The Mediterranean dietary pattern also offers advantages for weight control compared to a typical American diet. In a study where mostly olive oil was substituted for saturated fat, the study subjects lost five pounds of fat over a month. Switching
from a diet high in saturated fats to one with polyunsaturated and monounsaturated
fats contributes to decreased body fat. When consumed, saturated fats may be
more likely to end up stored as body fat rather than being metabolized for energy.
However, oils such as olive oil that are predominantly made up of unsaturated fats
are still calorie-dense and should not be used excessively.
Anderson, Konz, and Jenkins evaluated the advantages and disadvantages of various
weight-reducing diets. Writing in the Journal of the American College of
Nutrition, they noted that long-term consumption of diets high in saturated fats
and cholesterol would increase serum cholesterol levels and risk for coronary heart
disease (CHD). Diets restricted in added sugar intake would lower serum cholesterol
levels and long-term risk for CHD; however, higher carbohydrate, higher
fiber, lower fat diets would have the greatest effect in decreasing serum cholesterol
concentrations and risk of CHD. They concluded that “While high-fat diets may
promote short-term weight loss, the potential hazards for worsening risk for progression
of atherosclerosis override the short-term benefits. Individuals derive the
greatest health benefits from diets low in saturated fat and high in carbohydrate and
fiber: these increase sensitivity to insulin and lower risk for CHD.”
Not only are whole-food plant-based diets the most likely to normalize weight, but
they are also the most likely to maximize health and longevity.
This blog presents opinions and ideas and is intended to provide helpful general information. I am not engaged in rendering advice or services to the individual reader. The ideas, procedures and suggestions in that are presented are not in any way a substitute for the advice and care of the reader’s own physician or other medical professional based on the reader’s own individual conditions, symptoms or concerns. If the reader needs personal medical, health, dietary, exercise or other assistance or advice the reader should consult a physician and/or other qualified health professionals. The author specifically disclaims all responsibility for any injury, damage or loss that the reader may incur as a direct or indirect consequence of following any directions or suggestions given in this blog or participating in any programs described in this blog or in the book, The Building Blocks of Health––How to Optimize Your Health with a Lifestyle Checklist (available in print or downloaded at Amazon, Apple, Barnes and Noble and elsewhere). Copyright 2021 by J. Joseph Speidel