We have interviewed leading weight loss specialists, nutritionists, and real dieters to zero in on the foods that really can help you lose.
June 27, 2006 (Press Release) --
The Fat-Free Facts
Reduced-fat products have been around since the '80s and are still ultrapopular weight loss foods. Sales topped $35 billion in 2005, dwarfing the performance of all other categories, such as low carb, says ACNielsen.
The Science
Research suggests that a low-fat diet may not do the trick when it comes to weight loss. A recent Harvard Medical School study found that those on a low-fat (20% of calories) diet actually gained 6 pounds, while those on a moderate-fat (35%) diet lost 9 over 18 months.
Use Them
If you're a big eater who needs voluminous portions to feel satisfied. "Because some of the fat-free salad dressings, for example, are lower in calories, you can put a little on a huge amount of vegetables and eat a lot for very few calories," explains Bauer. "The same holds true for fat-free cheese—I encourage clients to go for a sharp Cheddar, which still has a strong taste."
Dairy products such as milk and cheese are high in saturated fat, so 1% or fat-free versions are also a great way to get needed calcium and protein. The catch to this category: Some fat-free salad dressings have added sugar, so check the label (2 tablespoons of fat-free Italian, for example, contain 15 calories, while 2 tablespoons of a honey Dijon have 50).
Lose Them
If you're diabetic, prediabetic, or carry a lot of weight around your middle. All of these indicate that you may be prone to insulin resistance, and low-fat foods, which are likely to be loaded with sugar, could worsen the problem. "Most fat-free foods, with the exception of dairy products, tend to be refined carbohydrates, which will just drive up your blood sugars and overwork your pancreas, making you even more insulin resistant," says McManus. You should also steer clear of them if you have elevated triglyceride levels.
"I've seen patients who think they are being superhealthy following a fat-free diet. They're shocked to learn they have insulin resistance or even high triglycerides—but as soon as they cut back on the refined carbohydrates and add in some healthy fat, the problem goes away," says Isaacs.
Bottom Line
Low fat usually doesn't equal low calorie, so go with a small portion of a regular version instead. "Most of these products have just as many—if not more—calories than the full-fat versions. The companies have simply cut out fat and poured in the sugar," says Fernstrom.
One of the most common mistakes she sees is too much faith in low-fat peanut butter. "People assume that because it's reduced fat, they can eat another tablespoon. But they're getting almost as many calories as with the regular variety, and it's actually more harmful to their health because they're losing 3 g of heart-healthy fat and instead adding in extra carbohydrates and sugar."
Source: http://www.msn.com/
Reduced-fat products have been around since the '80s and are still ultrapopular weight loss foods. Sales topped $35 billion in 2005, dwarfing the performance of all other categories, such as low carb, says ACNielsen.
The Science
Research suggests that a low-fat diet may not do the trick when it comes to weight loss. A recent Harvard Medical School study found that those on a low-fat (20% of calories) diet actually gained 6 pounds, while those on a moderate-fat (35%) diet lost 9 over 18 months.
Use Them
If you're a big eater who needs voluminous portions to feel satisfied. "Because some of the fat-free salad dressings, for example, are lower in calories, you can put a little on a huge amount of vegetables and eat a lot for very few calories," explains Bauer. "The same holds true for fat-free cheese—I encourage clients to go for a sharp Cheddar, which still has a strong taste."
Dairy products such as milk and cheese are high in saturated fat, so 1% or fat-free versions are also a great way to get needed calcium and protein. The catch to this category: Some fat-free salad dressings have added sugar, so check the label (2 tablespoons of fat-free Italian, for example, contain 15 calories, while 2 tablespoons of a honey Dijon have 50).
Lose Them
If you're diabetic, prediabetic, or carry a lot of weight around your middle. All of these indicate that you may be prone to insulin resistance, and low-fat foods, which are likely to be loaded with sugar, could worsen the problem. "Most fat-free foods, with the exception of dairy products, tend to be refined carbohydrates, which will just drive up your blood sugars and overwork your pancreas, making you even more insulin resistant," says McManus. You should also steer clear of them if you have elevated triglyceride levels.
"I've seen patients who think they are being superhealthy following a fat-free diet. They're shocked to learn they have insulin resistance or even high triglycerides—but as soon as they cut back on the refined carbohydrates and add in some healthy fat, the problem goes away," says Isaacs.
Bottom Line
Low fat usually doesn't equal low calorie, so go with a small portion of a regular version instead. "Most of these products have just as many—if not more—calories than the full-fat versions. The companies have simply cut out fat and poured in the sugar," says Fernstrom.
One of the most common mistakes she sees is too much faith in low-fat peanut butter. "People assume that because it's reduced fat, they can eat another tablespoon. But they're getting almost as many calories as with the regular variety, and it's actually more harmful to their health because they're losing 3 g of heart-healthy fat and instead adding in extra carbohydrates and sugar."
Source: http://www.msn.com/
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