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Nutrition & Fitness Tips

The Truth About Low-Fat Diets

The Truth About Low-Fat Diets

There is all kinds of contradicting diet advice out there. Eat this. Don’t eat that. It can all be a confusing nightmare. Especially when all you want to do is take care of your body. And - of course - see great results from all your hard work at the gym.

You should be using the best muscle building supplements to help enhance your diet. Essential nutrients - like those in daily multivitamins - are critical to health. They help keep your body functioning properly. And they reduce the risk of injury and illness.

Supplements are important. But you need a base diet that is getting you the majority of your essential nutrients. If your everyday diet is poor, not even the best weight loss supplements will help you stay lean and strong.

For decades - and especially in the 1990’s - low fat diets were touted as the gold standard of health. Maybe you have followed a low fat diet or know someone who does.

Is it really the best diet for building lean muscle? Or is there a better way? Get the truth about low-fat diets so you can make smart decisions about your health and nutrition.

Why Low-Fat Diets Gained Popularity

Obesity has become an epidemic in the United States and many other developed countries. As this problem gained public attention, experts started to look for ways to fight obesity. One of the most popular was the low-fat diet. 

The thought was that a low-fat diet would help people lose weight. It was recommended as a way to prevent heart disease and other chronic illnesses as well. 

One of the clearest examples of this is the now-defunct USDA food pyramid of the 1990’s. It was confusing and flawed. And it made fats seem like an undesirable, extra food group that should be eaten as sparingly as possible.

Food Pyramid 1992

There are many critics of this design. As a result, it was revamped in 2005 and then totally scrapped in 2011.

The old pyramid “did not distinguish between healthy foods like brown rice or fish and less healthy foods like white rice or sausage.” Worse, “the design was tweaked in order to please agricultural and meat lobbies, to which the USDA is responsible.”

Investigating Low-Fat Diets

What does modern research show? There are countless studies into the field of nutrition. New studies analyze different diet techniques, meal plans, and superfoods. 

One critical piece of research was published in “The Lancet” in October 2015. It offered a “systematic review and meta-analysis” of different types of diets. Amongst them, of course, was the low-fat diet. How did it fair in scientific comparisons?

The research team looked at randomized controlled trials conducted on “the effectiveness of low-fat diets for long-term weight loss.” They compared 53 studies and found that “low-carbohydrate interventions led to significantly greater weight loss than did low-fat interventions.”

More shocking still, “in weight loss trials, higher-far weight loss interventions led to significantly greater weight loss than low-fat interventions” within most parameters. 

Fat Is Essential

Low-fat diets are no good if you want to stay strong and healthy. Your body needs fat for healthy functioning. So a healthy diet needs to contain both fats and carbs.

The goal is to limit your carbs so that you get enough energy without the cons. And to consume enough fat to give your body fuel and muscle building material.

Many of the high-fat animal foods in your diet are also high in protein. That’s great for men and women who want to build lean muscle and tone up. Without plenty of fat and protein, you won’t have the energy to support muscle growth and recovery.

Don’t get sucked into the hype of low-fat diets. Eat a balanced, healthy diet that includes the fats that are essential for your health.

For example, the omega-3 fatty acids in fish oil are critical to your long term health. Use the best muscle building supplements - including fish oil pills and daily multivitamins - to get strong and stay at optimal health. 

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