What type of diet loses body fat best, is a question asked by millions
world wide. Some will tell you that protein is the magic ingredient, others,
that low fat. Doctors Yao and Roberts from Tufts University reviewed 25
scientific studies than dealt with diet and weight loss. They specifically
looked at how these diets when manipulating dietary fat, fiber and water
content, affected hunger, satiety (how full you feel) as well as energy
intake and body weight.
They found that lower energy dense foods, such as those low in fat and
high in fiber, in the short term, reduces hunger and promotes satiety.
Foods low in fat and high in fiber are called low energy not because they
will make you feel less energetic and lethargic. (In fact, the exact opposite
is true.) Since fat is the most energy dense food, giving you 9 calories
on energy per gram (other food types give you 4), and fiber which is virtually
indigestible and thus adds no extra calories, foods that are low in fat
and high in fiber are said to have a lower energy density.
In studies longer than 6 months however, consuming low energy dense foods
(low fat and high fiber) was associated with 3 times the weight loss compared
to those that consumed low fat only (-3.4 kg versus -1.0 kg).
Therefore the best foods to eat to lose weight seem to be those that are
low in fat and high in fiber. This is quite different to the average western
diet which comprises of high energy density foods such as those high in
fat and low in fiber which are usually meats and low fiber baked goods.
This is the same reason why those in western societies such as Australia
and the US, often suffer from obesity which usually turns into a health
Consuming a diet low in fat and high in fiber is all about eating many
serves of fruits and vegetables, and eating more foods that contain whole
grains. To boost fiber intake, take a fiber supplement with a glass of
water 15 minutes or so before a meal. This also increases the feeling
of fullness since the fiber binds to the water. A high fiber and low fat
diet allows you not only lose weight faster, but also helps prevent many
of today's modern health complications.