You are looking for an effective diet to lose weight …
… and you are interested in the low fat diet ?
I congratulate you for doing some research before you start, because you could have many surprises …
There are important things to understand about the fat free diet .
Things that many nutritionists do not tell you.
Naturally, we say that following a low fat diet, we will burn fat quickly, and therefore lose weight .
Sounds logical, right?
To lose fat, reduce fat!
Seen like that, it seems quite logical.
Except that it’s not so simple .
After reading the following, you will have all the elements in hand to make your decision.
You will also be entitled to a brief recap of fats to include in your diet.
If it’s not nice that 😉
How were fat-free diets born?
The first fat-free diets were designed to improve the performance of athletes.
These are not diets that have been designed for weight loss .
Weight loss is only a side effect of these diets.
The low fat diet has also been used to achieve certain specific medical goals (abnormally high level of cholesterol, abnormal resistance to insulin, abnormally high blood pressure, etc …)
But NEVER these diets have basically been designed to lose weight .
Weight loss was only a side effect.
And what we do not tell you is that if these diets help you lose weight, the pounds they help you lose come mainly from your muscles, not your fat cells …
Most of what you lose with this type of diet is water stored in your body, carbohydrates and muscles, but NOT fat.
The only fats that this diet will help you burn are the fats that you ingest, not the ones that are already present in your fat cells and that you want to get rid of (the fat mass).
You can read a lot of exciting things in magazines and newspapers:
“Research has shown that people on a low-fat diet eat as much as they want while losing weight. “
So people automatically say:
“Research has shown … It must be true then! “
And they start trying a fat-free diet, thinking back to their failed attempts and past restrictions on food, but motivated by the thought of eating as much as they want …
So they tell themselves that this time they will succeed and do everything possible to achieve their ends, even if it means completely eliminating calories from fat.
Unseasoned salads, pastries 0% fat, pretzel / potatoes / popcorn – without butter, without salt … and without taste.
We then discover the existence of fat-free sauces, sweets and confectionery without fat, cookies without fat, chips without fat, and so on …
And when, a week after starting to follow this diet, we say it’s time to measure our progress by visiting our new friend – the balance of the bathroom – the suspense is at its peak …
We took a good kilo .
” What is happening ? “
” It’s not funny ! “
“I do not understand, science has proven that I can eat as much as I want while losing weight if I minimize calories from fat. I do not understand… “
Did you know that today we consume far less fat than 30 years ago?
Yet, the number of obese and overweight people is steadily increasing .
It shows that there must be an error in these studies.
Or when their results are misinterpreted.
When we look a little closer, we notice that most of these studies were done ad libitum .
To put it simply, it means that participants and researchers were too lazy to count calories .
For the few studies for which they bothered to count the calories they consumed, they noticed that the only people who lost weight were those who had limited their caloric intake to less than their daily caloric needs .
To maintain their weight loss, they suffered the same fate as those who start by limiting their calorie intake: a diet that never ends …
The shocking benefits of the “You can eat anything you want” style were born of a misunderstanding of the reporters, not of the diet itself.
As you will understand, the reality is:
Diets low in fat require calorie restriction to actually help lose weight.
But this is not the only sacrifice you will have to make if you opt for a fat-free diet.
You will also sacrifice your muscles .
Of all the general public diets, none destroys the muscles more than the low-fat diet.
Hold on tight:
At the end of the first year of the diet, only 20% of the lost weight comes from the body fat.
In other words, out of 20 pounds lost, only 4 kilos are fat.
The remaining 16 kilos are muscles.
Removing fat from your diet exacerbates the worst aspect of caloric restriction.
Did you know that during a caloric restriction, you would lose much less muscle mass if you kept the fat in your diet?
Restricting fat has many other devastating effects ensuring you live a shorter life (and no more exciting unfortunately).
Did you know that the human body needs fat to survive, while carbohydrates are not essential?
Our body is not able to synthesize certain fats essential to our survival, fats that only our food can bring.
The solution ?
Smart and balanced nutrition:
Count 25-30% fat in your diet (25-30% of your calorie intake).
Forget the 10% recommended by those who advocate the low fat diet.
It would be devastating for your health.
Especially since a restriction in fat pushes us to compensate with other things (mostly with carbohydrates, which can make the diet difficult to tolerate, because too many carbohydrates give hunger by causing a peak of ghrelin 2-3h after eating them)
Favor the good fats:
As you can imagine, not all fats are equal .
There are some that are excellent for health (and even vital), and others are dangerous.
Let’s do a little recap of the different dietary fats:
• Saturated fats:
Saturated fats are found mostly in animal products such as butter, meat and cheese .
They are generally solid at room temperature.
Saturated fats are bad for your health (and especially for your line) if you consume them with carbohydrates.
As a rule, consume this type of fat in moderation .
• Monounsaturated fats:
Monounsaturated fats are the fats found in olive oil, rapeseed oil, almond oil, and many other vegetable oils .
Like all oils, these fats are liquid at room temperature.
Since these fats remain stable in high temperatures, they are excellent for frying and other types of cooking.
Despite the praise we have for them (for their ability to repair certain metabolic problems and help them lose weight), monounsaturated fats have a darker face:
They are very girlfriends with fat cells .
These are the fats that are stored most easily in fat cells .
And once stored, they leave with difficulty.
Excessive consumption of monounsaturated fats, especially with carbohydrates, can lead to a quick refilling of empty fat cells, thus accelerating fat gain.
Monounsaturated fats are good for your health, but are consumed in moderation .
• Poly unsaturated fats:
By far the healthiest fats .
As for monounsaturated fats, they can be found in vegetable oils such as almond oil, linseed oil, rapeseed oil, but also in cold water fish, in livestock and game, and even in the eggs .
Since polyunsaturated fats break in other types of fats when heated, do not use oils containing unsaturated fats (such as linseed oil) for high temperature cooking.
There are two types of poly unsaturated fats:
The omega 3 and the omega 6.
Most people consume a lot of omega 6, but not enough omega 3 .
In fact, on average we consume between 10 and 25 times more omega 6 than omega 3, while we should consume around 3 times more only.
The next time you do your shopping, think about it, to readjust the shot 😉
• The transformed fats:
These are the most dangerous fats for health .
Except some: the natural processed fats that are present in beef, safflower oil, and some exotic nuts and seeds.
On the other hand, when it comes to artificial processed fats, the health effects can be devastating .
There are artificial processed fats in margarine, cakes, cookies, pies, etc. (of industrial origin ).
Fat free diet: conclusion
The low-fat diet may seem effective according to some misinformed (or malicious) people, but it is not .
This diet will make you lose a lot of muscles, with a guaranteed yoyo effect. All while depriving you daily of your favorite foods.