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"How dietary fat affects the human breast is still controversial, although some research has looked at low-fat diets in women with fibrocystic breasts and at how low-fat diets affect the hormone levels in these women. Reducing the fat content of the diet to 16 percent of total calories (in contrast to the average American diet of 40 percent fat), while increasing complex carbohydrate consumption, has been shown to reduce the severity of premenstrual breast tenderness and swelling, as well as reduc- Dietary Recommendations • Avoid caffeine. • Decrease dietary fat to 20 percent of calories." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"In a study published in the Journal of the American Dietetic Association, all fifty-five study participants with Type-2 diabetes were put on low-fat diets, but the only group to achieve a cardioprotective fat profile were those who ate walnuts (30 grams—about one ounce—per day).70 Other studies have found similar results.71'72'73'74 Dr. Emilio Ros of Barcelona reported in the October 17, 2006 Journal of the American College of Cardiology that eating walnuts could reverse the impairment of endothelial function associated with eating a fatty meal, but olive oil did not show any measurable effect." - Gabriel Cousens, There Is a Cure for Diabetes: The Tree of Life 21-Day+ Program (Get the book.)

"Well, the media's misunderstanding of the findings seems to have taken us a giant step back in time, with headlines proclaiming "Low-Fat Diets Don't Make a Difference." The WHI study followed roughly 49,000 women, aged fifty to seventy-nine, for an average of eight years. It examined the incidence of heart disease and cancer rates in women on a low-fat diet, compared with women eating normally. All groups began by eating a diet with fat amounting to 35 to 38 percent of their total calorie intake." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.) "Other causes of low testosterone are adrenal fatigue, pelvic surgery, traumatic childbirth, depression, excessively low-fat diets, and some medications, most notably lipid-lowering statin medications. Testosterone Side Effects Most women are frightened by the thought of using what is reputed to be an exclusively male hormone for fear of turning into an oversized, hairy, argumentative beast. But when used correctly, balanced with estrogen and progesterone, testosterone support can make you feel sexier and stronger than ever." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"Excessive quantities of carbohydrates, a result of high-carb, low-fat diets, requires more insulin to process the carbohydrates. 172 Too much insulin signals the body to store the overload of carbohydrates as fat. The more carbs you eat and the less active you are, the more the carbs turn into fat. That means more weight. The sad consequence of cozying up to carbs and becoming increasingly sedentary is that Americans have gotten fatter—there has been a 32 percent weight increase in the last ten years, and nearly two-thirds of the population is now considered overweight." - Stephen Sinatra, M.D. and James C., M.D. Roberts, Reverse Heart Disease Now: Stop Deadly Cardiovascular Plaque Before It's Too Late (Get the book.)

"ACS allocations for what primary prevention activities it does engage in, primarily tobacco cessation programs and low-fat diets, are only about 0.1 percent of its budget of about $1 billion annually. NCI's budgetary allocation for prevention of occupational cancer, the most avoidable of all cancers and conservatively estimated to be responsible for about 10 percent of all U.S. cancer deaths in adults and children, is about 1 percent ( 5)." - Samuel S. Epstein, Randall Fitzgerald, Toxic Beauty: How Cosmetics and Personal Care Products Endanger Your Health . . . And What You Can Do about It (Get the book.)

"Typically, more weight loss occurs with low-carbohydrate diets in the first 6 months when compared with low-fat diets, although this weight-loss difference does not persist by 12 months [56-60]. Concerns regarding an increase in cardiovascular risks with these low-carbohydrate diets do not appear to be as problematic as first thought [58]. These studies have underscored the need to better understand factors that impact study attrition rates as well as individual adherence to any type of weight-loss diet as these two parameters impacted the interpretation of these trial outcomes [58, 59,61]. 6." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"The Battle of the Food Pyramid Most readers are aware that there are zealots for low-fat diets, zealots for low-carbohydrate diets, and all other combinations. These zealots have vast follow-ings and often mind-boggling profit margins from their books, health spas, and the like. All the hype has forced some systematic studies. We will have much to say about the Women's Health Initiative in chapter 11. This was a federal initiative, funded with great sums, investigating a number of issues relevant to the health of American women." - Nortin M. Hadler MD, Worried Sick: A Prescription for Health in an Overtreated America (Get the book.)

"Thomas Halton and Frank Hu of the Harvard University School of Public Health compared the satiety factor of high-protein diets to high-carbohydrate and low-fat diets, and they concluded that you feel more satisfied if you eat a high-protein diet, which, in turn, will result in your consuming fewer calories. This makes you lose more weight—and sustain the loss—than you would if you ate a high-carb or a low-fat diet. The basics to take away from these studies of weight-loss programs are two simple facts: 1. To lose weight, you have to be able to stay on the program. 2." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"The Women's Health Initiative researchers were quoted as saying that their results "do not justify recommending low-fat diets to the public to reduce their heart disease and cancer risk." True, they certainly do not justify recommending diets containing 29 percent fat, the level currently endorsed in the U.S. Dietary Guidelines. But those of us who have been studying the matter already knew that. The Women's Health Initiative study simply confirms that the guidelines are wrong: we should be recommending diets far lower in fat than those featured in this research." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"It is not surprising that we are seeing epidemic hormone deficiencies in a society preoccupied with lipid-lowering drugs, low-fat diets, and highly processed, artificially fortified fast foods. Diet and lifestyle play a significant role in our hormone levels, and may be why levels became low in the first place. 8. Monitor your hormone metabolism. To make sure that hormone support is safe, hormone metabolites should be measured annually for some hormones, particularly estrogen and DHEA, to ensure that your hormones are breaking down safely inside you." - Phuli Cohan, The Natural Hormone Makeover: 10 Steps to Rejuvenate Your Health and Rediscover Your Inner Glow (Get the book.)

"In early 2006, a report published in The Journal of the American Medical Association resulted in national headlines suggesting that low-fat diets do not decrease health risks. The JAMA article was based on a study, part of the Women's Health Initiative of the National Institutes of Health, which followed nearly 49,000 women over eight years, and it found that those prescribed a "low-fat" diet turned out to have the same rates of heart attacks, strokes, and cancers of the breast and colon as those who ate whatever they wanted." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"Energy intakes and low-fat diets in children with cystic fibrosis. J. Pediatr. Gastroenterol. Nutr. 2, 400-402. 70. Borowitz, D., Baker, R. D., and Stallings, V. (2002). Consensus report on nutrition for pediatric patients with cystic fibrosis. /. Pediatr. Gastroenterol. Nutr. 35, 246-259. 71. Stallings, V. A., Stark L. S., Robinson, K. A., Feranchak, A. P., and Quinton, H. B. (2008). Evidence-based practice recommendations for nutrition-related management of children and adults with cystic fibrosis and pancreatic insufficiency: Results of a systematic review. J. Am. Diet. Assoc. 108. 72." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"Not all low-fat diets have provided cardiovascular prevention. In the Women's Health Initiative dietary modification trial, 48,835 postmenopausal women aged 50 to 79 years were randomly assigned to an intervention of intensive behavior modification to reduce total fat intake to 20 percent of calories and increase intakes of vegetables and fruits to five servings per day and grains to at least six servings per day.155 After an average of 8.1 years, this diet did not significantly reduce the risk of CAD, stroke, or CVD in postmenopausal women and achieved very modest effects on CVD risk factors." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"Low Fat Equals High Carbohydrate So, are low-fat diets an alternative? No. In recent years, large numbers of people have adopted low-fat diets and regularly eat low-fat or zero-fat foods, in the belief that such diets are healthy and can help them to reduce weight and lower their risk of heart disease. However, low-fat diets are just one more fad in a seemingly endless succession of fad diets. Low-fat diets typically translate to high-carbohydrate and often high-calorie diets, and their popularity has greatly increased the prevalence of obesity in recent years." - Jack Challem, Burton Berkson, Melissa Diane Smith, Syndrome X: The Complete Nutritional Program to Prevent and Reverse Insulin Resistance (Get the book.)

"Subjects with normal insulin levels lost similar amounts of weight with either low-glycemic-load or low-fat diets [151]. Changes in cardiovascular risk factors were diet specific. The low-glycemic-load diet resulted in greater reductions in TG (-21.2 mg/dl versus -4.0 mg/dl) and an increase in HDL-C (1.6 mg/dl versus -4.4 mg/dl), whereas the low-fat diet group experienced a much greater reduction in LDL-C (-5.8 mg/dl versus -16.3 mg/dl)." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"There have been, and can be, healthy high-fat and healthy low-fat diets, so long as they're built around whole foods rather than highly processed food products. Yet there are some whole foods that are better than others, and some ways of producing them and then combining them in meals that are worth attending to. So this section proposes a handful of personal policies regarding what to eat, above and beyond "food." *» EAT MOSTLY PLANTS, ESPECIALLY LEAVES. Scientists may disagree about what's so good about eating plants—Is it the antioxidants in them?The fiber?The omega-3 fatty acids?" - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.) "American nutritionists, who can't fathom how a people who enjoy their food as much as the French do, and blithely eat so many nutrients deemed toxic by nutritionists, could have substantially lower rates of heart disease than we do on our elaborately engineered low-fat diets. Maybe it's time we confronted the American paradox: a notably unhealthy population preoccupied with nutrition and diet and the idea of eating healthily. I don't mean to suggest that all would be well if we could just stop worrying about food or the state of our dietary health: Let them eat Twinkies!" - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"Effects of low-carbohydrate vs low-fat diets on weight 153. loss and cardiovascular risk factors: A meta-analysis of randomized controlled trials. Arch. Intern. Med. 166, 285-293. 140. St. Jeor, S. T., Howard, B. V., Prewitt, T. E., Bovee, V., Bazzarre, T., and Eckel, R. H. (2001). Dietary protein and 154. weight reduction: A statement for healthcare professionals from the nutrition committee of the council on nutrition, physical activity, and metabolism of the American Heart 155. Association. Circulation 104, 1869-1874. 141. Krauss, R. M., Blanche, P. J., Rawlings, R. S., Fernstrom, H. S." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"I tried low-calorie diets, low-fat diets and low-carbohydrate diets. I exercised by running, lifting weights and walking. Once a year I would take a one- or two-week juice diet. While others indulged in Okto-berfest, I experienced my annual "Octoberfast." Whenever I went to Canada to visit relatives, I observed how much older they got, year after year. I listened as my grandmother would talk endlessly about her helplessly aging friends and relatives, mostly people I didn't even know. Their organs were falling apart, they were incontinent, they needed operations." - Susan E. Schenck, The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet (Get the book.)

"Another study found that hospitalizations due to GERD were no more likely for people who ate high-fat diets than for those on low-fat diets.6 One study compared different fast foods fot their likelihood to cause reflux symptoms and found that chili and red wine caused more symptoms than higher-fat foods such as hamburgers and French fries.7 Eating foods or drinking beverages flavored with spearmint, peppermint (page 726), or other spices with strong aromatic oils causes relaxation of the LES and can contribute to symptoms in people with GERD." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.)

"Research conducted at Harvard showed that high-carbohydrate, low-fat diets may actually increase the risk of heart disease by reducing the levels of the protective or "good" HDL (high-density lipoprotein) cholesterol in the bloodstream. There is strong supporting evidence that the low-fat boom led to the current obesity trend. Just look at the numbers. According to the Center for Health Statistics, the American obesity epidemic started in the early 1980s—at the same time that the market was being flooded with low-fat products. Suddenly, the rate of overweight in adults went through the roof." - Hyla Cass, M.D., Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition (Get the book.)

"Nieca Goldberg, MD Previous research has suggested that low-fat diets might protect against cancer and heart disease, but no other studies have been as large or as well-designed as this one. THE STUDY The WHI is a large, 15-year study that is designed to identify the most common causes of death, disability and poor quality of life in postmenopausal women. The study looked at 50,000 postmenopausal women, who were randomly assigned to one of two groups." - Bottom Line Health, Bottom Line's Health Breakthroughs 2007 (Get the book.)

"Likewise, clinical studies with humans on low-fat diets also show reversal of the disease. Many studies have shown low-fat diets to be effective in controlling diabetes.12 The current recommendation is to limit all fats. Monounsaturated fats, such as olive oil, don't seem to adversely affect diabetes and so are allowed in moderation, but because all fats, including olive oil, are high in calories, they are discouraged. Saturated fat is restricted because it is believed to increase risk of heart disease. The biggest culprit, however, seems to be polyunsaturated oil." - Bruce Fife and Jon J. Kabara, The Healing Miracle of Coconut Oil (Get the book.)

"Dietary supplements are the most frequently used preventive aids, though low-fat diets, smoking cessation and other measures are often relied upon. One study showed that 73% of prostate cancer patients used dietary supplements. The most commonly used were multivitamins, vitamin E, vitamin C and calcium. [Urology 66: 161-66, 2005] Men commonly take saw palmetto berry for prostatitis, but not for prostate cancer. Cancer doctors are talking about the use of vitamin E, selenium, lycopene, saw palmetto, resveratrol, fish oil and vitamin D, to prevent prostate cancer." - Bill Sardi, You Don't Have to be Afraid of Cancer Anymore (Get the book.)

"In addition, the study showed that low-fat diets had zero health benefits in regard to avoiding the risk of getting cancer and heart disease. The study cost the American taxpayers $415 million, but this money seems to have been wasted. The mass media, medical industry and food manufacturers have not taken much notice of this important finding. In the meanwhile, the low-fat hysteria continues to escalate. "Light Fats" and their "Amazing" Effects Take for instance "light-butter" or half-fat butter, which has been heralded as one of the greatest "achievements" of food technology so far." - Andreas Moritz, Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You (Get the book.)

"The trial also found that low-fat diets decrease HDL cholesterol by 4%, which is undesirable, since HDL cholesterol is protective against heart disease. Diets high in monounsaturated fatty acids from olive oil do not adversely affect HDL levels. Although olive oil is clearly safe for people with elevated cholesterol, it is, like any fat or oil, high in calories, so people who are overweight (page 446) should limit its use. Trans fatty acids and margarine Trans fatty acids (TFAs) are found in many processed foods containing partially hydrogenated oils. The highest levels occur in margarine." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.) "However, low-fat diets have not been shown to be more effective than other weight-loss diets that restrict calories.21 Nonetheless, a low-fat, high-fiber, balanced diet has additional potential benefits, such as reducing the risk of chronic diseases including heart disease and cancer.22,23 Preliminary research indicates that people who successfully lost weight got fewer of their total calories from fat and more of them from protein foods. They also ate fewer snacks of low nutritional quality and got more of their calories from "hot meals of good quality." - Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D., The Natural Pharmacy: Complete A-Z Reference to Natural Treatments for Common Health Conditions (Get the book.)

"Aiding Arrhythmia Since 1974, taurine's ability to prevent cardiac arrhythmia has been well documented in research. It's believed that it works by helping potassium (and magnesium) inside the heart muscle cells. Remember that the potassium/ sodium balance not only affects blood pressure, but also water retention. When you have too much sodium (and not enough potassium), you retain water. Think of how you feel after you eat a really salty meal (or sometimes Chinese take-out). That's often caused by too much sodium, which translates to increased bloat." - Jonny Bowden, Ph.D., C.N.S., The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why (Get the book.)

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