The Skinny on Low-Fat Diets

Dear Fitness Coach,

I decided that I wanted to get back into my pre-baby jeans, which means losing about 30 pounds! Problem is I have been on a low-fat diet for the past few weeks and, instead of losing weight, I have gained three pounds. I promise, I promise there is nothing in my kitchen that is not low-fat or fat-free, and I even get a low-fat muffin with a fat-free Coffee Coolatta every morning at Dunkin’ Donuts. I am getting really discouraged... please help!

Getting’ Fatter on Fat Free

Dear Getting’ Fatter,

Since the 1990s Americans have been eating low-fat and fat-free foods but have been getting fatter and fatter. Why? Because in place of fat, manufacturers have been adding sugar to most processed foods. So that all the fat-free foods that you are consuming are not calorie-free, and in some cases are more calories than the full-fat counterpart. As a matter of fact, that low-fat breakfast you are having at DD is a whopping 830 calories. Why? Massive amounts of sugar. A much healthier alternative: DD’s Egg White Turkey Sausage Wake-Up Wrap with a large coffee sweetened with Splenda and a dash of skim milk is only 170 calories! A moderate-fat, high-protein, and no-sugar choice.

You don’t have to avoid fat reflexively. Not all fat is bad, particularly when the alternative is excessive sugar. Studies show that food containing healthy fats, like avocado and nuts take longer to digest, therefore keeping you fuller longer. The only fat you should be avoiding at all cost is trans fat: manmade and chemically altered to help preserve food longer. All the other kinds of fats are OK in a balanced diet. You should aim to have 20% to 30% of your daily calories come from fats. The following is a quick reference to the different kinds of fats you can consume in moderation.

• Saturated fats: New research shows that that this fat is not as bad as previously thought. Try coconut oil, reduced fat milk, or 85% lean ground beef without feeling guilty.
• Polyunsaturated fatty acids: Try any vegetable or nut oil.
• Monounsaturated fatty acids: These help improve cholesterol levels. Try avocado, olives, or peanut butter.
• Omega 3 fatty acids: These help protect against cardiovascular disease. Try sardines, salmon or walnuts.
• Omega 6 fatty acids: These help you absorb more vitamins from food. Try almond butter.