Why Choosing “Low Fat” And “Diet” Food Might Not Help You Lose Weight
Many image conscious people would have most probably gone on a diet at some point of their lives.
Whether that might have been a juicing diet, Atkins diet, Vegan diet, South Beach diet, or just purely starving themselves, the main idea was to lose excess weight as quickly as possible.
In the last couple of years, a couple of studies have been conducted to show that not only are low fat diets not exactly effective in spearheading weight loss, some of them are quite detrimental to health and may actually cause a person to increase in weight in the long run.
Low fat diets are essentially any food regimens offering low calorie content. (This is also the premise behind low-fat yogurt and milk.) In a research that was published in Lancet Diabetes and Endocrinology, 53 random clinical trials out of approximately 68,000 participants who followed either a high fat or low fat diet were analyzed.
The outcome of the research showed that low fat diets were less effective for weight loss compared to certain high fat diets.
In a separate but related research in Spain, around 7,500 obese and overweight people were enrolled for a study by Ramon Estruch of the University of Barcelona. Research findings showed that the individuals who ate high-fat healthy food did not have considerable weight gain over their counterparts who took low fat diets.
What the results show us is that the fat content of food has very little to do with whether or not it is unhealthy and will cause you to gain weight.
Healthy foods with a high fat content such as eggs and avocados are a normal part of many healthy diets and do not cause weight gain as a whole.
On the other hand, some of the low fat foods such as low fat ice-cream contain unhealthy processed fats which are the causative agents for high cholesterol.
Natural fats in whole food have also been shown to actually aid individuals trying to lose weight.
This is because they are source of energy for the body, which reduces the need for cravings. At the same time, healthy fats are a major source of satiety which is the “fulfilment” you get from eating food. Satisfied people tend to eat less.
Well, now that we have established that the healthy component of food is not exactly attached to whether is high or low in fat, we can comfortably understand that for individuals seeking to lose weight, the key remains in a healthy and balanced wholesome diet.
Smaller portions and plenty of exercise have never failed anyone.
Can Cutting Carbs Really Lead to Weight Loss?
First you were told that eating fat makes you fat. Now you know that is incorrect, that eating sugar makes you fat.
Fats are needed as a part of a healthy diet.
You were also told you shouldn’t eat more than one egg a day because of a link to cholesterol. Now you know eggs aren’t linked to high cholesterol levels, so eating a couple of day will not do you any harm.
You may have heard that cutting back on the carbs can lead to significant weight loss. Is this another one of those health recommendations that will soon be changed?
Let’s first take a look at what happens on a typical diet.
Most attempts at losing weight will leave you frustrated, extremely hungry, unsatisfied after mealtime, and all of these things can eventually lead to weight gain.
You don’t give your body the nutrition it needs, your brain consistently sends hunger signals, and you end up overeating unhealthy “comfort” foods unless you have iron willpower.
The Carbohydrate/Weight Loss Connection
Fortunately, there is an easy way to lose weight and still feel full after you eat. You need to reduce your appetite significantly. You want to see quick but safe weight loss, without hunger, to keep you motivated.
You also want to boost your metabolic process so you burn more fat, calories and carbohydrates than you usually do.
To do all of those things in one fell swoop, cut back on sugar and starches.
Refined sugar is not needed by the human body. There are plenty of naturally healthy sugars in vegetables, fruits, nuts and berries. Refined sugar leads to high insulin levels. Insulin is the major fat storage hormone in your body.
When you get too much sugar and starches, you pack on the pounds, usually unhealthy fat.
When you cut back on simple carbohydrates and starches, your insulin levels lower, you automatically eat fewer calories, and you are not hungry as often.
What to Eat Instead of Carbs
In place of simple carbohydrates, eat foods that have very few carbohydrates, or complex carbohydrates. Complex carbohydrates are harder to process, so they are not absorbed into your bloodstream as quickly as simple carbs.
Protein sources to focus on that are low-carb or no-carb include pork, beef, chicken, lamb and bacon. Fish and seafood that deliver protein and are healthy include wild-caught salmon and trout, as well as shrimp, lobsters and other shellfish. Omega-3 enriched or pastured eggs are excellent protein sources.
Getting plenty of protein each day can boost your metabolism to where it is burning an additional 80 to 100 cal per day.
What Daily Carb Count Leads to Weight Loss?
Cut your carb intake back to 20 to 50 g per day for quick and healthy weight loss.
Eat low-carb vegetables like broccoli, spinach, kale, cabbage, lettuce, cucumbers and celery. Skip the grains, as several studies show there is absolutely no human need for grains in your diet.
Healthy fats include olive, coconut and avocado oils, butter and tallow. Don’t be scared to eat fat. Remember, fat doesn’t make you fat, simple carbohydrates and sugar do.