New Diet: slightly less carbohydrates and a little more fat

Fats in foods - good or bad? We drove to the head that foods high in animal fat - it's bad (heart problems and blood vessels) but we forget that fats are responsible for smooth skin, shiny hair and thermoregulation in our body. Just Fats have a useful and not very. Scientists have once again examined data from various studies and came to a rather interesting conclusion: people who eat more fat than carbohydrates (even saturated fats), in up losing weight faster and to make the risk of cardiovascular disease is reduced in comparison with those who are watching their diet and fat intake to svol minimum.

In general, this is a very controversial issue, and the point in it is not set, therefore considered new hypothesis and made more and more speculation, usually starting with the words "British scientists established. " So why not give a chance to another theory, the more it looks quite appetizing?

To begin, remember that to be useful include certain types of polyunsaturated fats - a linoleic (omega-6) and alpha-linolenic acid (omega-3). That is, it is a million times vaunted red fish (omega-3) and vegetable oils (omega-6). But even in saturated fats, which are all together abuse, there is a useful function - they provide our body with energy. And cholesterol, for example, a part of the cell membrane, and it is involved in the production of vitamin D, sex hormones (estrogen, testosterone, progesterone), stress hormones (cortisol, aldosterone), and, most interestingly, it spurs the production of serotonin, which is also known as the hormone of good mood. So that the complete elimination of cholesterol from your food threatens you at least a depressed mood.

So, what else scientists say? And they say that the previous data were revised after a longer period, and studies have shown a more complex picture. That is not so simple as it seems. People who ate less carbohydrates and more dietary fat, and reduced likelihood of acquiring cardiovascular diseases and at the same time more effectively reduced their strategic reserves of oil and reduced weight.

The new study was funded by the National Institutes of Health. A group of people from 150 men and women belonging to different races, was appointed to a new diet, which they had to follow throughout the year. This weight loss diet limits the amount of fat or carbohydrates, but in no way affect the total amount of calories consumed, ie calorie foods not limited.

In the end, it turned out that you can lose weight by limiting yourself in the use of carbohydrates, but it is absolutely not to pay attention to the number of calories obtained. This means that in order to lose weight, it is not necessary to count the calories eaten painfully. It is quite sure that what you eat and everything. It's much easier.

Such a diet has been popular in the 1970s of the XX century, but has been subjected to harsh criticism, as it was believed that people lose weight in the form of water, not fat, and cholesterol clogs the blood vessels and causes problems in the form of disease heart. This was due to the fact that the people sitting on this diet, drank too much milk and meat foods containing high amounts of saturated fat, that is, they did not control the quantity and quality fats. As a result, many nutritionists and doctors were against low-carb diets and actively voiced their opinions.

New research has shown that in fact it is not. By the end of the pilot, the people in the group with a low-carb diet lost an average of 8 pounds more than the group on the low-fat diet, rate reducing the amount of fat in their body also was higher, and increased muscle mass, although none of the groups did not change the amount of physical load. The group, which sat on a low-fat diet, lose not only fat but also muscle mass.

Dr. Mozaffarian said that the loss of muscle mass - it is a problem, since the preservation of the balance of muscle and fat mass in the body is more important than weight loss.

Group on the low-carb diet were allowed to use a large number of products with a fat content, but these were mostly unsaturated fats: olive oil, fish and nuts. However, they are also allowed to use other products with saturated fats, including red meat and cheese.

A typical diet consisted of eggs for breakfast, tuna salad for lunch and dinner protein: red meat, fish, pork or tofu with vegetables. Willing to offer on vegetable oils, but allowed butter. As a result, they received about 13% of their daily calories from fat, mostly unsaturated.

In the diet group, which is in compliance with a low-fat diet that includes cereals and grains with high starch content. At the same time they reduced fat intake by 30%. The second group, on the contrary, increased fat intake to 40%. Also, participants in both groups were encouraged to eat more beans and fresh fruit.

As a result of analysis showed that in the group with a low-carb diet, the level of good cholesterol in the blood increased, and inflammatory markers and triglycerides (type of fat circulating in the blood) - decreased. These indicators have been better than a low-fat diet group members. Another significant plus for nizkouglevodnikov - they were able to reduce their Framingham risk assessmentThat calculates the risk of a heart attack in the next 10 years.

Dr. Mozaffarian believes that it is necessary to gradually reduce a tantrum aimed at fats, and explain people why these elements are important, and in parallel to reduce the consumption of processed carbohydrates.

Conclusion: it is necessary to analyze what we feed ourselves. We can avoid the use of whole milk, or search through the entire rack with sour-milk products in search nonfat cottage cheese or yogurt, but it absolutely does not pay attention to the amount of sugar that is in it contained. As one friend of the coach, low-calorie low-fat ≠. ;)