Nourishing Special Diets - Diabetes, Heart Health & More - Moderation in food intake

Home > Tags > #Moderation in food intake

How to Properly Follow a Low-Carb, Low-Fat Diet: Common Misconceptions

How to Properly Follow a Low-Carb, Low-Fat Diet: Common Misconceptions With the improvement of living standards, more people are paying attention to their dietary habits, opting for healthier choices based on their individual needs. Among the popular dietary trends, low-fat and low-carb diets have gained significant popularity. However, many individuals often misunderstand the basic concepts associated with these diets. Contrary to popular belief, a low-fat diet does not mean eliminating meat entirely. In a low-fat diet, the focus should be on avoiding high-fat foods such as butter, organ meats, and fried foods. When it comes to the effectiveness of fat reduction in a low-carb diet, short-term results tend to be better than a low-energy, high-carbohydrate, low-fat diet, although long-term effects are similar to the latter. Low-Fat Diet: More Than Just Avoiding Meat In clinical settings, many diseases necessitate a low-fat diet, and it is commonly known that meat products tend to have higher fat content. However, a low-fat diet does not imply abstaining from meat altogether. Experts clarify that a low-fat diet involves keeping dietary fat below 30% of the total daily calorie intake or consuming less than 50 grams of fat per day. The key is to reduce or avoid the intake of high-fat foods, such as butter, organ meats, fried foods, and pickled foods. Not all meats should be avoided in a low-fat diet; fatty meats, organ meats, poultry skin, fish roe, shrimp roe, and crab roe are discouraged. Fish, lean meats from poultry and livestock, especially certain deep-sea fish like salmon, tuna, mackerel, eel, yellow croaker, and hairtail, are recommended due to their lower fat content and the presence of beneficial unsaturated fatty acids that support cardiovascular health, maintain retinal health, and improve vision. It's crucial to recognize that fats in the body serve as a good energy source within cells, provide thermal insulation, and protect internal organs. Additionally, fats assist in the absorption of fat-soluble vitamins and participate in various metabolic activities in the body. To practice a healthy low-fat diet, experts suggest categorizing it into three levels in daily life: mildly restricted fat intake (total daily fat intake not exceeding 50 grams), moderately restricted fat intake (total daily fat intake not exceeding 40 grams), and severely restricted fat intake (total daily fat intake not exceeding 20 grams). Individuals are encouraged to consult clinical physicians and nutritionists to tailor appropriate recipes, cultivate healthy eating habits, and choose foods with lower fat content. Maintaining a balanced fat intake is crucial to meet the body's nutritional needs and provide adequate nutritional support. Low-Carb Diet: Controversial Effects on Weight and Cardiovascular Health Apart from low-fat diets, low-carb diets and carb-restricted diets have become desirable dietary choices for many. Some believe that these diets are effective for weight loss and are healthier compared to traditional calorie-restricted diets. A low-carb diet, specifically referring to a low-carbohydrate intake, involves strict limitations on the consumption of carbohydrates while increasing protein and fat intake. The concept was first introduced by Dr. Atkins in 1972 in "Dr. Atkins' Diet Revolution." The effectiveness of low-carb diets remains a subject of debate in the medical community. Supporters argue that a low-carb diet can moderately reduce body weight (around 10% on average) and lower blood cholesterol levels (around 5% on average), reducing the risk of heart disease to some extent. However, its long-term effectiveness remains uncertain, with studies indicating that only 1% of individuals can adhere to it for an extended period, averaging around 19 months. Critics argue that long-term adherence is challenging, and individuals on low-carb diets tend to compensate by consuming higher amounts of proteins and fats, contradicting prevailing health principles in medicine and nutrition. This diet may not be suitable for individuals with coronary heart disease, gout, or kidney disease. A recent consensus statement from the National Lipid Association, after a comprehensive review of existing evidence, suggested that low-carb diets do not offer advantages in weight reduction and cardiovascular health. The statement defines low-carb diets as those where 10% to 25% of total daily energy comes from carbohydrates, equivalent to consuming 50 to 130 grams of carbohydrates per day. Extremely low-carb diets, defined as having less than 10% of total energy from carbohydrates, or consuming less than 50 grams of carbohydrates per day, were also included. The consensus indicates that individuals following low-carb and extremely low-carb diets experience reduced appetite and hunger, potentially increasing energy expenditure, although the specific mechanisms are unclear and may be related to changes in catecholamines and thyroid hormone levels. The consensus concludes that, regarding weight reduction, short-term (≤6 months) results are superior to low-energy, high-carbohydrate, low-fat diets, but long-term (>6 months) effects are similar to the latter. Extremely low-carb diets are challenging to maintain and have poor compliance. The consensus emphasizes that moderation in food intake is the key to weight loss, and altering the proportions of carbohydrates, proteins, and fats does not have a significant impact. Experts stress that the primary purpose of food intake is to convert chemical energy into heat and mechanical energy, maintaining energy conservation, and providing structural molecules to renew cells and catalyze reactions. A balanced diet is crucial for achieving these goals. Excessive high-energy molecules can lead to fat tissue accumulation and obesity, while a lack of essential fatty acids, essential amino acids, and various vitamins can cause metabolic and endocrine disorders. Both low-carb and low-fat diets serve as compromise solutions to control excessive appetite. Balancing food intake, increasing food variety, and incorporating physical activity are shortcuts to maintaining health. As the saying goes, "control what you eat and get moving" is the correct lifestyle. Further Reading "Sugar-Coated Bombs" on the Low-Carb, Low-Fat Diet Journey In daily life, some foods that appear high in fat do not meet high-fat standards, and vice versa. For example, nuts can be considered "sugar-coated bombs" on the low-fat diet journey. Nuts are rich in protein, unsaturated fatty acids, vitamin E, B vitamins, calcium, iron, and more, and moderate intake can be beneficial to health. However, their fat content is relatively high, ranging from about 40% to 70%. Experts recommend consuming nuts in moderation, keeping the daily intake below 10 grams. Additionally, individuals should be cautious of "hidden fats" in certain foods, such as ice cream, cream cakes, snacks, fried foods, processed meats like sausages, cured meats, and canned meats. When purchasing these foods, people often overlook their high-fat content. Compared to carbohydrates and proteins, fats provide higher energy. For instance, 100 grams of potatoes, when boiled, provide only 70 kilocalories, but when made into French fries, the energy increases to 150.1 kilocalories, more than doubling. Furthermore, the frying process can generate many harmful substances, some of which may be carcinogenic. "Although full-fat milk is considered to have a relatively high fat content, it is rich in aromatic substances. Consuming full-fat milk is not problematic for adults," experts say. Generally, foods with a fat content exceeding 20% are considered high-fat foods. The fat content in whole milk is usually 3.0 to 3.5 grams per 100 grams, not qualifying it as high-fat food. For most adults with normal weight and blood lipids, drinking half a pound to a pound of whole milk per day is beneficial. For those who are overweight or obese but have normal blood lipids, drinking half a pound of whole milk per day is fine as long as blood lipids are within the normal range. For overweight or obese individuals or those with significant blood lipid disorders, especially those with atherosclerosis, it is advisable to drink skim milk. For elderly people who need to control calorie intake to prevent obesity or lipid abnormalities, or those with weak digestion, a moderate amount of low-fat milk can be chosen.