A substantial decline in the percentage of fat consumption during the last two decades has corresponded with a massive increase in obesity

This post includes a summary of a paper published in Obesity Reviews 2002 May;3(2):59-68 and a recipe for chicken fajitas.

Study title and author:
Dietary fat plays a major role in obesity: no.
Willett WC.
Departments of Epidemiology and Nutrition, Harvard School of Public Health, 665 Huntington Avenue, Boston, MA 02115, USA. WWillett@hsph.harvard.edu

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12120421

Books:

Does decreasing fat intake lead to a reduction in weight? In an analysis of short-term trials, it was estimated that a decrease in 10% of energy from fat would reduce weight by 16g a day, which would correspond to a 9-kg weight loss by 18 months.

However, compensatory mechanisms appear to operate because in trials lasting one year or longer, fat consumption within the range of 18-40% of energy has consistently had little, if any, effect on body fatness.

Moreover, within the United States, a substantial decline in the percentage of energy from fat during the last two decades has corresponded with a massive increase in obesity, and similar trends are occurring in other affluent countries.

Diets high in fat do not account for the high prevalence of excess body fat in Western countries; reductions in the percentage of energy from fat will have no important benefits and could further exacerbate this problem.

Willett concludes: The emphasis on total fat reduction has been a serious distraction in efforts to control obesity and improve health in general.

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Recipe of the day

Chicken Fajitas

Ingredients:

•3 lbs chicken breast, cut in thin strips;

Food Mall: Chicken Breasts

•3 bell peppers;

•3 onions, sliced;
•2 tbsp oregano, chili powder, cumin and coriander;
•6 chopped garlic cloves;
•Juice of 5 lemons;
•4 tbsp cooking fat (coconut oil, tallow or ghee are excellent here);
•Butter lettuce to serve;
•You choice of toppings: diced tomatoes, fermented pickles, sauerkraut, sliced avocados, salsa, guacamole, mayonnaise and/or salsa verde;

Preparation:
1.Combine the chicken, bell peppers, onions, spices, garlic and lemon juice in a bowl and mix well;

2.If preparing ahead of time, let marinate in the refrigerator for about 4 hours.

3.When ready to cook, heat a large skillet on medium heat and cook the whole preparation with the cooking fat until the chicken is cooked through and the onion and bell pepper are soft.

4.Put the hot chicken preparation in a large bowl and let the people prepare their own fajitas on top of lettuce leaves with their favorite toppings.

Chicken Fajitas

Low fat diets have led to a 31% increase in obesity

This post includes a synopsis of a study published in The American Journal of Medicine Volume 102, Issue 3, March 1997, Pages 259-264 and a recipe for herby crown roast lamb with seasonal spring vegetables in a mint butter.

Study title and authors:
Divergent trends in obesity and fat intake patterns: The american paradox
MDAdrian F. Heinia, b and MD, DrPHRoland L. Weinsiera, b,
aFrom the Clinic of Internal Medicine, Inselspital, University of Berne, Berne, Switzerland
bFrom the Department of Nutrition Sciences, University of Alabama at Birmingham, Birmingham, Alabama USA

This study can be accessed at: http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6TDC-443YKV0-7&_user=10&_coverDate=03%2F31%2F1997&_rdoc=7&_fmt=high&_orig=browse&_origin=browse&_zone=rslt_list_item&_srch=doc-info(%23toc%235195%231997%23998979996%23266573%23FLP%23display%23Volume)&_cdi=5195&_sort=d&_docanchor=&_ct=22&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=cae7797ba43d10b96d559a2149b423b3&searchtype=a

The purpose of the study was to compare recent changes in diet and physical activity with trends in body weight and obesity.

Books:

The study found:

(a) In the adult US population the prevalence of overweight rose from 25.4% from 1976 to 1980 to 33.3% from 1988 to 1991, a 31% increase.
(b) During the same period, average fat intake, adjusted for total calories, dropped from 41.0% to 36.6%, an 11% decrease.
(c) Average total daily calorie intake also tended to decrease, from 1,854 kcal to 1,785 kcal (−4%). Men and women had similar trends.
(d) There was a dramatic rise in the percentage of the US population consuming low-calorie products, from 19% of the population in 1978 to 76% in 1991.
(e) From 1986 to 1991 the prevalence of sedentary lifestyle represented almost 60% of the US population, with no change over time.

To conclude: The US population now eat less fat and less calories: They now eat more low-calorie products and have the same amount of exercise and there has been a 31% increase in obesity.
 
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Recipe of the day

Herby Crown Roast Lamb with Seasonal Spring Vegetables in a Mint Butter

Ingredients:

1 lean leg lamb or crown roast joint

Food Mall: Leg of Lamb

Salt and freshly milled black pepper

Large handful freshly chopped mint, parsley, thyme and rosemary

For the vegetables:

Selection of seasonal spring vegetables such as asparagus, peas, spring onions etc

25g/1oz butter, softened

15ml/1tbsp freshly chopped mint

Method:

1.Preheat the oven to Gas mark 4-5, 180-190°C, 350-375°F.

2.Weigh the joint and calculate the cooking time. Make several deep and wide slits into the joint between the bones, season and stuff with the herbs. Place onto a rack in a roasting tin and open roast in a preheated oven for the calculated cooking time. 10 minutes before the end of cooking remove the joint and brush with the mint jelly and return to the oven.

3.Lightly steam a selection of seasonal spring vegetables. Mix together the butter with the mint.Once the vegetables are cooked transfer to a hot serving dish and melt over the mint butter.

4.Serve the lamb with the minty spring vegetables.

 

Lower fat diets associated with higher obesity rates

Published at the University of Gothenberg

Nutrition and health in 4-year-olds in a Swedish well-educated urban community
Garemo, Malin Haglund

This paper can be accessed at: http://gupea.ub.gu.se/dspace/handle/2077/16984

Garemo found that a lower fat diet was associated with higher obesity rates.

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Beneficial effects of a high fat, low carbohydrate diet on fat reduction in type 2 diabetic patients with obesity

This post includes a summary of a study published in Diabetes research and clinical practice Volume 65, Issue 3, Pages 235-241 September 2004 and a recipe for poached salmon and spinach.

Study title and authors:
Beneficial effect of low carbohydrate in low calorie diets on visceral fat reduction in type 2 diabetic patients with obesity
Yoh Miyashitaa, Nobukiyo Koidea, Masaki Ohtsukaa, Hiroshi Ozakia, Yoshiaki Itoha, Tomokazu Oyamaa, Takako Uetakeb, Kiyoko Arigab, Kohji Shiraia
Center of Diabetes, Endocrine and Metabolism, Sakura Hospital, School of Medicine, Toho University, 564-1 Shimoshizu, Sakura-City, Chiba 285-0841, Japan

This study can be accessed at: http://www.diabetesresearchclinicalpractice.com/article/S0168-8227(04)00042-7/abstract

Books:

The aim of this 4 week study was to compare the effects of a low calorie, higher fat/low carbohydrate diet and a low calorie, low fat/high carbohydrate diet on insulin sensitivity, high density (HDL) cholesterol levels and fat loss in 22 obese type 2 diabetic subjects.

The 2 diets comprised of:
(i) 1000 calories per day, protein 25%: carbohydrate 40%: fat 35% (higher fat diet)
(ii) 1000 calories per day, protein 25%: carbohydrate 65%: fat 10% (high carbohydrate diet)

The study found:
(a) The higher fat diet improved insulin sensitivity more than the high carbohydrate diet.
(b) High density lipoprotein (HDL) cholesterol increased by 15% in the higher fat diet group but not in the high carbohydrate diet group.
(c) The higher fat group lost more weight than the higher carbohydrate group.

The results of the study suggest that a low calorie, higher fat/low carbohydrate diet might be more effective treatment for a reduction in fat, improved insulin sensitivity and increased in HDL Cholesterol (good cholesterol) levels than a low calorie, low fat/high carbohydrate diet in obese subjects with type 2 diabetes.

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Recipe of the day

Poached Salmon and Spinach

Ingredients:

Food Mall: Salmon

• 1 1/2 c water

• 1/2 white wine
• 2 cloves garlic, minced
• 2 scallions, sliced
• 2 salmon steaks (4-6 oz each)
• 1 c spinach
• 1 pinch nutmeg
• 1 dash chili powder, to taste

Instructions:
Boil the water, wine, garlic, and scallions in a skillet. Add the salmon and return to a boil. Reduce the heat, cover, and simmer until the fish flakes easily with a fork. Cook the spinach, drain, and stir in the nutmeg. Preheat the broiler. Place the fish on a pan coated with oil, top with the spinach and chili powder and broil.



The case for high fat/low carbohydrate diets in diabetes management

This post contains a summary of a paper published in Nutrition & Metabolism 2005, 2:16 and a recipe for salmon and garlic spinach.

Study title and authors:
The case for low carbohydrate diets in diabetes management

Surender K Arora and Samy I McFarlane

Division of Endocrinology, Diabetes and Hypertension, SUNY Downstate Medical Center, and Kings County Hospital Center, Brooklyn, NY 11203 NY 11203, USA

This paper can be accessed at:http://www.nutritionandmetabolism.com/content/2/1/16 
  
This paper reviewed the evidence of low fat/high carbohydrate diets and high fat/low carbohydrate diets in the management of diabetes.

The review found:
(a) Low fat/high carbohydrate diets raise blood glucose levels which increases the risk of heart disease, high blood pressure, obesity and diabetes.
(b) The current epidemic of obesity and diabetes over the last 30 years has coincided with a significant decline in fat consumption and an increase in carbohydrate consumption.
(c) Evidence from trials has shown that the high fat/low carbohydrate diet is more effective than the low fat/high carbohydrate diet in the treatment of diabetes.
E.g. High fat/ low carbohydrate diets:
(i) Result in more weight reduction.
(ii) Have a greater improvement in various cholesterol values.
(iii) Control blood pressure.
(iv) Reduce triglycerides.
(v) Increase high density lipoprotein (HDL) cholesterol levels.#
(d) Scientific evidence has shown the traditional low fat/high carbohydrate diet treatment for diabetes has an ambiguous record at best.
(e) The objections to a high fat/low carbohydrate diet have very little scientific basis.

The findings of the paper are that some form of high fat/low carbohydrate diet is a viable option for patients with diabetes.

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Recipe of the day

Salmon and Garlic Spinach

Ingredients:

Food Mall: Salmon Fillets

◦3T + 2T fat

◦2 salmon fillets
◦S&P
◦1/2 lb. fresh spinach
◦3-5 gloves garlic, finely chopped

Method:
In a saute pan over medium high heat, melt about 3 T fat. Pat the salmon dry with a paper towel and sprinkle with S&P. Place the wing in the pan and saute for about 7 minutes, flip once you see a little bit of color and saute on the other side. You shouldn’t see any pink or redness, if you do, cook it longer.

For the spinach, use the same saute pan and saute the garlic in about 2 T melted fat. Add the spinach all at once and let it sit for about 2-3 minutes. Then use some tongs or a spatula to turn it over so the fresh spinach gets wilted. This should take less than 10 minutes.

Salmon and Garlic Spinach



Low fat diets implicated in the rising epidemics of obesity, lipid abnormalities, type II diabetes, and metabolic syndromes

Published in the J Am Coll Cardiol, 2004; 43:731-733

The diet–heart hypothesis: a critique
Sylvan Lee Weinberg, MD, MACC*,*
* Dayton Heart Hospital, Dayton, Ohio, USA

The low-fat "diet–heart hypothesis" has been controversial for nearly 100 years. The low-fat–high-carbohydrate diet, promulgated vigorously by the National Cholesterol Education Program, National Institutes of Health, and American Heart Association since the Lipid Research Clinics-Primary Prevention Program in 1984, and earlier by the U.S. Department of Agriculture food pyramid, may well have played an unintended role in the current epidemics of obesity, lipid abnormalities, type II diabetes, and metabolic syndromes. This diet can no longer be defended by appeal to the authority of prestigious medical organizations or by rejecting clinical experience and a growing medical literature suggesting that the much-maligned low-carbohydrate–high-protein diet may have a salutary effect on the epidemics in question.

This paper can be accessed at: http://content.onlinejacc.org/cgi/content/abstract/43/5/731

Weinberg reports that the low-fat diet dogma may well have played an unintended role in the current epidemics of obesity, lipid abnormalities, type II diabetes, and metabolic syndromes.

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High fat/low carbohydrate diet decreases risk of heart disease

This post includes a summary of a study published in the The Journal of Clinical Endocrinology & Metabolism Vol. 89, No. 6 2717-2723 and a recipe for sun dried tomato chicken bake.

Study title and authors:

Comparison of a Low-Fat Diet to a Low-Carbohydrate Diet on Weight Loss, Body Composition, and Risk Factors for Diabetes and Cardiovascular Disease in Free-Living, Overweight Men and Women

Kelly A. Meckling, Caitriona O’Sullivan and Dayna Saari

Department of Human Biology and Nutritional Sciences, University of Guelph, Guelph, N1G 2W1 Ontario, Canada

This study can be accessed at: http://jcem.endojournals.org/cgi/content/abstract/89/6/2717

31 overweight and obese men and women (24 – 61 yearsr of age) were recruited into a 10 week trial to compare the effects of a low fat/high carbohydrate vs. a high fat/low carbohydrate diet on weight loss and other risk factors for diabetes and heart disease.  

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The diets consisted of:

(i) 61.9% carbohydrate, 19.5% protein, 17.8% fat (low fat/high carbohydrate diet)

(ii) 15.4% carbohydrate, 26.2% protein, 55.5% fat (high fat/ low carbohydrate dit)

Over the course of the trial:

The low fat diet consisted up to 2540 calories daily.

The low carb diet consisted up to 3195 calories daily.

The diabetes and heart disease risk factors were affected as following:

(a) Those on the high fat/low carbohydrate diet lost more weight than those on the low fat/high carbohydrate diet.

(b) Those on the high fat/low carbohydrate diet had lower levels of the (bad) triglycerides than those on the low fat/high carbohydrate diet.

(c) Those on the high fat/low carbohydrate diet had higher levels of the beneficial high density lipoprotein (HDL) cholesterol than those on the low fat/high carbohydrate diet.  

Despite eating more daily calories the patients on the high fat/low carbohydrate diet lost slightly more weight, and they had improvements in other factors which lowered their risk of suffering from heart disease or diabetes.

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Recipe of the day

Sun Dried Tomato Chicken Bake

Ingredients:

2 lbs boneless chicken breasts cut in half

Food Mall: Boneless Chicken Breasts

8.5oz jar of julliane cut sun dried tomatoes

8 garlic cloves, sliced thin
2 tablespoons dried basil
Sea salt and black pepper to taste

Instructions:
Preheat oven to 375. Place the chicken breasts in a large glass baking dish. Sprinkle with the dry spices and mix well. Sprinkle the sliced garlic on top and spread the sun dried tomatoes and the olive oil that it’s in the jar over the entire dish. Seal tightly with tin foil and bake for 20 minutes. Remove the tin foil and bake for another 15 minutes or until the chicken is no longer pink in the middle.

Sun Dried Tomato Chicken Bake

Low carbohydrate diet more effective for weight loss than low fat diet

This post includes a summary of a study published in The Journal of Clinical Endocrinology & Metabolism Vol. 90, No. 3 1475-1482 and a recipe for brussels sprouts with bacon.

Study title and authors:
The Role of Energy Expenditure in the Differential Weight Loss in Obese Women on Low-Fat and Low-Carbohydrate Diets

Books:

Bonnie J. Brehm, Suzanne E. Spang, Barbara L. Lattin, Randy J. Seeley, Stephen R. Daniels and David A. D’Alessio

University of Cincinnati (B.J.B., S.E.S., B.L.L., R.J.S., D.A.D.) and Cincinnati Children’s Hospital Medical Center (S.R.D.), Cincinnati, Ohio 45221

This study can be accessed at: http://jcem.endojournals.org/cgi/content/abstract/90/3/1475

The results of the study confirm that short-term weight loss is greater in obese women on a low-carbohydrate diet than in those on a low-fat diet even when reported food intake is similar.

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Recipe of the day

Brussels Sprouts with Bacon

Food Mall: Bacon

Ingredients:

12oz of bacon, diced

1/2 lb Brussels Sprouts
1/2 teaspoon dried dill
Back pepper to taste

Instructions:
Dice the raw bacon and cook in large skillet until crispy. While the bacon cooks, wash the sprouts, cut off the ends, and quarter. Once the bacon is crispy, add the sprouts to the bacon and cook for 7-10 minutes or until the sprouts are tender. Season with the dill and pepper and serve.

Brussels Sprouts with Bacon



Diabetes treated successfully by high fat, low carbohydrate diets

This post contains a summary of a paper published in QJM: An International Journal of Medicine 2007 100(10):659-663 and a recipe for pork chops and sauerkraut.

Study title and authors:

Is there a role for low carbohydrate diets in the management of type 2 diabetes?

J. Worth1 and H. Soran2

From the 1Manchester Diabetes Centre, and 2Manchester Royal Infirmary, Manchester, UK

Books:

This paper can be accessed at: http://qjmed.oxfordjournals.org/cgi/reprint/100/10/659

The author notes that obesity associated diabetes accounts for the overwhelming majority of diabetes cases and obesity is the single most important modifiable risk factor for diabetes.

This paper reviewed the literature on the to compare effectiveness of high fat/low carbohydrate or low fat/high carbohydrate diets in the treatment of diabetes.

The review found:
(a) High fat/low carbohydrate diets do not increase heart disease risk.
(b) High fat/low carbohydrate diets are more effective at reducing weight and improving insulin sensitivity than low fat/high carbohydrate diets.


This review reveals that a high fat/low carbohydrate diet is more effective than a low fat/high carbohydrate diet in the treatment of diabetes.

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Recipe of the day

Pork Chops and Sauerkraut

Ingredients:

4 to 6 chops

Food Mall: Pork Chops

1 lb. of saurkraut

2 grated apples
1/3 cup of ketchup
garlic salt & pepper

Instructions:
Brown chops in olive oil. In baking pan mix saurkraut, grated apples, ketchup, garlic salt and pepper. Lay chops on top of kraut, cover and bake at 350 F. for 1 to 2 hours.

Pork Chops and Sauerkraut

A substantial decline in the percentage of energy from fat consumed during the past two decades has corresponded with a massive increase in obesity

Published in the American Journal of Clinical Nutrition, Vol 67, 556S-562S

Is dietary fat a major determinant of body fat?
WC Willett
Department of Epidemiology, Harvard School of Public Health, Boston, MA 02115, USA.

This paper can be accessed at: http://www.ajcn.org/cgi/content/abstract/67/3/556S
 
Willett states: "Fat consumption within the range of 18-40% of energy appears to have little if any effect on body fatness.
 
Moreover, within the United States, a substantial decline in the percentage of energy from fat consumed during the past two decades has corresponded with a massive increase in obesity.
 
Diets high in fat do not appear to be the primary cause of the high prevalence of excess body fat in our society, and reductions in fat will not be a solution".

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