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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
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