A diet low in fat, high in protein and high in fiber may help you lose weight fast. While the low-fat diet has been around for some time, many dieters have just begun to understand the importance of dietary fiber and protein. Foods that fit into this type of diet promote burning body fat and help to keep you from storing it. Always consult with your doctor before beginning any new diet.
Significance
The foods you choose to include in your diet influence the way your body processes the calories. Diet ultimately affects your metabolic rate, body composition and fat burning. Low-fat, high-protein and high-fiber diets may help you lose weight by promoting fat burning, while inhibiting body fat storage. Maintaining a healthy body weight not only decreases your risk of heart disease, diabetes and other preventable diseases, it may actually save your life, according to "The Abs Diet" by David Zinczenko.
Low-Fat
Low-fat diets have been around for a long time and many people who adhere to them still fail to achieve the weight loss results they desire, says Mackie Shilstone in "The Fat Burning Bible." Low saturated fat intake makes an excellent way to promote weight loss. However, the essential fatty acids from olive oil, avocado, egg yolks, nuts, seeds and omega-3 fats, actually encourage healthy weight loss, according to Shilstone. In fact, "Xtreme Lean" authors Jonathan Lawson and Steve Holman recommend that you get at least 25 to 30 percent of your calories from healthy fats, which act as precursors in the body to potent natural fat burning hormones.
High-Protein
High protein makes dietary sense because protein has the highest thermic effect of any macro-nutrient (proteins, carbs and fats). The thermic effect of foods refers to the amount of heat they generate because of the calories used in digestion. This means that it takes a lot more energy to digest proteins, consuming up to 30 percent of the calories contained in the protein itself, according to "Combat the Fat" by Jeff Anderson. Therefore, you can eat more protein without storing large amounts of body fat. Lawson and Holman recommend between 1 and 1.5 grams of protein per pound of your body weight each day.
High-Fiber
Dietary fiber comes from fruits, vegetables and grains. Fibers clean out toxins, excess cholesterol and other waste products from the digestive system. Anderson recommends getting at least 7 grams of fiber at each of your five to six daily meals and/or snacks. Many experts estimate that modern humans take in only 10 percent or less of the daily dietary fibers ingested by their ancestors. Fiber also slows down digestion, preventing blood sugar and insulin surges, which lead to body fat storage, according to Zinczenko.
Benefits
The added protein and fiber at each meal work together to fill you up, increase the thermic effect and decrease the glycemic response of the body. Glycemic response refers to the speed with which ingested carbohydrates turn into sugar and spike insulin levels. The slower this process, the fewer sugars get forced into fat tissue for storage, according to Anderson. In addition, choosing the right fats and limiting your intake of saturated fats from animal meat and dairy helps to prevent heart disease, obesity and metabolic syndrome.
References
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat;" Jeff Anderson; 2008
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" The Usual Suspects; Jordana Brown; January 2010
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