby Jems, 2012

These compounds have been reported to improve glycemic control, delay oxidation damage, down-regulate inflammatory cytokines, and enhance anticoagulant activity in diabetic mice via their antioxidant activities, and induce adipose tissue cell death; therefore, they should be used for the treatment of obesity.

“Nuts and Seeds in Health and Disease Prevention” by Victor R. Preedy, Ronald Ross Watson
from Nuts and Seeds in Health and Disease Prevention
by Victor R. Preedy, Ronald Ross Watson
Elsevier Science, 2011

Characteristics of a cancer diet A. Low carbohydrate, high fat, additional omega-3 fatty acids, and arginine to help manage metabolic changes B. Tumor cells use carbohydrates for energy, so a food with limited carbohydrates may reduce tumor formation C. Cancer cachexia may be avoided by feeding a higher fat diet.

“Mosby's Comprehensive Review for Veterinary Technicians E-Book” by Monica M. Tighe, Marg Brown
from Mosby’s Comprehensive Review for Veterinary Technicians E-Book
by Monica M. Tighe, Marg Brown
Elsevier Health Sciences, 2019

Lowering daily carbohydrate intake may not directly reduce high cholesterol levels, but it is very helpful in producing weight loss in those who are overweight and obese.

“Ferri's Clinical Advisor 2020 E-Book: 5 Books in 1” by Fred F. Ferri
from Ferri’s Clinical Advisor 2020 E-Book: 5 Books in 1
by Fred F. Ferri
Elsevier Health Sciences, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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18 comments

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  • I’ve noticed when I cut out sugar and processed carbs (not rice, real bread or potatoes), and I eat meat and veggies I feel much, much better, physically and mentally.

  • Hey Mark. I would love to see a video on manifestation of physical symptoms of anxiety and ocd. I would often feel reverse mechanism of anxiety. I’d sense my heart beating quickly and then i’d get anxiety and ocd symptoms.

    Love your videos.

  • Hi Mark, 3800 calories daily you must need to do a lot of exercise/burning calories to avoid gaining weight. Any advice on how to calculate how many calories we need daily to maintain our weight. I know this depends on gender etc etc but just wondering did you have a view on it. I do agree that diet + exercise is crucial for anybody who suffers from OCD and is on the road to recovery.

  • In my opinion there is a mix of truth and misunderstanding in this video. Obviously this is a confusing topic and highly debated. Here is a great interview with a doctor and professor at UCSF who has spent his career doing research on cholesterol and heart disease and has work on committees with the American Heart Association on creating guidelines.
    https://www.foundmyfitness.com/episodes/ronald-krauss

  • My big thing tends to be: I ate this, now what must I do to distract, compensate, off set it, do I feel sick, will it make me feel sick, oh no, what if I get hungry before I can eat next and it is too many calories, what if it makes me feel too full, for way too longwhat should I do, let’s focus on that feeling and monitor it constantly, so I can’t do anything else productive until I am allowed to eat again..just in case. all day

    It is interesting to see when people have OCD that is around food, but not necessarily considered an eating disorder, and do wonder where the line blurs, or if it does, since it is very much just labels given. I have seen people with eating disorders have many different “reasons”/”themes” for doing that they do, and in my case, over the years those “reasons” change and morph, if nothing else just because my brain wants to keep doing the compulsions and reacting to fear. One thing I have read many times from doctors like Jeffrey M Schwartz and Ian Osbourne is that OCD is ego-dystonic, while EDs are usually typified as ego-systonic…I don’t think that is always(?) the case though.

    And when I saw you were doing Cross Fit, I did wonder for a second if you were going to at least start Paleo, lol. Though I am not sure what kind of mental health cavemen had…

  • i found this in my (still very pro-animal eating nutrition textbook) “Excess fat from our diet is packaged in chylomicrons and transported directly from the intestines to the adipose tissue. Because the fatty acids in our body fat come from the fatty acids we eat, what we eat affects the fatty acid composition of our adipose tissue; therefore, if you eat more saturated fat, there will be more saturated fat in your adipose tissue. Excess calories that are consumed as carbohydrate or protein can also be stored as fat, but less efficiently because the absorbed glucose and amino acids must first go to the liver, where they can be used to synthesize fatty acids, which are then assembled into triglycerides, packaged in VLDLs, and transported in the blood to adipose tissue”

  • The Week magazine just reported on a study showing that moderate consumption of full-fat dairy protected against mortality and cardiovascular disease. But this study, also called PURE, was just published Sept. 2018. Is this a different study from the one referred to in this video? It’s behind a pay wall, so I couldn’t see who funded it.
    https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31812-9/fulltext

  • Hi, love your videos! Can you do a video on the most recent / relevant research/studies on artificial sweeteners (how they affect blood glucose levels, insulin response?, do they contribute toward calories) as they are literally in so many of the foods we eat these days (protein bars, powders, “0” calorie drinks, etc.). Just seems there must be some downside of these or we just don’t know the long term effects of consuming so much of it?

  • Mark please Have your own tv show or something you need a bigger audience you don’t give reassurance through your videos you give advice which is a huge key in life!

  • 1.Cholesterin is needed to be breaken down for testosterone
    2.Carbohydrates block fat burning due to insulin
    3.Guess what fat contains

  • Ok, so 20-30% of daily calories from fat is a good range that you recommend.

    However, what percentage of that would you recommend be saturated fat? I.e. 50% sat? 25%?

  • So that basically means your testo levels caused by nutrition doesn’t matter at all.. it all just comes down to your macros in the end. I’m confused.. My macros are Kinobody macros 25 fat, 30 protein, rest is carbs. Studies show a lot of sugar ( carbohydrates ) is the main cause for low Testosteron. I eat a tone of carbs. I definitely got ripped with this strategy eating 50 grams of fat per day, hard training and a lot of protein. But still I feel that my testo is low in other scenarios if you know what I mean. I definitely felt more manly when I still was skinny fat.. which is weird.. So all your studies showed higher fat = more Testosteron why doesn’t that matter? Makes no sense to me… People freakin out about phytoestrogen in soy and a increase of 13 % doesn’t matter?… I definitely fell drawn to keto

  • Hi is this possible to take muscle building substance and grow muscles without taking protein i mean is muscle building substance alone grow muscles or you have to take protein along with it?

  • if volume = weight*reps*sets, theoretically. instead of curling 35s for 10 reps, if you curl 10 for 50 reps. with same rest times etc, would more hypertrophy be caused with the second method because volume is higher? or is there a certain percentage of 1 rep max at which hypertrophy training and maximum volume should be used

  • Hi Mic!
    Would you mind making a video on how a vegan diet should be eaten for different body types (e.g. ectomorph, mesomorph and endomorph). A lot of sources say that endomorphs (like me) should be eating lower carb and higher fat as we are partially intolerant to carbohydrates and high fructose fruits! I’m really confused as many vegans promote hclf and balanced vegan diets.
    Would be much appreciated,
    Thanks

  • What is you’re hyper sensitive to carbs?
    I’m feel super efficient and have great clarity and strength at
    carbs: 20-25%
    “Healthy fats”: 40-45%
    When I go higher on carbs I get crazy inflammation, in my joints.

  • Awesome video Mark, how do you feel about counting calories with an app, I like to use my fitnesspal so I can know where I’m at in the day to hit a surplus for the gym. Is this healthy or just another attempt to be certain? I also noticed from the ‘on the path’ excersie in the mind workout you put weighing yourself just off the path, isn’t that a good gauge of making sure you are gaining strength without beating too many calories? Ta!

  • First thanks for breaking studies down and especially being after the truth, data over dogma. How hard would it be for any nutritional researcher to do a proper study of let’s say 50 some people comparing a true ketogenic diet vs a low-fat diet? Every “low-carb” study is seemingly high-carb by ketogenic standards.

    I don’t expect those with vested interest in conventional nutrition to finance such a study because the results are either known/expected and are not favourable but surely there is one institution out there that could carry out such a rigorous study.