The Low Fat Low Carb Diet

The Low Fat, Low Carb Diet

The low fat, low carb diet combines the beneficial effects of these two dietary restrictions to ultimately deliver fast weight loss results and enhance health. As a rule of thumb, fats should not exceed 30% of daily calorie intake and carbs are limited to 60g a day in the low fat, low carb diet. When referring to fats, these are the saturated or trans-fatty acids that are primarily found in coconut or palm oil, butter, cream, solid cheese or deep fried foods. The carbs relate to the refined and processed carbohydrate bulky foods in biscuits, white bread and pastas.

Foods To Eat On The Low Fat, Low Carb Diet

The main source of energy in the low fat, low carb diet is derived from protein rich foods such as soy products (snacks, beverages, protein powders), shellfish, fowl, lean meats and fish. However, caution should be warranted to cooking these foods in excess oils and saturated fats. There are other low calorie foods that are naturally low in carbohydrate and fat content. This consists of vegetables such as cucumbers, tomatoes, radishes, cabbages, mushrooms, carrots and green vegetables like lettuce, brussels spouts and legumes. Other products include but are not limited to rhubarbs, berries, nuts, seeds, low fat soft or cheddar cheese, fat free soups and skim milk. There are also several types of low carb pastas composed of semolina or soy protein and breads with bran, gluten free wheat, whey or flaxseed currently available on the market. Low carb protein powders can also be added to the list. Alcohol should be avoided at all costs in the low fat, low carb diet and drinking eight glasses of water daily should be endeavoured.

Benefits Of The Low Fat, Low Carb Diet

Over the past several decades, scientists have been debating over whether a low fat diet or a low carb diet is more effective, although their results still remain inconclusive. The fact remains that both types of diet programs carry various benefits.

In particular a low carb diet (learn more here) has been demonstrated to:

Dampen the insulin response such that blood sugar levels are released in the form of energy rather than converted into fat
Improve concentration and memory
Depress the appetite and curb emotional and stress related eating
Enhance ketosis (fat-burning)
Forms part of a treatment plan for diabetic and epileptic patients.

A low fat diet has the ability to:

Improve endothelial function
Prevent the development of atherosclerotic plaques (hardening of arteries).
One gram of fat contains nine calories as opposed to four calories for protein and carbohydrates thus minimising fat intake can effectively lead to weight loss.

Large scaled studies comparing the benefits of the low fat and low carb diets have concluded that they both seek to:

Lower cholesterol levels
Improve triglyceride levels
Protect against cardiovascular disease and stroke
Lead to significant weight loss

Drawbacks Of The Low Fat, Low Carb Diet

Aside from the weight loss results and the various aforementioned health benefits, there are some forewarnings to the low fat, low carb diet that should be heeded. In particularly, it is not intended for those who conduct high capacity brain related activities, such as students studying for exams, as the brain requires at least 130 g of carbs to optimally function. Additionally, a low fat, low carb diet will result in the body turning towards glycogen stores for energy and resultantly muscle wastage and overall weakness will ensue. Furthermore, a low fat, low carb diet does not necessary imply a low calorie content thus consideration should also be directed towards the overall nutritional value of the foods eaten.

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