Low Fat Diet as a Way Of Slimming, the Pros and Cons - Literature review Example

LOW FAT DIET AS A WAY OF SLIMMING, THE PROS AND CONS A thesis presented by To [department [institute LOW FAT DIET AS A WAY OF SLIMMING, THE PROS AND CONS INTRODUCTION: With the increase in the media perception of perfection in human form and structure, there is increased awareness and need among the populations to improve their looks and appearances. What changes does this have on the psyche of the people is an altogether different topic of debate. However, popular demand and interest has led to much research about the various slimming diets. There are scores of cosmetic and beauty magazines and websites which help people, especially women gain awareness about various dietary regimes. What they do not document properly, is how will they affect the body, and who is the right candidate for a particular diet plan. LITERATURE REVIEW: Human body requires certain essential substances in order to grow and maintain itself. Lack of any of these factors can lead to deficiencies, while excess can cause harm to the body as well. More than dieting is the understanding needed about what substances to use more in the daily diet and which to avoid. Among such dietary innovations is the non fat or the low fat diets. Low fat diets have been one of the most common and oldest dietary regimes recommended by physicians. Obesity is the current epidemic globally that is affecting many health outcomes in individuals. Obese population is increasing due to increased use of refined foods, decreased activity and the sedentary life styles. Patients who are obese have a higher risk of developing heart problems, blood pressures, and diabetes, to name a few. Overeating along with inactivity is a very detrimental combination that can lead to many health complications. With the high availability of fast foods or junk foods, the consumption of fats in the body is many times higher than required. (Prentice, 2001, pp234, 236 and 239) Obesity is now not only a concern in adults, but in children as well. Today’s children are exposed to high levels of junk food and refined sugars. Nowadays children do not take as active part in sports than did before, and this is increasing obesity and weight gain tendencies in them. There are many researches that support the “diet-heart” theory, that is the diet and the amount of fat intake directly affects the prognosis of the heart. The blood cholesterol levels are some of the primary tests to identify at risk patients. Such studies have reported that modified diets that decrease fat intake decrease the risk of heart conditions by 16%. The initial levels of cardiovascular risks are reduced considerably after low fat diets, and these are visible through lowered blood cholesterol levels in the patients. It is claimed that a 20% reduction of fat intake can reduce mortality rates of cardiac events by 25%. (Hooper et al, 2001, pp 757, 759 and 762) The level of reduction of fat in the body through low fat diet has been variable according to the length of the dietary plan. For example, low fat diets can reduce the LDL concentrations by up to 10% if carried out from 6 weeks to 3 months respectively. Other changes in the 6 week diets have shown a 7% decrease in HDL cholesterol, and 14% increase in triglycerides. (Guigliano and Esposito, 2006, np) There were different results in the 12 week trials of low fat regimes. Such diets showed no change the HDLs and a 12% decrease in the triglyceride levels. This difference in the results has been mainly attributed to the consistant weight of the participants in the 6 week trials, versus the reduction in the body mass index in the 12 week one. Such studies bring to question the role of the diet heart lipid theory, and the new role of other factors in the lipid profile of a person. These include blood pressure, endothelial function, vascular information, insulin sensitivity and oxidative stress etc. (Guigliano and Esposito, 2006, np) Perhaps the biggest problem in the low fat diet is that a person who starts it, reduces all of his fat consumption. Not all lipids and fats are detrimental to health, a fact that is less publicized. The reduction of the saturated fat intake is the prime objective rather than total fat intake reduction. Olive oil for example is a good source of “healthy” oils that reduce the incidences of death rates through coronary complications. These findings have been extensively studied by the dietary habits of different regions. For examples, Eskimos are prevented from coronary diseases, due to intake of n-3 fatty acids from fish and seal. The conclusion therefore is that the intake of the right fat is required and is even essential for the total body expenditure of energy. (Connor, 1997, pp 565) Low fat diets are thought to reduce postprandial lipemia, which is not possible with the use of a high fat diet. Even carbohydrate reducing diets have the potential to cause lipemia. This is supported by the use of low fat diets with the use of plant foods, which help in decreasing overall lipid levels in the body. (Connor, 1997, pp 566) A growing body of literature is increasing support for low fat diets in diabetes sugar control. This is in extension of the researches aiming lifestyle interventions in improving glycemic levels. The studies show that a low fat ad libitium diets in long term help in sustained control of the glucose levels.(Mayer-Davis, 2001, pp 613) The findings are very helpful, for this means that no extensive measures are required, and the only need is for physicians to properly educate their patients. Reducing fat intake can help in reducing weight in diabetic patients, a goal that is very hard to achieve in such cases. Low fat diets can also be used in the prevention of diabetes and other coronary or heart related complications. There are many reports that claim that the risk of developing diabetes is 75% higher in obese patients than in non obese patients. This means that a high number of population is at risk of developing diabetes due to obesity.(Mayer-Davis, 2001, 614) Very low fat diets are defined as “one which is less than or equal to 15% of total calories derived from fat”.(Lichenstein and Horn, 1998, pp 935) These fat calories are distributed equally among saturated, monosaturated and poly unsaturated fatty acids. The 15% must be derived from protein, while more than 70% are derived from carbohydrates. (Lichenstein and Horn, 1998, pp 936) A low fat diet must be used in correlation with exercising and self monitoring. Researches have shown that this proper method can result in a weight loss 18- 20 lb. the downside is that the participants retain “only 60% of the initial weight loss 1 year after treatment” (Franz, 2001, pp 106) Other researches have shown that the weight loss is ultimately regained by such patients. Only those who are successful in keeping off weight, do so by spending an average of 2,800 kcal per week and eating less than 1400-1500 kcal. (Franz, 2001, pp 107) Another set of researches claims the efficacy of soluble fibers in lowering blood lipid levels. With low fat diets, an addition of use of soluble fibers can help in further reducing blood lipid levels. Researches have shown very positive and sustained results in the overall lipid reduction alongwith the use of low fat diets. This is another method whereby good control of lipid can be maintained in obese, diabetic, hypertensive or hyperlipidemic patients. (Jenkins et al, 1993, pp 24) While a low fat diet has been actively promoted by the physicians, its consequences have only just begun to surface. American Heart Association claims that a diet plan should contain a low fat diet of 55% of calories from carbohydrate sources, 30% from fat and 15% from protein. (Parikh et al, 2005, pp 1379)While the intake of fat may have been reduced, the intake of carbohydrate has become unrestricted. Carbohydrates are also a very important contributor in obesity and the complications of developing diabetes. Each new diet that has been offered in the market is claimed to put strain on the cardiovascular system. Improvements in diet are essential, if proper weight reduction and reduced cardiovascular complications are expected. While low fat diets may be a popular choice, certain diets aim to reduce the intake of refined carbohydrates from the diet. These include the Atkin’s diet, which aims to reduce the carbohydrate intake and gradually increase it to normal levels. Two studies have shown better weight reduction results from carbohydrate diets than from low fat ones. However, more research is needed before coming to final conclusion.(Parikh et al, 2005, pp 1381) But diets like the Atkin’s diet has shown an increase in the cholesterol levels despite a weight reduction, pointing out that while low carbohydrate diets may show a good weight loss result, it does increase risks of increased lipid profile. (Anderson et al, 2000, pp 590) Studies now show that a low glycemic diet is in fact better than a low fat diet as it improves many of the markers for diabetes and cardiovascular diseases respectively.(Heubeck, 2005, pp 10) However, loss of body fat “is proportional to energy deficits and no specific distribution of carbohydrate, protein and fat has been significantly related to more rapid weight loss than other distributions”. (Anderson et al, 2000, pp 590) There are certain studies that claim that low fat diets may be “an obstacle to positively impacting children’s nutrition”. This was claimed in light of the fact that nutritional diet of children today is very compromised and improper education and awareness about the right nutrition for children is very much lacking. Diet has become a way to reduce weight among people, especially teenagers, and not about getting the right nutrition for the body. Again the lack of role models are very contributory to this situation, and good parental as well as academic influence is required to ensure that diets such as low fat are complemented with nutritional requirements of a body. Low fat diets in children are claimed to cause more harm than good. The results of such diets have shown no significant blood cholesterol level changes. Such diets in children are thought to contribute to lesser energy levels, and deficiencies in zinc, iron, magnesium, calcium, folic acid and vitamin B 12. In such cases therefore, it is important that fat diets should not be carried out in children or in adolescents, and if done so, should be done with proper physician and parental guidance. (McBean and Miller, 1999, pp 563, 564 and 566) The high protein low carbohydrate diets are claimed to be a good method to reduce weight in obese patients, especially those who are type II diabetic. The approach in this diet is to reduce the intake of carbohydrates, which are lower in calories and thereby reduce weight. The rationale behind this diet is that a high carbohydrate intake increases blood gluscose levels, which increases the level of insulin. Insulin is mainly responsible for storing excess carbohydrates in the form of fat. A high protein diet causes an increase in weight loss, decreased insulin levels and improved glycemia. High protein diets are also claimed to cause satiety in the patients, which causes them to eat lesser amounts of food. There are however, some who claim that the relation is reversed. It is essentially obesity which causes resistance to insulin in a patient. Also increased satiety through protein intake does not mean decreased calorie intake. Protein diets have shown to decrease energy levels, which is the reason for the rapid weight loss. This difference in the reduced amount of intake can be as high as 8,000 calories. In this regard, increased satiety is the main problem of decreased consumption and thereby decreased energy. These diets have a high level of saturated fat intake. Also, they can decrease the level of calcium in the body due to high protein intake. There is increased risk of deficiencies of vitamin A and E, folate, thiamine, Vitamin B6, calcium, magnesium, iron etc. Uric acid and LDL cholesterol levels have also been reported to increase. (Franz, 2001, pp 107) CONCLUSIONS: Various slimming and dietary regimes aim to juggle the three components of a diet in a human, namely protein, fat and carbohydrate. The dieticians try to control the various elevations in the body by decreasing any one of these types of intake. However, the problem not lies in the type of diet plan chosen, but rather the amount of calories consumed on a daily basis.(Franz, 2001, pp 109)This along side decreased exercise leads to obesity and obesity related complications. While low fat diet has been considered one of the oldest and most documented diets, it still retains its faults. Other diets such as Atkins, low fat and high protein diets etc. all cause certain strains and changes in the body. This is the main side effect of the diets, the strain on the body, and the decrease in the ability of the body to respond to such stresses. The need therefore, is to create awareness about the use of a proper diet schedule, by diet meaning intake of food. Reducing one particular type of energy source while increasing other is not the answer to reducing weight. By reducing caloric intake while focusing on maintaining good nutritional value, weight reduction can be achieved as well as maintained over long periods of time. REFERENCES James W Anderson, Elizabeth C Konz, David J A Jenkins, 2000. Health Advantages and Disadvantages of Weight Reducing Diets: A Computer Analysis and Critical Review. Journal of American College of Nutrition, Vol 19, No. 5, 578-590 William E Connor, 1997.Should a Low Fat High Carbohydrate Diet be Recommended for Everyone? The New England Journal of Medicine Vol. 337: 562-567 Marion J Franz, 2001. The Answer to Weight Loss is Easy- Doing It is Hard! Clinical Diabetes 19: 105—109. David Jenkins, Thomas Wolver, A Venketeshwer Rao, A Hegele, Steven J Mitchell, Thomas Ransom, Dana L Boctor, Peter J Spadafora, Alexandria L Jenkins, Christine Mehling, Lisa Katzman Relle, Phillip W Conelley, Jon A Story, Emily J Furumoto, Paul Corey and Peirre Wursh, 1993. Effect on Blood Lipids of Very High Intakes of Fiber in Diets Low on Saturated Fat and Cholesterol. New England Journal of Medicine Vol 329: 21-26. Alice H Lichtenstein and Linda Van Horn, 1998. Very Low Fat Diets. Journal of Circulation. 1998; 98; 935-939 Elizabeth J Mayer-Davis, 2001. Low Fat Diets for Diabetes Prevention. Diabetes Care 24: 613-614 Dario Guigliano and Katherine Esposito, 2006. Is the Whole-Diet Approach Better Than a Low-Fat Diet in Cardiovascular Risk Reduction? Letter to the Editor. American Journal of Clinical Nutrition, Vol. 83, No. 4, 921 Elizabeth Heubeck, 2005. Research Shows Benefit of Low-Glycemic-Load Diet Over Low-Fat Diet. DOC News Vol 2 No. 6 page 10. Lee Hooper,Julian P, T Higgins, Rudolph A Riemersma, Shah Ebrahim, Carolyn D Summerbell, Nigel T Capps, George Davey Smith, 2001 Dietary Fat Intake and Prevention of Cardiovascular Disease: Systemic Review. British Medical Journal 2001; 322: 757-763 Lois D McBean and Gregory D Miller, 1999. Enhancing the Nutrition of America’s Youth. Journal of American College of Nutrition Vol 18, no. 6, 563-571. Parin Parikh, Micheal C McDaniel, M Dominique Ashen, Joseph I Miller, Matthew Sorrentino, Vicki Chan, Roger S Blumenthal and Laurence S Sperling, 2005. Diets and Cardiovascular Disease. Journal of American College of Cardiology, 45: 1379-1387 Andrew M Prentice, 2001. Overeating: The Health Risks. Journal of Obesity Research 9;S234-S 238 Read More