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For over 20 years we have been taught that if we didn’t stop eating fat it, would make us fat. The Primal Low Carb Kitchen: Comfort Food Recipes for the Carb Conscious Cook has more than 85 low-carb, gluten-free, and primal recipes. This cookbook bridges the gap between low-carb and paleo and will help you lose weight while still enjoying all of your favorite foods. Frozen fruit as sold in stores, is frozen soon after picking, thereby retaining a greater number of vitamins and minerals. Tesco sell packs of frozen Summer Fruits which contain a selection of blackberries, raspberries, blackcurrants and redcurrants. Frozen berries are handy for keeping in the freezer, particularly for using in recipes if you don’t have any fresh fruit to hand.
If you want to eat them fresh, the pack recommends defrosting for at least 2.5 hours at room temperature, or 12 hours in the fridge. Check out the freezer section of your supermarket as many stores sell their own versions of frozen fruit. The largest and longest studies show only tiny reductions in weight, and no effects on heart disease or cancer risk (1, 2, 3, 4, 5).
However, many proponents of low-fat diets claim that such a diet is highly flawed, because it isn’t low-fat enough. Many scientists and doctors who study low-fat diets claim that it needs to be around 10% fat in order to work. An ultra low-fat, or very low-fat diet, is a diet that contains 10% or less calories from fat.
They also tend to limit high-fat plant foods that are generally perceived as healthy, including extra virgin olive oil, nuts and avocados.
It is a major source of calories, helps build cell membranes and hormones, and helps the body absorb fat-soluble vitamins like vitamins A, D, E and K. All that being said, studies show that an ultra low-fat diet can have very impressive benefits against several serious diseases. Bottom Line: An ultra low-fat (very low-fat) diet provides less than 10% of calories from fat.
In 1939, a man named Walter Kempner developed a special diet, called the Rice Diet, to treat patients with high blood pressure and kidney disease (7). This tasteless diet, consisting mainly of white rice, fruit, fruit juice and refined table sugar, also had surprising effects on other serious health conditions.
Kempner was only the first of many to research the effects of ultra low-fat diets on health. Bottom Line: In the 1930s, Walter Kempner was the first to research and document the benefits of ultra low-fat diets. Ultra low-fat diets have been studied against several serious diseases, including heart disease, diabetes, obesity and multiple sclerosis.
One study of 198 patients with established heart disease found particularly striking effects.
However, 13 of 21 (62%) of patients who didn’t follow the diet experienced a cardiac event.

Bottom Line: An ultra low-fat diet can improve several risk factors for heart disease, including high blood pressure and high cholesterol. Several studies have found that very low-fat, high-carb diets can lead to improvements in patients with type 2 diabetes (15, 16, 17, 18, 19). What’s more, of the 72 patients that were dependent on insulin before the study, 58% of them were able to reduce or stop insulin therapy completely. Another study found that eating an ultra low-fat diet may be even more beneficial for diabetics who are not already dependent on insulin (17).
Bottom Line: Eating an ultra low-fat diet may have benefits for patients with type 2 diabetes, especially those not already dependent on insulin. In one of his studies, he collected data from 106 massively obese patients and found that, on average, they lost 140 pounds (21). That’s not what you might expect from eating a diet mainly consisting of refined carbohydrates. Multiple sclerosis (MS) is an autoimmune disease that affects the brain, spinal cord and the optic nerves in the eyes.
Bottom Line: One study reported that MS patients eating a diet very low in fat lived longer, compared to patients not following the recommended diet. Some argue that the blood pressure lowering effects may not even be directly linked to eating a low-fat diet. Cutting calories tends to have major benefits for both weight and metabolic health, no matter whether you are cutting carbs or fat.
Despite being high in carbs, ultra low-fat diets are also able to improve insulin sensitivity and blood sugar control in some people. Bottom Line: It is not fully known why ultra low-fat diets have these powerful health benefits. An ultra low-fat diet may help treat some serious diseases, including diabetes and heart disease.
You may also have to limit your intake of some very healthy foods, including unprocessed meat, fatty fish, eggs, nuts, extra virgin olive oil and full-fat dairy.
So, while this diet may benefit certain people with serious health conditions, it isn’t likely to go mainstream anytime soon.
If you are interested in reading more, then check out Denise Minger’s YouTube presentation and detailed blog post on the subject. However, in the rush of our hectic schedules we tend to eat convenient breakfast items sold at fast food joints or pre-packaged items that are fattening and devoid of nutrition. Instead it should provide optimum nutrition by supplying all key nutrients such as carbohydrates, proteins and vitamins. Adding veggies adds healthy vitamins to this breakfast recipe and makes it rich in dietary fiber. To make this omelet, in a mixing bowl combine about 3-4 egg whites with salt, pepper, a little low fat milk, and a teaspoon of dried herbs such as oregano, thyme, etc. In a pan, add a little olive and saute a cup of par-boiled diced veggies such as bell peppers, baby spinach, and corn.
There are no hard to find, strange ingredients - only clean, whole foods that you can find at your local grocery store.

Inside, not only will you find delicious, easy to make recipes, but you will find nutritional analysis for each recipe, a complete list of hidden sources of gluten, tips for maximizing your grocery budget, and how to get your kitchen set up for success. One problem with fresh fruit though, is they don’t have a long shelf life, often only one or two days. But I love popping them into a blender along with some natural yogurt and a bit of milk to make a deliciously thick and icy smoothie. According to the label on the Tesco pack, they’ll keep in the freezer for well over a year.
Sainsbury's do a selection of frozen bananas and strawberries as well as tropical fruits and mixed berries. A diet that is very low in fat is not as pleasurable as a diet that is moderate or high in fat. It limits the intake of most animal foods and even eliminates healthy higher-fat plant foods like nuts and avocados.
Other well-known low-fat proponents include Roy Swank, Ancel Keys, Nathan Pritikin, John McDougall, Caldwell Esselstyn and Dean Ornish. Out of the 177 patients who followed the diet, only 1 patient experienced a cardiac event (stroke) (14). In fact, one study found that 63 of 100 patients decreased their fasting blood sugar levels (20). Supplying energy and nutrients required to sustain us for the entire day, breakfast must never be skipped. Since breakfast is the most important meal of the day it must be healthy and free of empty of calories. Eating this healthy omelet with a whole grain toast makes it an ideal example of a healthy, low-fat and balanced breakfast item. You could also add grilled chicken breast pieces or grilled turkey pieces to this tortilla wrap. We followed low-fat diets they recommended, but they left us overweight and scratching our heads wondering what happened. It’s also a good way to incorporate healthy little fruits such as redcurrants which aren't so often purchased and eaten on their own. In fact, it has a best before date of March 2014 and they were purchased in September 2012.
As Americans continue to focus on eating low-fat foods, obesity, diabetes and high-cholesterol has skyrocketed.
This has caused many people to rethink the idea of low-fat dieting, including the nutritionists and doctors that originally supported it. One type of polyunsaturated fat is Omega-3 fatty acids, they are found in fatty fish, flaxseed and walnuts.
Monounsaturated fats are found in olives, avocados, nuts, seeds and olive, canola and peanut oils.

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