A diet that cuts out fat, salt and sugar may seem like a good approach for losing weight because you will not be getting the calories that normal diets get from fat and sugar. Cutting out salt can reduce the likelihood of water retention from too much sodium. However, this kind of diet does not allow a balanced pattern of eating, and a nutritionist can help you develop a more appropriate weight-loss diet.
Foods
A weight-loss diet that cuts out fat, salt and sugar is low in processed foods, which often contain salt and are high in animal proteins. Fat-free ground turkey and egg whites contain no salt, although they do have natural sodium, and they have no sugar. Many fruits and vegetables are nearly fat-free, but they provide natural sugars from fructose. Fat-free dairy products have natural sugar from lactose, and cheese has salt in it. Beans and whole grains, such as bulgur or oatmeal, contain a small amount of fat, and the diet excludes nuts and seeds because of their fat.
Weight Loss
As long as you stick to it, a weight-loss diet that cuts out fat, salt and sugar is likely to be successful because it is probably low in calories. Fat and sugars are sources of calories, with 9 calories per g of fat and 4 calories per g of sugar. The salt content of your diet does not affect your loss of weight from body fat because salt does not contribute calories. The food choices on the diet may be so boring that you quit the diet before you reach your weight-loss goals.
Nutritional Concerns
Some kinds of dietary fat are essential for maintaining healthy vision and nervous system, according to the Linus Pauling Institute Micronutrient Information Center. Your body needs dietary fat to absorb vitamin E from food, and a diet without fat can lead to a deficiency. You may not get enough dietary fiber if you do not eat nuts, whole grains, fruits or vegetables, and you are unlikely to get adequate calcium for healthy bones because the best sources are dairy products, fatty fish and fortified juice and cereal, according to the "2010 Dietary Guidelines for Americans" from the U.S. Department of Health and Human Services.
Alternative Approach
Instead of eliminating all fat and sugars from your diet, focus on reducing your total number of calories to lose weight. The average American gets 800 calories per day from solid fats and added sugars, according to the "2010 Dietary Guidelines for Americans." It takes a deficit of 3,500 calories to lose 1 lb. of body fat, so cutting out 800 calories per day can help you lose about 1.5 lbs. per week.
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