For years nutritionists have said that reducing calories is the key to losing weight. If a person eats fewer calories than are used up as energy, weight will be lost But researchers are now finding that the kind of calories eaten is just as important as the amount. Reducing fat in the diet is more effective than just cutting back on calories.
The foods we eat provide calories in these forms: fats, proteins and carbohydrates. Each gram of fat has nine calories, over twice the calories of the same amount of either protein or carbohydrates. Because of this, a dieter who chooses non-fat or low-fat foods can eat a lot more than one who chooses high-fat foods, and still stay within the target range of calories per day.
The first step in cutting back on fat in your diet is to become aware of the percentage of calories in your diet that come from fat. Multiply the number of grams of fat in a serving of food by nine. This is the number of calories that come from fat. Try to eat foods that get one fourth or less of their calories from fat.
Dieters eating the larger amounts of food that low fat diets allow generally feel more satisfied and more likely to stick to the eating plan. Furthermore, they avoid the slowed down metabolism caused by diets that severely restrict the amount of calories eaten. In a recent study, women who simply reduced the percentage of fat in their diet without reducing the total calories they ate lost weight gradually, and without experiencing food cravings.
Dieters eating the larger amounts of food that low-fat diets allow generally feel more satisfied and more likely to stick to the eating plan.