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The low fat diet put to the test...

Researchers at Brigham and Women's Hospital and the Harvard School of Public Health have found that people following a moderate fat weight loss diet keep weight off for a longer period of time than people following a low fat diet.

Low fat diet

"Motivation and adherence are very hard to sustain in any weight loss programs, but the results from this study suggest that the tastier the food, the greater overall success of the diet plan — even if it does include moderate amounts of fat," says study author Kathy McManus.

A moderate fat diet allows for a greater variety of foods that are considered very appetizing compared with a strict, bland, low fat diet.

In the study of 101 overweight men and women, half were instructed to eat a low fat diet (20% calories from fat) and half to eat a moderate fat diet (35% calories from fat, mostly unsaturated from peanut butter, nuts, olive and canola oils).

All participants were given guidelines to eat a diet of approximately 1,200-1,500 calories that was low in saturated fat and cholesterol.

Those in the moderate fat group increased peanut butter consumption by almost a serving (2 tablespoons) per day, increased peanut consumption by a half a serving (1/2 ounce or a small handful) and tree nuts (almonds, cashews, hazelnuts, macadamias, pecans, pistachios and walnuts) by a half a serving over their baseline diets.

Other foods such as healthy oils (olive, peanut and canola) and avocados were added in small amounts. Surprisingly, those on the moderate fat diet increased their consumption of vegetables by one serving per day.

Fiber intake was also increased significantly, and the moderate fat group tended to eat more protein compared to their baseline diets. In contrast, the low fat group decreased their consumption of vegetables and fiber compared to baseline.

Only one in five study participants could stick to the low fat diet while more than half stuck to the moderate fat diet.

Both groups lost an average of 11 pounds in the first year. However the moderate fat group kept a significant amount of weight off for 18 months, whereas the low fat group did not.

The moderate fat group was followed for an additional year (2 1/2 years total) and still kept a significant amount of weight off.

"My patients loved this diet because they could include favorite foods if they carefully watched portion sizes," added McManus. They tossed nuts on their salad instead of croutons and used small amounts of full fat salad dressings.

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Reference
McManus, K., Antinoro, .L, & Sacks, F. (2001). A randomized controlled trial of a moderate-fat, low-energy diet compared with a low fat, low-energy diet for weight loss in overweight adults. International Journal of Obesity and Related Metabolic Disorders, 25, 1503-1511