For those of you eating a low fat diet, how is it working for you?

Hi, I've been recently trying really hard to up my healthy fats (snacking on peanut butter, nuts, hard boiled eggs, olive oil, etc) because I think I'm going to have an easier time losing with more fat - however I still see everyone on here concerned with the amount of fat in their meals. Why? Is a low fat diet working? Is it just because it's lower in cals? do you still feel full? I'm just curious about the logic - I've eaten low fat a lot in my life and every "low fat" spree has also been a time when I was rather chubby.

I am very interested to see what kind of answers you get! I have wondered about the same thing...

I can't answer your question, because I eat a pretty high fat diet - about 50% carbs, 20% protein, 30% fat. My fats come mostly from low fat yogurt, olive oil, eggs, nuts, avocado, fish, etc. (I don't eat poultry or red meat). I would rather eat 1 oz of real cheese than 2 oz of reduced fat cheese any day. I have plenty of energy and find my diet fairly easy to stick to (and I am losing weight).

It was always my understanding that eating plenty of fat, protein, and fiber was the best way to stay full and keep your energy up, and that the "low fat" craze of the 90s had been largely discredited - for the majority of people losing weight is more a matter of calories in/calories out and eating a nutritious, balanced diet.

I agree with you both... the low-fat, no-fat stuff never kept me full... I would always get hungry an hour later... so, I have been including healthy fats like nuts, oils, etc, and I feel fuller... I also think that those low-fat things are full of preservatives which always make me even hungrier... but, I will be interested to see how others respond...

I think peeps are talking about keeping saturated fat minimal (I hope so anyway).  Also, I think some people are still suffering from a hangover from the "Fat-Free '90's" when we thought it was healthy to eat fat free cookies and Philly-Free Cream Cheese. Yikes! DEFINITELY keep eating avocados, nuts and oils, just keep it mellow on the cheese and ice cream front.

I choose low-fat or fat-free dairy products so I can eat more of them for the same cals. There has been research on the weight-loss effects of low-fat vs. high-fat diets- those in high-fat diets lost more and kept it off longer than those on low-fat diets, even though they were eating the same # of total cals.

I LOVE yoplait's fat free yogurt.  So I do eat that for a non-fat treat.  But I also think that a healthy fatty breakfast works better for my than a low fat breakfast.  I eat less the rest of the day.

My biggest problem is finding a way to add more protein with out adding more fat.  I'm averaging about 27% fat and I don't want any more.  But only about 15% protein, and I do want to increase that. 

Original Post by emilyd22222:

There has been research on the weight-loss effects of low-fat vs. high-fat diets- those in high-fat diets lost more and kept it off longer than those on low-fat diets, even though they were eating the same # of total cals.

 In some cases the high fat group lost more weight even when eating significantly more calories than the low fat group.

ln my experience some of the fat free/ no fat stuff have more calories and carbs than the reduced fat or regular versions of the same product, take ranch dressing for instance. But l am also interested to see what the no fat subscribers say.

I think it depends a lot on the individual.  (Just like some people can't eat a lot of carbs and others have no problems.)

Personally, I guess I'm on a "low fat" diet - not because I'm specifically trying to be but because I can't eat most high fat foods.  I drink skim milk and use skim dairy products because my body can't handle the full fat stuff (and even 1% milk tastes like cream to me).  Even then, I can't handle a lot of cheese - an ounce is a *big* serving for me (1/2 ounce being more common).  I also can't eat high fat cuts of meat or sausages/bacon (without extensive degreasing) and I can't handle oily food (I even degrease the roast potatoes my sister makes).  I don't like peanuts or peanut butter.  So, a high fat diet isn't possible for me, and I've taken to baking muffins (with oil, pecans and chocolate chips - sometimes flaxseed and fruit instead of the pecans and choc. chips) to get my fat intake to even remotely acceptable levels.  I also buy avocados when they're in season as they make a tasty addition to salads.

So, for me, a low fat (averaging 20% of cals) works really well, and I've lost almost 30 pounds on it.  To be honest, I don't feel any fuller on the days my fat goes up to 30% (usually means I ate out) compared to the days my fat is as low as 15%. 

I think the key thing is that if a person has a low fat diet from eating a bunch of prepackaged highly processed "low fat" food, that probably doesn't work very well since most of the nutrition gets processed out of those foods.  (I do NOT consider skim milk to be a highly processed food.)  But if they just have a diet that's got lots of fresh produce, lean meats, beans/pulses, whole grains, etc. with a low-but-reasonable amount of fat, they'll probably be fine.

Original Post by moonspring:

I LOVE yoplait's fat free yogurt. So I do eat that for a non-fat treat. But I also think that a healthy fatty breakfast works better for my than a low fat breakfast. I eat less the rest of the day.

My biggest problem is finding a way to add more protein with out adding more fat. I'm averaging about 27% fat and I don't want any more. But only about 15% protein, and I do want to increase that.

Legumes and whole grains are a great low-fat source of protein when eaten together! You may also want to check out quinoa - you can use it in place of rice or couscous, and it is a complete protein.

It depends on what KIND of fat. Plant fats like avocado, peanut butter, olive oil are all good for you and help you feel full and lose weight in moderation. Animal fats are a different story, because although they may also make you feel fuller, they are saturated fat which is bad for you.

A low anything diet is not healthy.  Your body is designed to function through thousands of generations of evolution on the consumption of fats, proteins and carbohydrates.  You need all three for long term health.   For weight loss your focus should be in calories in vs. calories out and exercise.   It's pretty simple.  The range of foods you can eat for long term healthy is almost endless.  Stick to that and work out a calorie deficit plan and exercise regularly, and it's guaranteed to work.  Guaranteed...

I lose weight better and with less hunger if I restrict carbs instead of fat - but that could be because I have more energy this way and am more active. I don't think there's one system that works the same for everyone, other than the obvious ones like don't be sedentary if you can help it and don't overeat.

Low fat works for me! I keep my fat at 15-20%, all coming from healthy sources. I've lost 30 pounds in just over 3 months and it has all come off my hips and waist. I usually have one day a week where my fat is at 30-40% (treat day), but I average about 17% a week.

I drink skim milk, eat fat-free/sugar-free yogurt, fat free cottage cheese, etc. I eat A LOT of veggies and fruit at every meal, regular size portions of chicken breast, beans, lots of pasta, rice and baked potatos (with fat-free sour cream). I don't purposely buy packaged low-fat foods, but I always read the labels for fat, sodium and sugar. I find a lot of pre-packaged foods are overloaded with these once they sacrifice the fat. I find that I MUST have protein at every meal or I get hungry very quickly. I get at least 25% protein from the fat-free dairy, beans and l.f. meats - usually closer to 30%..leaving 50% for carbs (I love my carbs!)

I exercise a lot to burn fat too - an hour on the elliptical at the proper heart rate for fat burning, 5 times a week. Plan to add some weight training later on when this weight loss has slowed or I hit a plateau. For now though, things are good. I've found what works for me!

if my reply is redundant i apologize, i didnt read anyones responses.

when i first began my weight loss journey, everything was as low fat to fat free as possible. that began about 3 years ago. today, i weigh 40 lbs less and am much, much healthier and look much, much better.

in the past 6 months my diet has changed entirely. i rarely, rarely, rarely eat packaged foods. when i do, its ALWAYS on the go or in an emergency. i no longer fear peanut butter, nuts, butter or low fat dairy. i absolutely avoid excess oils, excess peanut butter, and large servings of nuts. i avoid peanut butter when there are better choices, and i use light butter in moderation. but now, my body fat has never been so healthy, my waist is as small as its ever been, i am not starving at the end of every day, my energy levels are much more stabilized, and after each meal, i definately feel satisfied. and i absolutely credit all of this to over coming my fear of fats.

besides, low fat/fat free diets are TERRIBLE for you! i skimmed some other replies you got and it looks like you've already got some people giving you proof of that.