Is a low-fat diet good for you?

Fat loss training programme, personal trainer, training programme, weight loss

We all know that excess fat in the diet is a bad thing and has been associated with some of the most serious diseases affecting Western populations, such as heart disease, stroke and cancer. However, low-fat diets are not healthy either; there is a growing body of research documenting the critical importance of certain essential fatty acids in maintaining health. These fats are important for many functions such as healthy cell membranes, resistance to infection, heart health, hormone balance and optimal mental function. If you suffer from any of the following symptoms you may benefit from increasing the essential fats in your diet:

• Skin: Dry or cracked (especially on the heels), eczema, poor wound healing
• Hair: Brittle, dull hair and hair loss.
• Nails: soft/brittle
• Mental function: Depression, irritability, mood swings, dyslexia/dyspraxia
• Hormonal balance: PMS, breast tenderness, irritability
• Musculoskeletal system: arthritis, aching joints, fatigue
• Immune system: Frequent infections, allergies
• Metabolism: Difficulty losing weight, fatigue, lack of energy

If you have been told to follow a low fat diet in order to lose weight, a better option would be to increase the essential fats in your diet and begin a exercise training programme. A personal trainer can help devise a fat loss training programme to aid weight loss. So how do you know what fats you need and what fats you should avoid?

Fats to avoid
Saturated Fat
Modern diets of fast foods and packaged dinners tend to be high in saturated fats and hydrogenated oils and are frequently lacking in essential fatty acids. Saturated fat is found in all animal products and many vegetable oils.

Red meat	Butter/lard	Milk, cheese, cream	Processed packaged meals
Chocolate, crisps, snacks	Processed meats (sausages, bacon etc)	Coconut oil,Palm oil

High saturated fats have been shown to elevate serum cholesterol and contribute to heart disease and cancer. They also slow down the liver's ability to remove the artery-clogging LDL cholesterol. Palm and coconut oil, which are food in many processed foods, are particularly damaging as they contain lauric acid which has been linked to heart disease. A diet high in saturated fat can also stimulate oestrogen over-production, leading to female pre-menstrual and hormonal problems.

Hydrogenated Fat
Food manufacturers like to harden oils to make them solid at room temperature and extend their shelf-life. They do this by the process of hydrogenation. When oils are hydrogenated the chemical structure is altered and it not only becomes difficult for the body to assimilate hydrogenated oils, but they can also disrupt the body's utilisation of vital essential fats and for this reason, they should be avoided. Because the oil in many margarines is hydrogenated, using butter, in moderation, maybe preferable than choosing margarine. If margarines are consumed you should check that the brand does not hydrogenate the oil.

Good Fats
Monounsaturated fats (omega 9 fats) are not classified as essential but they can have health benefits. Olive oil for example is high in monounsaturated oils and has been shown to lower LDL (bad cholesterol) and raise HDL (good cholesterol). This is one of the factors contributing to the low rate of heart disease in the Mediterranean. Polyunsaturated oils are good for health. The key polyunsaturated fats, are the omega 3 and omega 6 essential oils. The body cannot make these fats so they need to be obtained from the food we eat. They are vital for optimum health including maintaining a strong immune system, stimulating metabolism, hormone balance, joint suppleness, heart health and mental function and mood. Omega 6 oils are found in nuts and seeds, and also in evening primrose, starflower and borage oil. These essential fats have been shown to prevent blood clots and keep the blood thin. They can also reduce inflammation and pain in the joints, and so are vital in preventing arthritis. The Omega 3 oils are found in fish oils and linseed (flaxseed) oil, and also in pumpkin seeds and walnuts. These oils are particularly beneficial for heart health (lowering blood pressure, reducing blood stickiness and reducing cholesterol), and inflammatory conditions such as arthritis and eczema. The best sources of omega 3 oils are oily fish such as tuna, mackerel, salmon and sardines.

Getting enough essential oils

1. Eat oily fish 2 or 3 times per week.
2. Eat a tablespoon of mixed seeds each day (linseeds, sesame seeds, sunflower seeds and pumpkin seeds).
3. Avoid hydrogenated oils in margarines and processed foods. These fats disturb essential fatty acid metabolism.
4. Reduce/avoid saturated fat where possible. Too much saturated fat is pro-inflammatory, bad for heart health and can disturb essential fatty acid metabolism.
5. Consider supplementing your diet with an essential fatty acid supplement that contains all three essential oils.

Choosing the right oils

1. Because of the hydrogenation process, moderate amounts of butter may be preferable to margarines.
2. Choose a cold-pressed, unrefined oil rather than the standard supermarket oils, which are often manufactured using chemicals and heat. This destroys the nutritional quality of the oil.
3. Do not fry using a polyunsaturated oil as polyunsaturated fats can become unstable when heated. Olive oil is a preferable choice, which, as a monounsaturate, is more stable.
4. Try to purchase oils in glass bottles, rather than plastic. This avoids the risk of chemicals leaching out from the plastic into the oil and dark glass reduces oxidation of the oil.

Research News
Leucine clue to success of high protein diets
Journal of Nutrition, 2003;133 (2):405-410
Two new papers in the Journal of Nutrition have confirmed that increasing the amount of protein in your diet, and reducing dense (starch) carbohydrate may be better for reducing body fat. Study participants increased the amount of protein from high quality sources to maximise the levels of leucine, the essential amino acid, which has been shown to be a regulator of muscle. Participants diets also included a minimum of five servings of vegetables and two servings of fruit. The study group lost more body fat and less muscle-mass than the control group, as well as reducing serum cholesterol and triglyceride levels. The study group also experienced more stable blood glucose levels and reduced insulin response. Protein sources included egg, fish, chicken and legumes/pulses.

Omega 3 oils improve the stability of atherosclerotic plaques
Lancet 2003, 361:9356, Feb 8
Researchers at The University of Southampton have reinforced the benefit of taking fish oil supplements. This well-constructed trial involved 162 patients who were waiting to have surgery to remove dangerous atherosclerotic plaques from their arteries.. When operations took place doctors found that the plaques in the individuals taking fish oils, contained fewer inflammatory cells, thus would be less likely to rupture and trigger a heart attack or stroke. Professor Calder of Southampton University says 'Increasing intake of omega-3 fatty acids by simply eating more oily fish or taking fish oil capsules can reduce the risk of heart-related death'

Focus on Food
This week's recipe contains lots of essential fatty acids from mixed seeds, and lots of protein to help balance blood sugar and give you consistent energy throughout the morning. It would make a great breakfast for those of us too busy to stop for breakfast.

Breakfast Smoothie
1 small banana
1-2 dessertspoons of silken tofu
A handful of mixed berries
1 ripe kiwi
1 tablespoon of linseeds soaked in orange juice overnight
2 teaspoons of freshly ground mixed seeds
1 plain actimel


½ glass milk/rice milk/soy milk

Liquidise

Nutrition update provided by Amanda Moore BSc (Hons) Dip ION mBANT

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