Low calorie diets make sense; after all, the only way to lose weight is to take in fewer calories than you burn. And unless you plan to exercise all day to burn off giant meals, taking in fewer calories at each mealtime--in conjunction with daily exercise -is the way to go. Cutting back on saturated fat will help you stay healthy in addition to losing weight; saturated fat can lead to heart attacks and clogged arteries later in life.
Vegan
Vegans avoid all animal products. Following a vegan diet means you'll also avoid the saturated fat found in many meats. Just make sure you're not neglecting leafy greens and eating too many processed wheat and corn products. According to Pollan, author of bestselling "Omnivore's Dilemma," eating more plants, especially more leaves, can help you get the micronutrients you need while helping you avoid an overdose of macronutrients -- and calories. The typical Western diet involves heavy doses of meat and carbohydrates and few fruits and vegetables; this diet can cause health risks like obesity and diabetes, and may result in deficiencies in the beneficial things you can find in leafy greens, including phytochemicals, fiber and healthy omega-3 fats.
Vegetarian
Vegetarians don't eat meat, fish or poultry, but still may eat animal products like eggs and cheese. As long as you don't load up on cheese, you should have no problem keeping the saturated fat levels under control. To keep the calorie count in check, remember that fiber-rich foods fill you up faster, helping to diminish the temptation to sneak a dessert. Also remember to seek out nonfat or low-fat dairy options whenever possible; you'll still get the nutrients of an ordinary glass of milk if you drink skim, but you'll eliminate the extra calories from the saturated fat. According to the Harvard School of Public Health, saturated fats should account for fewer than 7 percent of your total calories.
Mediterranean Diet
According to the American Heart Association, the Mediterranean diet doesn't refer to one specific diet. You'll enjoy an abundance of cultural and ethnic inspirations when it comes to cooking Mediterranean food. However, there are dietary patterns followed by most Mediterranean cultures, which you can use to guide your low-saturated-fat, low-calorie diet. In Mediterranean countries, typically, consumption of fruits, vegetables, bread and cereals is high, along with potatoes, beans, nuts and seeds. Olive oil is a key source of dietary fat, while dairy products, fish and poultry are eaten in low amounts or in moderation, with red meat eaten only rarely. Don't forget the wine, which is consumed in low to moderate amounts.
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