Diets that are low in fat are popular with people trying to lose weight--and they are generally good choices to accomplish that. Most low-fat diets call for high consumption of carbohydrates such as fruits, vegetables and whole grains. They do not omit fat completely, since fat is essential to a healthy body, and most do not prohibit meat.
Weight Watchers
Weight Watchers members choose foods based on a points system that is derived by the calorie, fiber and fat content of foods. This prompts members to become comfortable reading food labels and making choices that are, overall, low in fat.
Ornish Diet
The Ornish Diet is one popular low-fat, high-carbohydrate diet that has been shown to reduce cardiovascular disease. However, critics say the diet is not healthy because it restricts essential fatty acids, say Dr. Darwin Deen and dietitian Lisa Hark in their book, "Nutrition for Life." They also say that following the diet at home may be tricky; patients of Dr. Dean Ornish followed the diet in a spalike environment where meals were chef-prepared.
Mediterranean Diets
Countries along the Mediterranean Sea follow a pattern of eating that is similar and healthy, according to the American Heart Association. The diets are high in fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds. They include low to moderate amounts of dairy products, fish and poultry, and hardly any red meat. Wine is a staple in many Mediterranean diets, and olive oil is a major source of healthy monounsaturated fat.
Pritikin Program
The Pritikin Program, which is primarily vegetarian, gets high marks for providing a wide variety of food choices. Most meals are not only low in fat but also high in fiber and high in carbohydrates. Consider legumes and vegetables, with brown rice, plus a tomato and cucumber salad as typical fare.
Hawaii Diet
The Hawaii Diet allows no more than 1 oz. of animal-based food per day. Most calories and protein are supposed to come from vegetable and fruit sources, spread across three meals and one or two daily snacks. It emphasizes nutrient density of foods and teaches people about the Shintani Mass Index, or SMI. Menu planning requires memorization (or constant referencing) of the SMI for various foods.
Low-Fat Living
This eating plan allows for four small, low-fat meals per day, plus three low-fat, high-fiber snacks that are eaten at specific intervals. Fat-free processed foods are allowed only in small quantities, to prevent a high insulin response. Some of the meals and snacks require considerable preparation, but the book by Dr. Robert Cooper includes recipes.
SlimFast
SlimFast is a popular liquid meal replacement that reduces calorie consumption. The plan works by replacing two meals and two snacks with low-fat SlimFast shakes, soups and bars. The key to success is to make sure your evening meal is sensible, with proper low-fat portions of food. Some people may get bored with shakes every day, but other people like how the shakes make eating on the run so easy.
References
- "Nutrition for Life: The No-Fad, No-Nonsense Approach to Eating Well and Reaching Your Healthy Weight;" registered dietitian Lisa Hark and Dr. Darwin Deen; 2005
- Mayo Clinic: Heart-healthy diet: 8 steps to prevent heart disease
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