Big Fat Lies

1. Diets and exercise don't work for sustainable weight loss

"Mann and her colleagues concluded that, statistically speaking, the best indicator that someone will be heavier in five years' time is them being on a diet now."

Diets fail because they don't address the root cause. They rely on willpower to restrict calories, which is unsustainable in the long term. Our bodies have complex hormonal systems that regulate appetite and metabolism, which adapt to calorie restriction by slowing metabolism and increasing hunger.

Exercise is not an effective weight loss tool. While beneficial for overall health, exercise alone does not lead to significant weight loss. Studies show that increased physical activity often results in increased appetite, negating any calorie-burning effects. Additionally, the calories burned through exercise are often overestimated, while the calories consumed as a "reward" for exercising are underestimated.

2. Vitamins and supplements are largely unnecessary and potentially harmful

"For most of us most of the time, taking vitamin supplements just means creating expensive urine."

Vitamin deficiencies are rare in developed countries. Most people get sufficient vitamins and minerals from their diet, even if it's not optimal. The body is efficient at extracting and utilizing nutrients from food.

Supplements can have unintended consequences. High doses of certain vitamins, such as A and E, can be harmful. For example:

• Excess vitamin A during pregnancy can cause birth defects
• High vitamin E intake has been associated with increased risk of prostate cancer
• Folic acid supplementation may increase cancer risk in some populations

Studies consistently show that vitamin supplements do not reduce the risk of chronic diseases in the general population, and in some cases may increase risk.

3. Sugar (fructose) is the primary culprit behind obesity and chronic diseases

"Sugar makes us fat. It's directly converted to fat by our liver and it destroys our appetite control so we want to eat more of everything."

Fructose disrupts our appetite-control system. Unlike other nutrients, fructose doesn't trigger satiety hormones. This leads to overconsumption and weight gain. Fructose is also directly converted to fat by the liver, contributing to fatty liver disease and insulin resistance.

Sugar consumption is linked to numerous chronic diseases:

• Type 2 diabetes
• Heart disease
• Certain cancers (especially pancreatic)
• Kidney disease
• Dementia

The dramatic increase in sugar consumption over the past century closely parallels the rise in these chronic diseases. Reducing or eliminating sugar intake can lead to significant improvements in health and weight.

4. Polyunsaturated fats, especially seed oils, contribute to heart disease and cancer

"If I were of a nasty disposition and wanted to recommend a diet that was sure to give you heart disease, there could be no better way than tell you to avoid animal fat and make sure you consume lots of polyunsaturated seed oils."

Seed oils are high in omega-6 fatty acids. These oils, such as soybean, corn, and sunflower oil, have become ubiquitous in processed foods and cooking. They've largely replaced traditional animal fats and tropical oils in our diet.

Excessive omega-6 intake promotes inflammation and oxidation. This leads to:

• Increased risk of heart disease through oxidation of LDL cholesterol
• Higher cancer risk, particularly for breast and skin cancers
• Imbalance in the omega-6 to omega-3 ratio, which should ideally be close to 1:1

The dramatic increase in seed oil consumption over the past century closely mirrors the rise in chronic diseases, particularly cancer and heart disease.

5. The "cholesterol causes heart disease" theory is flawed and unsupported

"The complete lack of evidence has not, however, stopped the marketing machine behind the 'don't eat saturated fat' message."

The diet-heart hypothesis lacks scientific support. Despite decades of research, there's no convincing evidence that dietary cholesterol or saturated fat causes heart disease. The original studies supporting this theory were flawed and selective.

Statins may not be as beneficial as claimed. While statins do lower cholesterol levels, their effect on overall mortality is minimal, especially for primary prevention in healthy individuals. The benefits may be outweighed by side effects and potential long-term risks.

Oxidized LDL, not total cholesterol, is the real culprit. Heart disease is more closely linked to inflammation and oxidation of LDL particles, which is promoted by high sugar intake and excessive omega-6 fats, not saturated fat consumption.

6. Our food supply has been dramatically altered in the last century

"By 1967, seed-oil-based shortening accounted for almost a third of all fats consumed in the US; seed-based salad and cooking oils accounted for almost a further third; and seed-oil-based margarine made up almost a quarter. The remaining 14 per cent was animal-fat-based shortenings and butter. Just 60 years earlier, those numbers had been the complete opposite – 90 per cent animal-based."

Processed foods now dominate our diet. The vast majority of supermarket products contain added sugars, seed oils, or both. These ingredients are cheap, shelf-stable, and enhance palatability, making them ideal for food manufacturers.

Traditional fats have been replaced:

• Animal fats → Seed oils
• Butter → Margarine
• Lard → Vegetable shortening

This shift has dramatically altered the fatty acid composition of our diet, increasing omega-6 intake and reducing saturated fat consumption.

7. A return to whole, unprocessed foods is the key to health

"If you restrict your shopping to the outer perimeter of the supermarket (i.e. if you 'shop the perimeter') you'll automatically avoid all added sugar and all seed oils."

Focus on nutrient-dense, whole foods. These include:

• Meats, preferably grass-fed
• Fish and seafood
• Eggs
• Vegetables and fruits
• Nuts and seeds (in moderation)
• Dairy products (if tolerated)

Avoid or minimize processed foods. This eliminates most sources of added sugars and seed oils. Cooking from scratch gives you control over ingredients and allows you to use healthier fats like butter, olive oil, and coconut oil.

Don't fear natural fats. Saturated and monounsaturated fats from whole food sources are not harmful and can be beneficial when consumed as part of a balanced diet.

8. The food and health industries are driven by profit, not health outcomes

"At no point in the history of the use of either of these substances has your health been a consideration, let alone a priority."

Follow the money. Many nutritional recommendations and food industry practices are driven by profit motives rather than health concerns. Examples include:

• Promotion of low-fat products (which are often high in sugar)
• Push for cholesterol-lowering drugs
• Fortification of foods with vitamins and minerals
• Marketing of sugary drinks and snacks

Be skeptical of industry-funded research. Studies funded by food and pharmaceutical companies often have biased outcomes that favor their products. Independent research and long-term population studies often tell a different story.

Government guidelines are influenced by industry. Food industry lobbying has a significant impact on dietary guidelines and public health policies, often to the detriment of public health.

9. Eliminating sugar and seed oils from your diet is challenging but achievable

"Quitting fructose is far harder than quitting nicotine – imagine how hard it would be stop smoking if everything you ate or drank contained the addictive ingredient."

Read labels carefully. Sugar and seed oils are hidden in many unexpected places. Common sources include:

• Condiments and sauces
• Breads and baked goods
• Breakfast cereals
• Flavored yogurts
• Processed meats

Cook more meals at home. This gives you control over ingredients and allows you to use healthier fats and avoid added sugars.

Be prepared for withdrawal symptoms. Sugar is addictive, and eliminating it can lead to temporary cravings and discomfort. These typically subside after a few weeks.

Focus on what you can eat, not what you can't. There are still plenty of delicious, satisfying foods available when avoiding sugar and seed oils. Emphasize whole, unprocessed foods and experiment with new recipes and flavors.

Last updated: October 3, 2024