by Jennifer Buckett

Created on: October 08, 2008   Last Updated: October 14, 2008

In the past few decades, every type of possible fad-diet has enjoyed its 15 minutes of fame, from low-carb and fat-free diets to Atkins, South Beach, and the Zone. But these diets quickly fade out because people realize that they just are not as effective as they claim. Every metabolism functions slightly differently and a diet that works for one person may not work for another. The only diet that has been proven to provide universal results is a low-calorie diet supplemented by exercise. Simply put, the equation for weight loss is the calories you consume must be less than the calories you expend.

Shopping at the supermarket, it is so easy to be drawn to items with labels that boast "Low Fat!" or "Fat-free!" Items with fewer or zero grams of fat must fit nicely into your diet, right? After all, we've heard so much about how fat is the dieter's enemy. Surely, the fat-free version of an item won't do as much damage to your waistline as the full-fat version will. Sadly, as much as we wish that was true, low or fat-free versions can have just as many calories as their full fat versions. And oftentimes, these reduced fat versions contain fewer nutrients and more added sugar to try and mask the flavor and texture that is lost from the food with the reduction of fat.

Most processed baked goods won't have a huge difference in calories between full-fat and low-fat versions. For example, fat-free Oreo cookies have 150 calories and 4.5 grams of fat per serving while full-fat Oreos have 160 calories and 7 grams of fat per serving. The difference in calories is small, but the difference in fat content is significant. The same is true for most reduced-fat chips, cookies, and peanut butter. If your goal is to reduce your consumption of fats, and not necessarily reduce calories, then these products are great for you. But, low-fat dairy, meats, and even condiments like mayo, have a significant difference in the number of calories in each version. Skim milk has about 90 calories and 0 grams of fat per cup while whole milk has 150 calories and 8 grams of fat per cup. If you were to switch from using 1 cup of whole milk on your cereal to using 1 cup of skim milk, you would lose a pound every two months. The most important thing is to read nutrition labels and choose the right product for your needs.

Lately, trans fats have gotten a lot of negative exposure in the media. The process of hydrogenation, which many processed foods undergo, adds a hydrogen to an unsaturated fatty acid, to make it more saturated. Hydrogenation creates uniform taste and stabilizes the fats, allowing foods to sit on shelves longer without spoiling. Trans fats have been shown to raise levels of LDL "bad" cholesterol which can increase your risk for cardiovascular disease. But don't be fooled by labels that boast their product is "trans-fat free". Many fast food restaurants have switched to trans-fat free frying oils, but that doesn't mean that their fried items, such as French fries, contain fewer grams of fat. Those fries simply contain different types of fats, such as saturated fats.

So, is eating reduced-fat versions of a food an effective dieting strategy? Yes and no. Check nutrition labels and focus on the difference in calories as opposed to just the difference in fat. Stick to fruits, vegetables, nonfat dairy, lean meats, whole grains, and low-calorie foods, which may or may not be reduced fat versions. Just remember to consume in moderation, stick to a daily caloric limit tailored to your body and goals, and exercise.

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