A complete list of low-fat diets and how to follow them

Low fat diets

Low-fat diets: The scenario

For decades, health authorities have recommended a low-fat diet for those trying to lose weight. The reason why they have made this recommendation is that a low-fat diet will also be low in calories. This recommendation is widely accepted in the medical community as well. It is also backed by evidence. In addition, Americans generally have a poor opinion of the low-carbohydrate diet. Only one-third of those taking a survey recognize it as a healthy way to lose weight. This is probably because marketing and public health messages both still discourage a high-fat diet.

So, how much of fat in your diet is actually healthy? Scientists believe that to aid in weight loss, the total fats in your diet should only be about 30% of the total calories. A very low-fat diet will have still lower calories. The total fat in the diet is about 10-15% of the total calories. The content of saturated fat, according to scientists, must be very low in your diet. It should only contribute to 7-10% of the total calorie count.

Will it work if the dieter gets to select a weight-loss diet?

Does the selection of a diet at the start affect the weight loss you achieve in the end? In a study, the individuals involved were allowed to select the weight loss diet of their choice. The study concluded that weight loss results were better when they were allowed to do so. Therefore, it is up to the person taking the diet to decide which is better: low fat or low carbohydrate.

Scientists believe that when such an option is given, some tend to choose the foods they want based on their eating habits. They continue to eat what they prefer to eat and pick a diet that would support this. Others, however, would try to avoid the foods that they normally eat, and therefore pick a diet that supports that.

Another thing that affects their choice is the presence of a medical condition. When people with a particular medical condition must avoid certain foods, they try to pick a diet that would exclude them. An instance of this is type 2 diabetes. Because excessive carbohydrate intake is linked to diabetes, such people may prefer a low-carb diet. And for all intents and purposes, that might actually be a good choice.

Lastly, some of those on the diet may also be picking one over the other based on how effective it has been for them or people they know. Therefore, if they pick a low-fat diet over a low-carbohydrate diet, it is because they have found or heard that the former is more effective.

There might also be a relation between dietary preferences and the demographics under study.

To summarize, patients in a study had reported the following factors as affecting their dietary preferences:

  • Perceptions on how costly or cheap a diet would be
  • Affect of the diet on one’s appetite
  • Effectiveness for weight loss
  • Acceptance of the diet in the household and within the social framework
  • Safety of the diet

Popular low-fat diets

Several low-fat diets were developed down the years. Lately, the importance of a low-carb diet is growing, but low-fat diets are still very pertinent. Some of them are listed below:

The Ornish Diet

The Ornish Diet was designed by Dr. Dean Ornish, one of the pioneers of the low-fat diet concept. A plant-based diet, it is rich in whole-grained foods and avoids refined carbs and all fats, nuts etc. Dr. Cornish believes that the diet is not just about a low-fat diet. It is about avoiding foods that can add weight to the body.

This diet, much like other diets, avoids healthy fats. Avoiding fish, for example, reduces the intake of essential omega fatty acids. This leads to a loss of healthy fat for the body. Some people even believe a low-fat diet makes people obese because of the increase in carbohydrates.

However, Dr. Cornish believes that the recent rise in obesity cannot be blamed on the low-fat diet. In fact, according to the USDA, Americans in recent years have not only been eating foods rich in fats but also sugars and many processed foods as well. This is what has actually led to an increase in obesity. In addition, the Cornish diet coupled with lifestyle changes such as the inclusion of exercise etc. is also proven to reverse heart disease.

80-10-10 Diet

Dr. Douglas Graham suggested the 80-10-10 diet. It is a raw food version of the diet that was suggested by Dr. Dean Ornish and Dr. John McDougall. Graham himself has tested this diet for nearly 30 years. An athlete himself, Graham swears by his diet and says that it works wonders. He has also been a consulting dietician to sports stars such as Martina Navratilova.

The 80-10-10 diet relies on a proportion of 80% carbohydrate, 10% fat, and 10% protein. The catch here is that it rules out all processed foods containing carbs. This makes it very healthy. It also rules out cooked versions of vegetables and insists that you eat them raw instead. The reason for this is that it would help avoid the sugar, salt, and fats that would be used in cooking them. This would make the vegetables more healthy as well for consumption. Cooking is also considered responsible for releasing certain toxins and causing hyperthyroidism, arthritis, and even cancer in some studies.

Dr. Graham also recommends that you include a good quantity of fruits in your diet. For instance, according to the diet, you can have as much as 4 lbs of watermelon for breakfast. It also recommends that you eat a pound of leafy green vegetables (spinach, celery etc…) at a time. Some people believe that this can lead to overeating. Others, on the other hand, have found the diet is highly effective for weight loss. Certain foods such as avocado or nuts are rich in fats and are therefore taken in very small quantities.

According to Graham, it is also not just important to follow the diet strictly but also to introduce lifestyle changes such as exercise, adequate sleep, sunlight, and emotional balance.

Many people find it difficult to follow the 80-10-10 diet. This is because it makes one eat vegetables raw, and this could be difficult for those not used to it. It can also be difficult to get the food that one needs when he/she is away from home.

New Abs Diet

The New Abs Diet was created by David Zinczenko. Many men today view having muscular, well-defined abs as a very important sign of being fit and healthy. Heroes on the big screen have only strengthened this view. Though the diet is meant for building the abs muscles in men, it could work for women as well. There are 12 power foods in the New Abs Diet. They are the following:

  • Almonds and other nuts, to be eaten with their skins
  • Raspberries and other berries
  • Low fat dairy products like yoghurt, cheese, etc.
  • Instant oatmeal without any kind of artificial flavoring
  • Whole-grain foods
  • Spinach and other leafy green vegetables
  • Peanut butter
  • Olive oil
  • Turkey, chicken, and other lean meats
  • Legumes such as beans
  • Eggs
  • Protein powder

You are allowed to cheat on one meal per week. However, the diet still recommends that you do not take high-fat meats, sugars, processed foods etc.

The New Abs Diet, however, does not just recommend a balanced diet. It also requires you to do aerobic exercise and lift weights at regular intervals. This build up of muscle in turn helps to boost the body’s metabolism. This increase in the metabolic rate helps your body lose weight. In addition, it is just a matter of time before you get those magical abs.

The New Abs Diet does not help in spot reduction. It only allows you to lose weight uniformly. This is why it works better for men. Women, on the other hand, have most of their fats stored in their thighs, breasts etc. and fat is not uniformly distributed.

The New Abs Diet is not just a diet as much as it is a healthy combination of nutritious food, strength training, and exercise. The advice provided is very sensible since it seeks to build a body that is not just low in weight but healthy but well structured and fit as well.

Pritikin Diet

The Pritikin Diet is a very low-fat high-carb high-fiber diet (only 10% fat) that was originally designed by Nathan Pritikin in 1979. He also founded the Pritikin Longevity Center, now headed by his son Robert Pritikin. Robert Pritikin released an updated version of the diet in a book published in 2007.

The diet claims that if you have a very low-fat diet (about 10%) you could lose weight quickly. It encourages you to eat carbohydrates and measures the total calorie count of the foods you have eaten. Low-calorie content carbohydrates are combined with higher content of fibers and low content of fats in the diet. It also recommends lifestyle changes such as exercises and avoiding alcohol, processed foods, and red meats. There are several diseases that are a result of the wrong lifestyle.

The author also highly recommends taking a daily walk and stretching and other cardiovascular exercises. It also suggests eating gluten-free carbohydrates. Examples are quinoa and oatmeal.

However, an ultra low-fat diet such as this is not recommended. This is because it also restricts the use of healthy plant fats such as avocado and extra virgin olive oil. The loss of fat in the diet may not help as fat is very essential for the building of cell membranes and secretion of hormones. It is also essential for the absorption of essential fat-soluble vitamins like vitamin A, D, E, and K.

Surprisingly, several studies indicate quite the opposite. They indicate that ultra low-fat diets (not necessarily the Pritikin Diet) could be beneficial for the treatment of heart diseases, type 2 diabetes, and obesity.

F-2 Diet

The F-Plan, published in the 1980s, was a bestseller for Audrey Eyton. It was based on a diet high in fibre and low in proteins and fats. The high-fiber diet helps you to lose weight quickly without feeling hungry while doing so. This is because a diet high in fiber can make your body feel satiated. Audrey Eyton released an update to her book in 2007 called the F-2 diet. It took into consideration the suggestions put forth by those who followed the F-Plan. It streamlines the diet to allow more choices and more recipes to the people. It involves a rich amount of fruits (source of fiber) and leafy green vegetables. You can eat lean meat and salads with reduced fats. It also recommends that you take a probiotic drink to help with your digestion.

The F2 diet claims that it gets rid of toxins in the body, unclogs your arteries, and assists in weight loss. Dieters have also reported that they do not feel a need to cheat on their current diet plan. Audrey Eyton actually recognizes that people have an affinity for certain foods such as biscuits and lists the fat content in them. It also recommends tea and other low calorie drinks as well, which again gives the dieter some freedom.

How useful is a low-fat diet?

The usefulness of a low-fat diet depends on the dieter. The F2 diet may be beneficial because it is high in fibre, which not only makes you feel satiated but also improves digestion. At the same time, it is low in fats, which will reduce your overall calorie intake. If you are looking to build abs, the New Abs Diet might be a good choice. Ultra low-fat diets have their fair share of benefits according to research. Some of them are improvement in medical conditions such as diabetes, other heart diseases, and obesity. Sometimes, however, a low-carb diet may be easier to follow. A low-fat diet may be difficult to follow because fats naturally add taste to food. However, if you seek to lose weight, it would be advisable to stick to either a low-fat or low-carb diet. Not only this, but it would be advisable to avoid certain foods such as refined carbohydrates, sugary drinks, and fatty meats.

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Top natural diuretics: The instant benefits you can get from nature’s water pills Since diuretic drugs are known to cause side effects, it is better to choose a…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
Latest findings on Kombucha; a teacup full of yeast and bacteria How can a tea consisting of a live culture of bacteria & fungi be healthy?…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Erythritol: A healthy sugar substitute or yet another marketing ploy? Erythritol is a popular choice of a healthy alternative sweetening agent in foods. But how…
Coconut oil woman
Coconut Oil: How one oil dominates the kitchen and the medicine kit too Coconut oil has been a favorite in many Asian kitchens. But more than a cooking…
Benefits of exercise: Top reasons why you should be sweating it out more in the gym Are you leading a sedentary life and still not motivated enough to get up from…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Melatonin: Fascinating facts on the hormone that brings you the Zzzs Did you know, melatonin - the chemical that puts you to sleep every night is…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
SIBO Diet: The important dos and don’ts of this gut-healing diet A SIBO diet is a diet that works by eliminating certain sugars from your diet…
TRX: Why is this total resistance workout the best choice for your body? TRX or total resistance exercise is a form of exercise where suspension belts are used…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Hemp Seeds: The actual science behind this controversial crop Inspite of being credited as a superfood, hemp seeds are still shrouded with layers of…
PiYo (Pilates + Yoga): Bringing you the best of both the worlds PiYo exercise routine was formulated for people who find it tedious and grueling exercise regimens…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
Vitamin B12: The unknown repercussions of this nutrient deficiency Vitamin B12 is also known as cobalamine; involved in the development of red blood cells…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
Cranberry: Top reasons why you should grow this “superfruit” in your own backyard Cranberry is a favorite among foodies and health enthusiasts alike. Read more on how it…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
Burpees: World’s most challenging fitness routine now made simple for you The majority of the fitness regimens mainly concentrate on a particular muscle group whereas Burpees…
Surgery or home-remedy; what is the right way to treat a burn The treatment of a burn injury depends on its severity. You can save a life…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Fibromyalgia fatigue
HCG Diet: The dangers of using this diet to lose weight HCG is a natural hormone produced by both men and women that corresponds to fertility.…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
collagen benefits skin
Collagen: Get age-defying skin and faster hair growth with this miracle protein Collagen – Wrinkle-free skin, stronger nails, and thicker locks – now you have more reasons…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Anticholinergics: The diverse range of diseases a single drug can easily treat What started as a novel treatment for Parkinson' disease has now become an all-encompassing drug.…
GERD heartburn
Heartburn: What are the exact symptoms and the best home remedies? There are easy home remedies for heartburn, which not only acts as a first aid…
11 unbelievable health benefits of thyme you didn’t know! Thyme is a herb that has been used in alternative medicine.It is a well known…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
glutamine workout
Glutamine: Why is this the right choice for muscle-gain supplement? Glutamine can help you gain muscles and build higher immunity. Read more to find out…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that…
calorie counter
Calorie Counter: Count your calories before they flab Is calorie counting good? Are calories always bad for you? How do you if you…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
L-arginine: Your search for the ultimate fitness booster ends here L-arginine is an amino acid necessary for the body to perform various functions.  It is…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
The Vegan Diet: The benevolent way of eating that wins hearts (and tummies) The vegan diet involves fauna-friendly outlook towards food. Could the diet that hopes to balance…
The complete fitness guide on how to perform Tabata This fitness routine is called Tabata workouts, which is named after Dr. Izumi Tabata who…
Burn those years of stubborn fat-deposits with a few minutes of HIIT! HIIT or high-intensity interval training seems to be the right type of fitness training that…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.