Breaking down body fat is a process that may seem mysterious, but it's really quite simple. Your body must use more energy than you take in. This deficit eventually forces your body to break down its own fat for the energy it needs, a process called lipolysis. You lose fat -- and weight. All diets operate on this basic principle. Always check with your doctor about the proper diet and exercise plan for you.
Low-Calorie Diets
One way to create a calorie deficit and break down fat is to eat fewer calories than your body needs. This is the goal of reduced-calorie diets, which typically aim for 1,200 to 1,800 calories per day. Examples include the Duke Diet and Fitness Plan and Weight Watchers. Many of these diets also suggest exercise to boost calorie-burning and preserve lean tissue, which will continue to help your body burn more calories. A typical weight-loss rate can range from 1 to 2 lbs. per week, depending on the number of calories and level of exercise. Some programs provide their own calorie-controlled meals, such as Jenny Craig.
Very Low-Calorie Diets
A very low-calorie diet may prescribe 800 or fewer calories per day, usually in a meal-replacement product instead of food. This should only be conducted under the close supervision of a doctor. These diets are typically prescribed for moderately to extremely obese patients, who can benefit from rapid weight loss to help with other health problems, such as high blood pressure. These diets are used only for a short time, such as 12 to 16 weeks. They can cause a steady weight loss of 3 to 5 lbs. per week. A comprehensive regimen of counseling and lifestyle change should accompany the diet, advises the Weight-Control Information Network.
Low-Carbohydrate or High-Protein Diets
As their names imply, these diets emphasize protein or restrict carbohydrates, such as rice, bread and pasta. The idea is to prevent the body from secreting insulin, which causes the body to burn sugar from food rather than breaking down fat stores. These diets work largely because they also restrict calories. Although these diets can work at first, warns MayoClinic.com, if you return to your typical diet, you can regain the weight you have lost. Examples of low-carb diets include the Atkins and South Beach diets. A variation are glycemic index diets, such as Sugarbusters and the Zone, which emphasize foods that are least likely to provoke the insulin response.
Low-Fat Diets
Low-fat diets seek to limit fat to about 20 percent of calories consumed daily. Because fat contains more calories per gram than carbohydrates and protein, decreasing fat is an effective way to limit calories. As less fat and calories are consumed, the body must break down its own fat stores. The Ornish and Pritikin diets are examples of low-fat diets. A variation is the very-low-fat diet, which limits fat to 10 percent of daily calories. As with other diets that restrict certain food types, returning to normal eating can easily tip the balance to surplus calories and storing body fat once again.
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