There are several problems associated with low-fat diets, many of
which are the same as those associated with low-calorie diets. Low-fat
diets can slow metabolism, and also increase hunger through reduced
satiety. People on low-fat diets tend to eat more carbohydrate; as you
may recall, 40 percent or more of carbohydrate is directly converted
to fat for storage by the body. And, many low-fat packaged foods are
higher in sugar; with the fat content lowered, the flavor is gone too,
and manufacturers must add sugar to make it more palatable.
The worst problems associated with low-fat diets are essential-
fatty-acid imbalances, hormonal problems and disease. Essential fatty
acids are usually deficient in low-fat diets, along with all the benefits
previously explained. Women who are on or who have been on low-
fat diets are especially vulnerable to hormonal imbalances. And final-
ly, contrary to popular belief, low-fat diets do not prevent disease. In
fact, some types of fat are associated with prevention of heart disease
and cancer.
The Gram Counter
Knowing the weight in grams of each food eaten at a meal can have
more practical meaning. I’ve used it in this book, but primarily for ref-
erence. In addition, knowing the approximate grams of macronutri-
ents — and the ratio between carbohydrates, protein and fat — can
make it easier to relate to how the body responds, metabolically, espe-
cially in relation to insulin as previously discussed. Gram counting
also includes the popular 40-30-30 plan, which suggests people eat 40
percent of their calories from carbohydrates, and 30 percent each from
protein and fat. Soon after starting private practice, I used this ratio as
a starting point — not as a “cookbook” diet — but to help people fur-
ther determine their individual needs. Calculating the percentages of
macronutrients involves multiplying the grams of each macronutri-
ent by 4 calories for carbohydrate, 4 for protein, and 9 for fat, and
dividing each subtotal by the total calories of the food or meal. (Fats
have 9 calories per gram, and carbohydrates and proteins each have
4 calories per gram.)
But counting grams, like counting calories, can also maintain the
dieting obsession. Each time you eat something you have to think
about how much it weighs or you have to look it up in a food table.
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