Top Four Myths of a Low Cholesterol Low Fat Diet
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So you just found out you have high cholesterol and have been told to start a low cholesterol low fat diet immediately. But what does this mean? Should you eliminate all high cholesterol foods or eliminate all fats? No and no. Read on to find out about the most common myths of a low cholesterol low fat diet.
Myth #1 of a low cholesterol low fat diet
Focus on cholesterol content
Most people think that in order to lower cholesterol, they need to lower cholesterol intake. Dietary cholesterol (the cholesterol you consume) has nothing to do with your serum cholesterol. The two main culprits that raise serum cholesterol are saturated fat and trans fat. Saturated fat is high in foods such as fatty cuts of meat, bacon and sausage and solid fat sources such as butter and lard. Trans fat is found in many packaged products including but not limited to ramen noodles, biscuit mix, cookies and especially in fast food.
Myth #2 of a low cholesterol low fat diet
Eliminate all foods high in fat
Whether or not fat is okay on a low cholesterol low fat diet is really dependent upon the type of fat. While food high in saturated fat or trans fat are a no-no, foods high in polyunsaturated fats are helpful in lowering LDL (bad cholesterol) and raising HDL (good cholesterol). Some great sources are nuts and seeds, avocados, olive oil and the omega-3 fatty acid containing fish such as wild-caught salmon and mackerel.
Myth #3 of a low cholesterol low fat diet
Drink red wine to lower cholesterol
Yes and no. While studies show that drinking a glass of red wine may improve cardiovascular disease risk factor in women, drinking too much alcohol will raise triglyceride levels which are another harmful component of total cholesterol. The best advice is to have a glass now and again if you enjoy it, but not to think of it as a cure all for your cholesterol.
Myth #4 of a low cholesterol low fat diet
Fat and cholesterol are the only components of my diet I need to be concerned about to lower my cholesterol.
Absolutely false! There are many other significant factors in a diet that will help lower your cholesterol. First and foremost, get plenty of fiber from a variety of sources such as fruits, veggies and whole grain foods. In addition, consuming fruits and veggies (especially the veggies) will provide your body with a lot of other nutrients in the form of vitamins and minerals that are important for overall health.
Ultimately, when thinking about a low cholesterol low fat diet, you need to be thinking of your overall health and diet and not focusing primarily on cholesterol and fat content. By following the basic recommendations of the American Dietetic Association or another healthful diet such as that which I cover in my Healthy Grocery Store Tour (www.healthygrocerystoretour.com), you will be on the path to not only lower cholesterol levels, but a healthier lifestyle that benefits you more than a low cholesterol low fat diet.
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Help answer the question
How can I lose my excess fat? Any diets or weight loss methods?
I am a tall female 6'0". I have been on the birth control depo shot for 2 almost 3 years now. Last summer around this time I was very skinny. I weighed 140 pounds, I have gained about 20 to 25 pounds in the past year. Never in my life have I thought that I was over weight, now at this time in my life I think that I am. I know for my height I will weigh more than most. I have been through a lot of stress with work, home and my personal life. My hair is also stressed…(loosing some hair). I am looking for some kind of diet method to help me lose my excess fat. I would love to weigh 140 pounds again. Have there been any diets/pills to help you lose weight? I am a very busy person, I don't have the extra time to go to the gym or go work out. When I get the time I try to go to the gym or go on walks/runs. I am looking for a diet that will help me not eat so much, eat smaller portions, and not be so hungry? Please Help!!!
fat diets
18 Comments
September 14th, 2009 at 5:45 pm
low fat diets don't necessarily work
you lose the weight while you're on the diet but once you go back to eating the way you did before you'll gain it back again
it's easier and better to make habit of eating healthy and eating less sodium and trans fats and meeting the food guide requirements
and also exercising
September 14th, 2009 at 5:48 pm
I did this for about a year, had great success. I also exercised for at least an hour every day. 12 years later, I've gained a little back, but am still in good shape, and only 7 pounds over weight. i ate mostly fresh veggies, and fruit. Using only fat-free dressing and dips. I did not give up meat, proteins, starches, and carbs or sugar. but I did use them in moderation. I also picked one day a week as a reward day. On that day, I ate what I wanted. i don't mean that I would sit down and eat a whole pizza, but I would have a couple of slices, the same for that donut you've been craving, if I wanted one on that given day, even after having the pizza then I had one. The key is this, drink lots of water, do not eat after 7P.M, read labels, fill up on fresh veggies, before you eat a meal, or make that your meal, and you must exercise. Susan Powder has some very helpful reading material on fat free living, you may want to check her out. Good luck, and remember Be careful when going on any type of eating modification program.
September 14th, 2009 at 4:49 pm
Haha yeah,i even saw some twacked out bitch up in wal-mart today,and i said “hey sally foldfarb,your not gonna be on tv!” and like 4 people in line busted out laughing and said they saw that movie also hahaha!!!
September 14th, 2009 at 4:57 pm
hey vince. iv been working out for 6 months now, starting to get ripped but i still have some belly fat over the bottom of my abs. can i use caffeine or somethgn similar to help get rid of this faster? and when it is off i can keep it off without the fat burners.
September 14th, 2009 at 5:16 pm
this world is all about money money money and everyone trys to sell there things it’s just how life works!He really cant say anything about people trying to sell there things because he is doing the same thing
September 15th, 2009 at 1:15 am
High levels of oxidants from any source may act as a cancer promoter. Oxidants (or free radicals) are produced routinely by the body. Dietary fat and environmental pollutants can increase exposure and damage. But researchers also have reported dietary anti-oxidants, such as fruits and vegetables which are found in greater amounts in low-fat and low-calorie diets, have protective effects.
The process of oxidation in the human body damages cell membranes and other structures including cellular proteins, lipids and DNA. When oxygen is metabolised, it creates ‘free radicals’ which steal electrons from other molecules, causing damage. The body can cope with some free radicals and needs them to function effectively. However, an overload of free radicals has been linked to certain diseases, including heart disease, liver disease and some cancers. Oxidation can be accelerated by stress, cigarette smoking, alcohol, sunlight, pollution and other factors.
Antioxidants are found in certain foods that neutralise free radicals. These include the nutrient antioxidants, vitamins A, C and E, and the minerals copper, zinc and selenium. Other dietary food compounds, such as the phytochemicals in plants and zoochemicals from animal products, are believed to have greater antioxidant effects than either vitamins or minerals. These are called the non-nutrient antioxidants and include phytochemicals, such as lycopenes in tomatoes, and anthocyanins found in cranberries.
Some of the degenerative conditions caused by free radicals include:
Deterioration of the eye lens, which contributes to blindness.
Inflammation of the joints (arthritis).
Damage to nerve cells in the brain, which contributes to conditions such as Parkinson’s or Alzheimer’s disease.
Acceleration of the ageing process.
Increased risk of coronary heart disease, since free radicals encourage low density lipoprotein (LDL) cholesterol to adhere to artery walls.
Certain cancers, triggered by damaged cell DNA.
The disease-fighting antioxidants
A diet high in antioxidants may reduce the risk of many diseases, including heart disease and certain cancers. Antioxidants scavenge the free radicals from the body cells, and prevent or reduce the damage caused by oxidation. The protective effect of antioxidants continues to be studied around the world. For instance, men who eat plenty of the antioxidant lycopene (found in tomatoes) may be less likely than other men to develop prostate cancer. Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated blindness in the elderly. Flavonoids, such as the tea catechins found in green tea, are believed to contribute to the low rates of heart disease in Japan.
September 15th, 2009 at 4:49 am
It makes no logical sense and sounds to good to be true. It goes against all the health info given out be the AMA, AHA, ADA and when you do discover low carb and you do discover the health benefits you wonder what else they are lying about. There's this misconception that low carb is unhealthy and high carb is healthy, when nothing could be further from the truth.
Low carb doesn't mean high protein, protein levels are just on the higher side of adequate and for most people don't really change from their previous way of eating and the thought of 65%+ fat doesn't sound that appetizing, but you think mayo, ranch dressing, butter, fatty meats & cheeses, cheesecake & ice cream and it's not so bad.
Most people starting out misinformed about low carb want to do a low calorie, low fat, low carb diet with fruit and then complain that they tried it and it didn't work for them. I had one lady tell me this, I went back thru her questions & she asked if she could have diet coke on atkins because she was starving just eating egg whites & milk. sigh
Then you have insulin resistant, people that no longer process carbs properly that gain a tremendous amount of weight on high carb diet, they switch to low carb and lose the weight but then go back to "normal" eating and don't understand why the gain all the weight back and blame low carb. (Isn't insanity defined as doing the same thing over & over and expecting different results??)
Low carb has changed my life. I try my best to get people to rethink their ideas about dieting. It breaks my heart all these people starving themselves to lose a few pounds, when in essence they are converting their bodies to fat storage machines. Then they hit 300# and do the gastric bypass or lap band surgical operation. They still don't change their eating habits and gain all the weight back again, along with various complications from the surgeries. Six years later when they are at 300#, then maybe they are open to listening about low carb.
I know someone's listening to me. I get all kinds of hate mail, but I get enough thank you's, you've helped change my life to make it worth while.
You will lose more body fat eating protein and fat (don't eat protein alone) than not eating AT ALL. To lose weight fast eat all you want but nothing but meat, eggs, healthy oils, mayo, butter and half an avocado a day (you'll need added potassium). Keep the calories high and the fat percentage high, at least 65% of calories. Adding in green vegetables & some cheese will continue weight loss but at a slower pace.
If you starve yourself by lowering calories lower than are needed for the body to function, your body will freak out and will want to store every ounce in case it doesn't get nourished again. You need to give it adequate nourishment so it doesn't slow your metabolism down to adjust for lower calories.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) triggers insulin which can store the calories you eat into fat. The more protein you eat the more the fat burning hormone glucagon is released. The more carbohydrate you eat the more the fat storage hormone insulin is released.
Carbs are addictive and can be disastrous to our health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs and eat one every time you want "something" have huge omelets for breakfast, with bacon, a lil onion, peppers, mushrooms & cheese. Pork chops for lunch. Get pork rinds and eat them with tuna salad. Steak for dinner. Make a huge sugar free cheese cake for dessert. Eat so much you won't feel deprived of anything. By the fourth day, your addiction will be gone and you can start making healthy choices.
High insulin levels unbalance other hormones. Controlling your insulin level will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so you will gain lean muscle even without exercise. Any exercise will greatly increase your muscle mass with high HGH levels.
Dr.Atkins was a cardiologist, low carb was a health plan easier sold as a "diet" Read any of his books for easily understandable science. Lutz "Life without Bread" & Taubes "Good calorie, bad calorie" are excellent books that dispel all the nutrition myths.
Reducing body fat and increasing muscle mass will have you in awesome shape in no time. Good luck!
September 15th, 2009 at 8:53 am
basically carbs produce quick energy (good before a workout), but doesn't fill you up, causing you to eat more later. fats store lost of energy, so they are necessary but still not good in large amounts. proteins store lots of energy, but last longer.
September 15th, 2009 at 7:32 am
Haha you take these and youll end up like that old bitch off that movie requiem for a dream HAHAHHAHAHHAHAHAHHA
September 15th, 2009 at 4:38 pm
Each of them 3 diets are different. Each one of them have different effects on different people.. it dont matter how many calories u eat in a day, its as long as u dont get alot of carbs and too much of the bad fats that cause weight gain. for you height, weight, age and activity level there are different amounts of carbs, protein, fat and calories you should eat.. so really each of those diets depends on who the person is.
September 16th, 2009 at 9:01 am
I dont agree with most of what he said defo with the diet pills yes u take risks and yes they are short turm for most but thats because they let the pills do all the work really u should be them 3 months at max !!! they will work just people have to put the work into it then it will be long term. He puts bad names on pills but really look at how much gyms poke u for alot more in the long run and they dont allways work either. Also this website is also poking u for money so they are all the same
September 16th, 2009 at 6:55 pm
September 17th, 2009 at 6:00 pm
use a bra
September 18th, 2009 at 1:07 am
Well…there are still tons of people who eat high-fat fast food. None of those companies you mentioned are going out of business anytime soon…
…however, the trend toward healthier eating has forced fast-food companies to accomodate these customers. McDonalds has rolled out premium salads. Wendys allows people to substitute side salads or a baked potato instead of french fries in value meals.
Sales aren't down by all that much. People still jam the drive-thrus at lunch hour. But now, the healthier eaters at least have an option or two…the lesser of the evils.
September 18th, 2009 at 1:50 am
I was able to easily and safely lose 33 pounds using Isagenix. Not only that, but the maintenance program has helped me keep it off and have much more energy than I had before. I LOVE this stuff!! The cleansing part of it helps eliminate cravings. Also, my hair and skin are healthier. I get positive comments all the time from my friends.
September 17th, 2009 at 6:57 pm
lol funny just looked at the site for the fun of it and as u try to leave pop ups come up saying WAIT beffor u leave we want to talk to u about are deals or something lolol to funny
September 17th, 2009 at 8:09 pm
I was thinking the same thing way before I even saw your comment man!
September 17th, 2009 at 11:55 pm
bitch tits hahaha thats funny,LOL