Low-Carb, Lo-Cal, or Low-Fat?

There are so many different diets out there, it can be hard to know which one is really the best. On top of that, dietary guidelines are constantly changing, and they are managed by an organization who tells us that herbal supplements manufactured by huge pharmaceutical corporations should be part of a healthy lifestyle - among other things. Three of the most popular diets that are all supported by the USDA as healthy for losing weight or maintaining a healthy weight are diets low in carbohydrates, calories, or fats.

How Do These Diets Compare?

There are solid theories behind each of these diets, each of which is at least partially true. Let's take a look at the weight loss/management ideas that fuel the popularity of each of these diets.

Low-Carb

Carbohydrates are known to raise blood sugar levels, which in turn releases insulin that prompts your body to store fat. A low-carb diet restricts carbohydrate-containing foods like bread, rice, pasta, beans, starchy vegetables like corn and potatoes, and even fruit. Instead, high-fat and high-protein foods like meat, fish, and eggs are emphasized.

Lo-Cal 

It's a known fact - you have to burn more calories than you consume to lose weight. If you take in about as many calories as you burn, you will maintain your weight. If you take in more calories than you burn, you will gain weight. So, the idea behind most low-calorie diets is to simply limit your daily caloric intake.

Low-Fat 

Since your body stores fat to make you gain weight, it would seem that limiting your fat intake would help you lose weight. Current dietary guidelines recommend a low-fat diet for everyone, with particular emphasis on limiting trans fats and saturated fats.

Where Do These Diets Break Down?

Used properly, each one of these diets can be used to help you lose weight or maintain a healthy weight. As you might expect, however, many people start one of these diets without really understanding where these theories break down, and how to diet in healthy moderation.

The Problem with Limiting Carbs

When it comes to carbohydrates, the USDA recommends that way too many of our calories comes from carbs. Up to 65%, in fact. On the other hand, if you restrict carbs too much you will deprive yourself of the necessary nutrients found in foods like nuts, beans, fruits, vegetables, and even wheat. Carbs are basically made up of sugars and starches, both of which are vital for providing short- and long-term energy.

The trick is to keep your simple carb intake low, by eating only small amounts of bread and pasta, and get plenty of complex carbs (including fiber) from leafy green vegetables, beans, and nuts. Finally, keep your sugar sources natural by opting for honey, stevia, agave nectar, or another natural sugar in place of refined white sugar.

The Problem with Lo-Cal Diets

A diet low in calories will work if you are making the most out of every calorie you take in. However, too many people think that because a cookie or bag of baked chips is labeled "lo-cal" it is good for you. You may cut calories and even lose weight this way, but you won't be able to maintain that weight loss in a healthy way. Look for foods that are low in calories but high in lots of other nutrients, like fruit (especially berries), salads, soups, and whole-wheat wraps.

The Problem with Cutting Fats

Along with carbohydrates, fat is a necessary source of energy. You need a good helping of healthy fats each day, which you can get from nuts and oils, but you still need some "unhealthy" fats as well. Keep your trans fat intake to a bare minimum, but look for saturated fats in milk, yogurt, and other dairy products.

Prepare your own meats whenever possible - a fast food burger is loaded with lots of unnatural additives that you will find in much smaller quantities in a burger you prepare at home, and you will still get the proteins and saturated fat that you need. Just make a smaller patty and load your burger with veggies. And choose real fat over fat substitutes any day - while too much fat is not a good thing, many synthetic fat substitutes are linked to such things as vitamin depletion, digestive problems, and even cancer.

The Bottom Line

When you boil it all down, the most effective way to diet is to use all three of these methods moderately, and together. Get your carbs, calories, and fats from quality sources, and don't overindulge on any of them. When you choose healthier carb sources, for example, you will likely get more nutrients for the calories and a small amount of the fats you need.

Just like there are no get-rich-quick schemes that actually work, there is no easy way to lose weight healthily and keep it off. It takes some effort, discipline, and perseverance, but it can be done when you diet the healthy and natural way.