Nutrition is an import segment of weight loss. It’s not enough to exercise regularly, but you also have to modify the eating pattern. In a bid to lose weight, most people make some drastic decisions such as eliminating fat from food and a whole bunch of other things. However, low-fat or no-fat diet can sabotage your weight loss efforts. How’s that possible? Keep reading this article to find out.
Why Isn’t Low-Fat Diet Helpful For Weight Loss?
Unfortunately, various myths and misconceptions about food are widely prevalent today, and one of the most common myths that all fat is bad and successful weight loss requires the elimination of this food group. That’s why most people who want to lose a couple of pounds opt for low-fat food. Researchers at the Harvard Medical School discovered that low-fat diets don’t generate successful weight loss. They analyzed 53 long-term studies carried out since 1960 which compared low-fat and low-carb diets and followed about 68,000 people. An analysis published in the Lancet Diabetes and Endocrinology showed that in weight loss trials, low-carb diets led to greater results than low-fat eating patterns. In fact, the science doesn’t support low-fat diet as the optimal long-term weight loss strategy.
The groundbreaking discovery from Harvard researchers provides a new insight that explains why some people make diet tweaks but don’t lose weight in the process. It comes as no wonder as people are more likely to choose low-fat/low-carb diet rather than the low-carb diet itself according to research published in the journal Appetite.
Low-fat diet and its efficacy were subjects of many studies including the one carried out by scientists in the United Kingdom. They compared the effectiveness of low-fat diet with consumption of probiotic yogurt in women who followed a weight loss program. The American Journal of Clinical Nutrition featured results of this research which confirmed that consumption of probiotic yogurt compared with low-fat eating pattern showed no significant effect on weight loss. Although yogurt wasn’t that effective for weight loss, it exerted positive effects on insulin sensitivity and cholesterol.
The Diabetes Care journal published a study which also jumped on the carbs vs. fat bandwagon. Scientists followed 105 overweight adults with Type 2 diabetes and discovered that low-carb diet had a greater impact on weight loss and A1C ( a blood test that provides information about a person’s average levels of blood glucose).
Researchers from Florida also discovered that reducing carbohydrate intake will generate a greater weight loss comparing to weight loss diet. They call for more studies on this subject because most people opt for a low-fat eating pattern to lose weight. So, why is low-fat diet blocking your weight loss efforts? To explain why this happens, it’s important to mention that a study from the American Journal of Clinical Nutrition discovered that participants who ate more dairy products including full-fat milk didn’t have noticeable changes in their weight. That said when they switched to low-fat foods they upped the intake of carbs such as bread and rice. These food items are high in calories and also affect your blood sugar, and it’s needless to mention it leads to weight loss. So, what’s going on here? It happens that low-fat food doesn’t “fill you up” which is why you crave more food. As you already know, cravings usually refer to something not-so-healthy. On the other hand, healthy fat is satiating and prevents you from overeating.
Tips To Lose Weight Effectively
Now that you know low-fat diet isn’t as practical as you thought, you’re probably wondering how to lose weight successfully. Below, you’ll see useful tips that you should follow:
- Exercise regularly
- Complement your diet plan and fitness program with dietary supplements such as Phenocal to boost metabolism and lose weight successfully
- Don’t starve yourself, eating regularly is mandatory
- Don’t skip meals, particularly breakfast
- Limit consumption of sugar and artificial sweeteners
- Limit or avoid consumption of trans fat
- Opt for healthy fats
- Follow Mediterranean diet which is dubbed as the healthiest diet in the world. It’s highly beneficial for your health and can help you lose weight and maintain it
- Increase intake of fruits and vegetables
- Stay hydrated throughout the day
- Use a smaller plate to control the portion size.
When it comes to weight loss, people are more likely to opt for low-fat diet than any other eating pattern. However, science says it’s a mistake because low-fat diet can only sabotage your endeavor. It’s because that way, you’ll crave food and potentially indulge into something unhealthy. Of course, it is crucial to understand the difference between good and bad fat. To lose weight, you’ll have to ditch trans fats and other unhealthy fats and consume healthy counterparts. The key to successful weight loss is a well-balanced diet and overall healthy lifestyle, and it’s something you can achieve.