I recently met a woman who was following, or trying to follow a low fat diet. She was asking me if I thought low fat diets really work. Like most of us, she has been googling diet and fitness with a somewhat confusing result. So here is my two cents.
Low fat diets have been extremely popular. But recently there has been a trend to reduce carbohydrate consumption and increase fats and proteins. This diet strategy has shown to be extremely effective in improving overall health, body composition, and performance.
There is definitely confusion regarding low fat diets, because there is still ongoing research that examines the efficacy of low fat/high carbohydrate diets for weight loss. A lot of the confusion stems from the fact that low fat diets work when it comes to weight loss. But keep reading, there is more to this story.
The reason low fat diets work is because anytime you decrease a person’s caloric intake to a level significantly below their energy expenditure they will lose weight. It isn’t rocket science just simple math. The question should not be if low fat diets work but if they work the best?
From my own experience, the answer to that is NO. And trust me, I have been on some crazy low fat diets. Low fat diets usually include high carbohydrates, but lowering your carbohydrate consumption and increasing your fat and protein intake leads to a diet that is more effective at preserving and building lean body mass, and improving health.
I used to be “afraid” of fat. I would never eat anything with over 2 or 3 grams of fat. What a bore! Then as I started to learn more about the effects of high carbs and the math game (calories in v.s calories out), I realized I would not gain weight if I ate more fat here and there. I actually noticed my physique looking better and healthier after tweaking the fat consumption in my diet. When you can eat more than 4 grams of fat, it opens up a world of new and delicious foods!
The math game is most important when you are dealing with dietary numbers (calories in v.s. calories out), so once you have your math under control look for balance. A balanced carbohydrate/protein/fat diet is key to increase your level of satiety (you feel full longer), making it easier to stay on track. The more you stick to your plan, the better your plan will work.