The Ultra-Low-Fat Diet
This aim of most weight loss diet plans is to reduce our fat intake to some degree especially when it comes to saturated fats which are considered empty calories with little to no nutritional benefit.
However this diet goes a step further and sets guidelines so that fats make up no more than 10% of our daily calorie count. Taking inspiration from Veganism by focusing predominantly on certain plant-based foods which are deemed to have very little fat which can be problematic in itself.
The NHS actually recommends that a small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
The Atkins Diet
Undeniably, one of the most famous early noughties weight loss diets is the Atkins programme known for restricting carbohydrates throughout the day.
Made up of 4 phases depending on where you are on your fat loss journey, the diet is centred around lots of protein with an abundance of low-carb vegetables and healthy sources of fat including avocado, olive oil as well as fish rich in omega-3 fatty acids like salmon, tuna, sardines, mackerel and trout.
The HCG Diet
HCG is actually the hormone that pregnancy tests look for as there is a sudden uplift in the production of this protein-based hormone when women first become pregnant.
This diet uses a combination of HCG, either through injections, pills or sprays, and an extremely low calorie intake to achieve substantial fat loss. It is claimed that HCG can actually help to boost your metabolism alongside a very-low calorie diet of around 500 calories a day without feeling hungry.
This is an extreme diet that can result in rapid weight loss of around 1-2 pounds a day. It is worth considering that The NHS advises that healthy weight loss is between 0.5kg and 1kg. That’s between around 1lb and 2lb a week. Losing weight faster than this and you’re at risk of health problems including malnutrition and gallstones, as well a feeling of being tired and unwell.
When we think about the Mediterranean lifestyle, it wouldn’t necessarily be our first choice when it comes to choosing a fat loss diet. Typically, we’d imagine sharing lots of dishes made up of carbohydrates like bread and pasta with cheese, red wine along with a generous serving of extra-virgin olive oil for good measure.
However the NHS actually advises that, in general, it’s high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.
Think seasonal produce, lots of fresh fruit and vegetables along with fish and seafood – even a daily glass of red wine is allowed under this diet plan!
In the first instance, if you have concerns about your weight and are considering changing your eating habits, we would advise talking to your GP before starting a completely new diet.