Are Low-Fat Diets Effective?

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On the surface, a low-fat diet sounds like a logical way to lose weight. After all, fat contains nine calories per gram while carbohydrates and protein contain only four. Therefore, cutting out fat should help you to lose weight by lowering your calorie intake—right? Not so fast, there’s more to consider.

Scientific Evidence

Studies do show that low-fat diets support weight loss. For example, a recent analysis of dieting strategies found that diets with less than 20% of calories from fat helped people lose weight. After 12 months of following this type of diet, overweight participants lost an average of 16 lbs [1].

On the contrary, evidence also shows that diets with moderate fat intakes support weight loss. All diets have pros and cons.

Pros of Low-Fat Diets

  • Support weight loss in some people.
  • May reduce the intake of unhealthy saturated fats and trans fats.

Cons of Low-Fat Diets

  • You need dietary fat to absorb vitamins D, E, A, and K.
  • Research shows that low-fat diets make female athletes more prone to lower body injuries.
  • Fat is essential to many physical and mental functions.
  • Meals may not be satisfying or satiating.

You Need Some Fat!

Whether you plan to follow a low-fat diet or not, get the most out of your meals by eating sources of good monounsaturated and polyunsaturated fats, including:

  • Coconut oil
  • Flax seeds
  • Fatty fish
  • Avocados
  • Nuts

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

References:

[1] Gerlach, K., Harold Burton, Joan Dorn, John Leddy, and Peter Horvath. “Fat Intake and Injury in Female Runners.” Journal of the International Society of Sports Nutrition 5.1, (2008). Web. 9 December 2015.