Low-Fat Diet Promotes Weight Loss

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Written By Judy Doherty, MPS, PCII

A recent study of a group of 64 mostly overweight postmenopausal women examined the impact of aggressively reducing dietary fat on body weight over an 8-month period.1 Analysis of the subjects’ customary diets showed that the heavier women (BMI > 27.5) consumed higher-fat diets (36.6% of calories) than the lighter women (BMI < 27.5), who averaged 29.4% fat calories.

There is a lot of data demonstrating fatter Americans eat a greater proportion of their calories from fat than thinner Americans. In this study the subjects were instructed on how to limit fat intake to about 15% of calories in 8 separate 45-minute educational classes led by a registered dietitian for the first 8 weeks. Each study participant also met individually for a total of 3 hours of dietary instruction spread out over the first 6 months of the study. In addition, study participants met once a week for a potluck dinner and got an additional 30-minute group session to provide feedback and reinforcement for continuing on a 15% fat diet. There was no change in physical activity during the study, so any change in body weight would be due to instruction to limit dietary fat intake. Although fat was limited, the participants were not instructed to reduce calories. Even though these were free-living subjects who did not exercise and ate as much as they wanted, the average subject still lost 13.2 pounds after 8 months. It should be noted that the subjects in this study consumed mostly refined carbohydrates and not whole grains, fruits and vegetables. Even so, the average intake of most nutrients monitored in this diet study went up or did not change. However, the intake of vitamin E and omega-3 fatty acids did drop significantly on this very-low-fat diet. The authors concluded, “This study demonstrates that adherence to a very-low-fat diet consumed ad libitum causes weight loss in the 5-10% range and a reduction in body fat.” They also noted that more emphasis on vitamin E and omega-3-rich foods should accompany dietary instruction to reduce dietary fat.By James Kenney, PhD, RD, LD, FACN.
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Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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