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Low-fat diets have been considered the most effective weight loss technique since the 1970’s, and most dieters seem to have adopted a ‘No Fat’ attitude. While it is necessary to reduce your fat consumption to enhance your weight loss, it must be understood that there are many different types of Fat.

Some fats, such as unsaturated fats and Omega 3 fats are actually good for your physical and emotional health. Dietary fats are one of 3 macronutrients that provide energy to your body. Fat is also essential to dissolve certain vitamins (A, D, E, and K) and absorb their nutrients.

Monounsaturated Fats (MUFAs)

Monounsaturated fats are beneficial because they can the lower bad cholesterol (LDL) in your blood, while increasing the levels of HDL or good cholesterol. MUFAs can also help control your blood sugar and insulin levels.

Foods with monounsaturated fats include organic peanut butter, unsalted Nuts (peanuts, pecans, almonds, cashews, hazelnuts, and macadamia), Avocado, and Olives.  They are also found in cooking oils such as canola, olive, peanut, sunflower, and sesame oil.

Polyunsaturated Fats

They are beneficial because they reduce the levels of triglycerides in your blood and help decrease blood pressure levels.

Vegetables such as peppers, soybeans, potato, radish, jalapeno, alfalfa seeds/sprouts, endame, broccoli, asparagus, grape leaves, tomato, aragula, and onions are rich in polyunsaturated fats.

Omega 3 Fatty Acids

This is a type of polyunsaturated fat, Omega 3 fats are known to have a wide range of benefits and can protect against strokes, heart disease, cancer, arthritis, joint pain, dementia, memory loss, and inflammatory skin conditions.

Omega 3 is commonly found in fatty fish such as salmon, lake trout, albacore tuna, sardines, mackerel, and herring. It may also be found in tofu, green soybeans, walnuts, and flaxseed.

Some Facts

• Monounsaturated fats and polyunsaturated fats can help reduce the incidence of heart disease by lowering your cholesterol level.
• Be wary of ‘fat free’ foods. They typically contain refined sugars, carbohydrates, and are high in calorie content.
• Good fats are filling, and can help you combat overeating.
• The USDA recommends limiting your fat intake to 20% – 35% of your daily calories.

One of the biggest issues facing dieters is choosing the right foods that can help enhance a weight loss program. Crash diets may offer you a quick fix solution, but you may cause long term damage to your health. Low calorie diets lacking the proper nutrition only harm your body, and the benefits of such programs may be short lived at best.

Fruits

Fresh fruits are ideal for any healthy weight loss plan. They have no cholesterol, contain phytochemicals that reduce the occurrence of cancer, type-2 diabetes, and are the perfect source of fiber. Typically, fresh fruits have fewer calories per gram, and have a low energy density. This enables you to reduce the amount of calories that are consumed. Fresh fruits are usually better than canned or dried fruits.

Some of the best fruits for weight loss are strawberries, blueberries, grapefruit, watermelon, apples, peaches, banana, grapes, peaches, pineapple, cantaloupe, apricots, passion fruit, limes, blackcurrants, figs, pomegranates, and oranges.

Vegetables

Fresh, leafy, green vegetables provide the best source of carbohydrates. Certain vegetables such as potatoes and squash are high in starch content and can be avoided. Consumption of beets and carrots should also be restricted since they are high in sugar content.

Recommended vegetables include all types of lettuce, mustard greens, peppers, avocado, asparagus, broccoli, beet greens, bok choy, celery, onions, cauliflower, mushrooms, Brussels sprouts, parsley, kale, cucumbers, endive, escarole, fennel, kohlrabi, red/green cabbage, tomatoes, spinach, and zucchini.

Meat

Some quantity of lean meat forms an essential part of a healthy diet. Lean meats offer a rich source of proteins, which are the building blocks of the human body. They are also a good source of Vitamin B12, and other vital nutrients that are not typically available in a vegetarian diet. In addition to this, some sources of meat provide healthy Omega3 fatty acids.

The best sources of meat are organic beef (lean game or range fed), lean chicken breast, lean turkey breast, duck, emu, lean cuts of pork (tenderloin, loin, ham), bison, moose, elk, and egg whites. Fish such as salmon, trout, tuna, sardines, bass, cod, flounder, halibut, herring, swordfish, grouper, shrimp, scallops, mussels, crab, and crayfish are also recommended.

A small percentage of fat is essential to maintain the overall balance of your diet. However, the excessive consumption of fat can be harmful to your long term health, and you can gain a lot of unnecessary body weight. Foods that are high in fat also have an increased amount of calories. (Typically 1 gram of fat contains 9 calories.)

While it is advisable to include a small amount of fat in your diet, you should avoid certain types of fat such as Saturated Fats and Trans Fats.

Saturated Fats

Saturated fats are those fats where the carbon atoms are saturated with hydrogen atoms. Typically, saturated fats appear more solid at room temperature. They are linked with elevated levels of ‘bad’ cholesterol or LDL. Saturated fat is associated with severe medical ailments such as clogged arteries, strokes, and heart diseases.

• Saturated fats are normally found in animal produce including dairy.
• Fatty meat cuts including beef, lamb, and pork.
• Poultry with skin.
• Butter, lard, cream, cheese, tallow.
• Baked savories, confectionary, and chocolates.
• Cookies, cakes and pastries.

Trans Fats

Trans Fats are more commonly known as ‘Partially Hydrogenated Oil’, and are artificial fats created from a process where hydrogen is bubbled through vegetable oil. Trace amounts of natural Trans Fat are also found in some dairy products and livestock.  They are considered dangerous because they can elevate the levels of bad cholesterol (LDL) while decreasing the good cholesterol (HDL) in your blood. Trans Fat has been linked with higher incidences of strokes, heart disease, and Type 2 Diabetes.

• They are typically found in fried and baked goods.
• Pizzas, French fries, and doughnuts.
• Pie crusts, margarine sticks, cookies, and pastries.
• Any food which contains ‘partially hydrogenated oils’.

Some Facts

• The American Heart Association recommends limiting the consumption of saturated fats and Trans Fats to 16g and 2g per day respectively.
• Be wary of fat free chips which are made with complex fats that can destroy fat soluble vitamins. (A, D, E, and K)
• Canola, Flaxseed, or Soy Oil should be used for most home cooking.

These days there are a lot of diet programs available in the market. And if you are planning to try one, you might be wondering which one is better. Before finalising any program analyze the pros and cons of each plan properly and make sure you also consult your doctor regarding this. Your doctor is the one who is fully aware of your medical conditions and knows what is best for your body. A lot of these diet programs can have serious side effects and thus, a doctor’s supervision is essential.

The second thing you should keep in mind is that a particular diet program does not work for everyone alike. Take into consideration your personal preferences, your own weight loss goals and daily routine. This way you will be able to tailor a better diet program for yourself.

Choose a realistic program that involves gradual weight loss. No program can help you achieve immediate weight loss, and even if it does it will be at the cost of your health. Thus, set mini goals for yourself. These are easy to attain and keep you motivated. Avoid diet programs that require you to fast. These might lead to weight loss but are not at all good for your body. Select diets which replace unhealthy food with healthy food. Cut out on your consumption of junk food like pizza, pasta, sweet indulgences like cakes, pastries, pies, donuts and sweetened drinks. Sugar is the most prominent source of weight gain. Cut out on these. Take in lots of whole fruits and include fibre food and whole grains in your diet.

Any diet program is incomplete unless it is backed by a regular exercise regime. Only restricting what you eat will not help you achieve your desirable weight loss results. Physical activity is extremely essential to fight obesity. Thus, apart from eating healthy, do not forget to work out for at least 30 minutes each day

Lastly, choose a diet program that not only teaches you how to lose weight but also teaches you how to sustain the weight loss. You should be able to keep off that excess weight permanently.

If you intend to lose weight, the biggest challenge you will be facing is in curbing your food cravings. The major reason for obesity is unhealthy eating habits. People consume a lot of junk food, some because they do not have time to cook and others so as to simply satisfy their taste buds. Thus, unhealthy eating habits can be a huge impediment in your quest to lose weight.

Food cravings can occur because of both physiological and psychological reasons. Physiological calorie needs of the body have to be satisfied. Thus, you have to replace unhealthy food with healthy food. You cannot stop eating altogether. When you consciously stop yourself from eating something, you will be all the more tempted to eat it. Thus, it is very important to keep self- control and not surrender to your unhealthy eating desires.

First and foremost, keep all the unhealthy things out of your house. Till the time you will have junk food in front of yourself, you will be lured to eat it. Thus, stop purchasing unhealthy food and stacking your refrigerator with these. Also, try and eat at fixed times. Erratic eating habits are a major cause of weight gain as you tend to eat more this way. Eat lots of healthy food, so that your stomach is too full to eat any of the unhealthy food items. Thus lots of fruits and fresh veggies and lots of water should be your call for the day.

Soda and aerated drinks lead to quick gain. Thus if you love any of these you will have to develop a taste for some alternatives. Iced green tea, fresh fruit juices and coffee are good options for you. Find healthy replacements for the food you love. It is practically impossible to give up your favourite food in entirety. Thus, include whole grain breads, wheat pasta and pizzas, low fat dairy products and more of fibre food in your daily meals.

Thus, you can keep your food cravings well in control with a strong will power and making some minor changes in your eating habits.