How do low-fat diets work?
Allison asked:
I just read somewhere about a girl losing weight by eating 25 grams of fat a day. So I’d like to know a little more about low fat diets. Like, what kind of food can you eat? How fast does the weight come off? Is it easier or harder to maintain the weightloss than it is with a low calorie diet, etc.
I just read somewhere about a girl losing weight by eating 25 grams of fat a day. So I’d like to know a little more about low fat diets. Like, what kind of food can you eat? How fast does the weight come off? Is it easier or harder to maintain the weightloss than it is with a low calorie diet, etc.
Any help is appreciated!
Leonardo
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Weight loss relies on calorie intake, not fat grams. It’s another fad diet. Sure, fat has more calories per gram (9 as opposed to 4), but in consideration to weight loss, it’s determined by how much you take. So if you eat less fat of course you have more room to spare for other kinds of calories, from protein and carbs (4 per). Fat does not make you fat. Excessive calories do.
Calories are calories whether they come from fat, carbs, or sugar. Counting ALL calories is the ONLY way to lose weight. Read more here:
’nuff said?
these diets were popular 15 years ago (or more) & people did lose weight as it was more often combined with a high fibre diet-so you ate low fat & high fibre. It was something like 25gms fat a day & 30+ of fibre…and that is a lot of fibre to get through!
No matter how they phrase it, its still just reducing calories overall- its the total amount in that puts on the weight, not where they come from.
I did this for about a year, had great success. I also exercised for at least an hour every day. 12 years later, I’ve gained a little back, but am still in good shape, and only 7 pounds over weight. i ate mostly fresh veggies, and fruit. Using only fat-free dressing and dips. I did not give up meat, proteins, starches, and carbs or sugar. but I did use them in moderation. I also picked one day a week as a reward day. On that day, I ate what I wanted. i don’t mean that I would sit down and eat a whole pizza, but I would have a couple of slices, the same for that donut you’ve been craving, if I wanted one on that given day, even after having the pizza then I had one. The key is this, drink lots of water, do not eat after 7P.M, read labels, fill up on fresh veggies, before you eat a meal, or make that your meal, and you must exercise. Susan Powder has some very helpful reading material on fat free living, you may want to check her out. Good luck, and remember Be careful when going on any type of eating modification program.
With a low fat diet you’ll lose weight, and counting your calories as well will be necessary. The reason you’ll lose weight is because you will be watching the foods pretty close. For example you will be limiting these foods to once a week: cheeses, fried foods, fast foods, sugary treats (too much sugar turns to fat). This is how I do it anyway with my clients. I have them discipline themselves all week, then they get a “free day” to eat whatever they want to once a week. It’s easier to live this way as a lifestyle, because it’s mostly staying away from fast food places, and learning to cook without frying everything.
Exercise will be key too, for weight loss yu will need to focus 4-6 days a week until you get to where you want to go. You’ll need to do cardio (treadmeill, fast walking, stationary bike, tae bo, kickboxing) for a minimum of 30 minutes, building up to an hour. You can do it!
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults:
Teens/Children:
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
Antioxidant Superstars – Vegetables and Beans:
Antioxidant Loaded Fruits:
Good Carbs Mean Better Weight:
The Benefits of Protein:
Some Fats Are Good For You:
Antioxidants in Green and Black Tea:
What You Should Eat Daily:
Best Foods to Fight off Disease and Keep You Healthy:
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
Starting an Exercise Program:
Strength Training Basics:
Cardiovascular Machine Workouts:
Balance Your Way to a Stronger Body:
Understanding Your Training Heart Rate:
Exercise Errors:
Getting a Flat Stomach:
Weight Lifting – Does Order Matter:
Encouraging Exercise in Your Kids:
Strength Training Safe and Effective for Kids:
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.