Fad diets that restrict one or more food groups typically are unhealthy and don't work for sustained weight loss, according to the Weight-control Information Network. Fat and carbohydrates in moderate amounts are necessary for continued health. Fat is necessary to protect the organs and maintain blood flow, while carbs provide energy. Eating fewer than 130 g of carbohydrates per day also can lead to serious health complications, including kidney stones and gout.
Effectiveness
Eating a low-fat, low-carbohydrate diet can initially lead to weight loss, according to the American Academy of Family Physicians. Low-carb diets usually restrict food such as pasta, bread, pastries and other sweets. Low-carb diets also restrict potentially high-calorie foods such as pizza, bread, potatoes and cereal. The diets usually result in weight loss because of the restricted calories consumed and not the source of the calories.
Recommendations
Trans fats, or saturated fats, can be entirely eliminated from any diet as they provide empty calories and lead to obesity and other related medical conditions. However, the body needs some levels of polyunsaturated and monounsaturated fat to function. According to the American Heart Association, a healthy diet consists of 25 to 35 percent of its daily calories from healthy fat sources such as fish, lean meat and poultry, nuts and olive oil.
Features
Many low-carb diets are high in fat and require dieters to consume most of their calories from high-protein foods such as meat and dairy that often have higher fat contents. According to the Mayo Clinic, healthy carbs to eat on a restricted fat diet should include more beans and lean cuts of meat, low-fat and fat-free dairy, egg whites and broiled fish.
Benefits
Choosing complex and simple carbohydrates that also contain essential vitamins and minerals usually translates to fewer calories as well. According to Medline Plus, simple carbs that usually contain empty and unhealthy fat calories are foods that have gone through extensive processing. Simple, high-fat carbs include baked goods, candy, sugared sodas, white bread and sugar. Simple carbs that are naturally low in fat and contain vitamins and minerals usually are found in fresh fruit and vegetables and milk.
Expert Insight
An average of 40 to 60 percent of your total daily calorie consumption should come from healthy complex carbohydrates that are low in saturated fats and added sugar, according to Medline Plus. Healthy options come from legumes, such as peas, lentils and beans, whole grain pasta, bread and rice and fresh fruit and vegetables.
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