Fat is a substance that provides energy in the form of calories. Monounsaturated fats and omega-3 fatty acids, are part of your cell membranes, skin and hair. Saturated fat and trans fats, also called hydrogenated vegetable oils, clog your arteries and increase risk of coronary artery disease. Fat-reducing diets may reduce your consumption of calories and unhealthy fats, decrease your body fat and lower your risk of heart disease and obesity.
Low-Fat, Low-Glycemic Index Diet
A low-fat, low-glycemic index diet is one in which you consume reduced calories from fat and eat carbohydrates that have a low glycemic index. Glycemic index is an indicator of how fast sugar from food enters your bloodstream. Sugars from high glycemic foods enter your blood stream faster and increase your blood sugar levels higher than sugars from low glycemic foods. Refined grained and processed foods generally have a high glycemic index compared with whole grains, fresh fruits and vegetables. Sugars from high glycemic foods are more likely to produce fat and increase body weight, according to research by Helle Hare-bruun, Ph.D., published in the "American Journal of Clinical Nutrition" in 2006. Research by Babak Bahadori, MD, published in "Diabetes Obesity Metabolism" in 2005 found that a low-fat, low glycemic index diet leads to a significant reduction of fat mass with very good adherence to the diet. The results of the research demonstrates that 91 percent of subjects stay on the diet for the full 24 weeks duration with an average weight loss of 8.9 kg and 15 percent decrease in fat mass.
Low-Fat, Low-Carbohydrate Diet
Low-fat, low-carbohydrate diets may help you to reduce your fat intake and lose some of your stored body fat associated with weight. Fat is the highest calorie contributor among food substances, accounting for nine calories per gram of food. Fat that is not burned for energy is stored in fat cells called adipocytes. Carbohydrates contribute four calories per gram of food. Carbohydrates that are not used for energy may increase the production of fat within your body. A low-fat, low-carbohydrate diet may help you lose weight in the short term. Yet, over time, a low-fat, low-carbohydrate diet becomes more difficult to maintain and may also increase your risk for malnutrition due to the reduced amount of nutrients you consume. Research by Steven Heymsfield M.D. published in the "American Journal of Clinical Nutrition" in 2007 reports that low calories diets produce smaller than predicted weight loss due to difficulties in adherence.
High-Protein Diet
High protein diets may be helpful in reducing weight, decreasing body fat and improving cardiovascular health. Research by Lorraine Evangelista, RN, Ph.D., published in the "Journal of Cardiovascular Nursing" in 2009 discovered that a high-protein diet results in moderate weight loss, reduced body fat, and improved blood cholesterol and fat profile in overweight and obese patients. Furthermore, the research demonstrates that a high protein diet enhances quality of life.
References
- MedlinePlus: Fat
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, in with the Good
- Harvard Medical School: Glycemic Index and Glycemic Load for 100+ Foods
- University of Wisconsin Hospitals and Clinics Center for Integrative Medicine: Glycemic Index
- PubMed.gov: Glycemic Index and Glycemic Load in Relation to Changes in Body Weight, Body Fat Distribution, and Body Composition in Adult Danes
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