Low-Fat Diet Programs

Fad diets that focus on one food or a group of foods can prove effective if you desire dramatic weight loss, but you may regain the weight you lost when you return to a normal diet. Sometimes a diet seems to work at first due to loss of fluid instead of fat. The proven way to lose weight successfully involves choosing a low-fat diet program that focuses on the right foods and cooking techniques. Your body needs the main food groups to keep slim and healthy.

Dean Ornish Diet

The Dean Ornish diet program emphasizes complex carbohydrates like grains, fruits and vegetables to replace meat. The plan comes from a cardiologist and clinical professor of medicine at the University of California, San Francisco. This diet also helps to reduce the risk of cardiovascular disease since it is based on vegetarianism.

Some foods are not allowed, such as fats and oils, nuts, seeds, avocados and white flour or rice. Instead, the plan advocates a variety of fruits and vegetables such as cucumbers, celery, spinach, greens and salad vegetables.

The diet is adequate for people who are health-conscious, including vegetarians or anyone who likes a variety of foods. Only 10 percent of calories on this diet come from fat, so it can be restrictive for some people. The foods for this diet are readily available in any supermarket.

Pritikin Program

Pritikin diet program was developed in the 1950s by Nathan Pritikin, founder of the Pritikin Longevity Center. The Pritikin program involves eating natural foods like fruits, vegetables and whole grain along with seafood and limited quantities of lean meat. The program emphasizes food exchange lists, exercise and stress management.

The diet was developed to help prevent heart disease, but is also effective for weight loss. Animal fats or hydrogenated oils and fatty meats are not allowed. Also restricted are whole milk, egg yolks and drinks with caffeine. The diet is not designed for fast weight loss. Instead, it is a holistic approach to health.

This diet is very low in fat and high in fiber, and the daily caloric breakdown includes 10 percent from fat, 10 to 15 percent from proteins and 75 to 80 percent from carbohydrates. Daily food amounts should also include 35 grams of fiber and less than 100 mg of cholesterol and 600 mg of sodium.

Scarsdale Diet

Scarsdale is a restrictive two-week diet that eliminates fats and most dairy products. Carbohydrates are also somewhat limited. Fruit juice, alcohol, desserts and deli-type luncheon meat are not allowed. The first two weeks are very low in calories, providing only a 1,000-calorie daily allotment.

The program emphasizes lean meat, fruit and vegetables. Sugar is not allowed, nor is peanut butter, candy, foods with flour, cream or whole milk and any fatty meats, dressings or fat. The only snacks allowed are low-calorie foods such as carrots, celery, coffee, tea or diet soda between meals. You can substitute low-fat cottage cheese mixed with 1 tbsp. low-fat sour cream and fruit or nuts for any lunch. The diet is for people who can tolerate a drastic short-term plan with low calories and low fat.