The fat free craze of the 1980’s and 1990’s have failed and the low carbohydrate faze of the 2000’s will fail too because unlike the many promises of the diet guru’s, eliminating entire food groups to achieve optimal weight just does not work over the long run.  In each of these diet types there are certain truths.   These include:

• Fat is highly caloric with 9 calories per gram.   Often we do not see the added fat but we taste it as fat contributes to the palatability of food.  A small serving of a very high fat product such as cheese cake, eggnog or prime rib will provide double to triple the amount of calories as a piece of regular cake, milk or round steak.  The reduction of fat decreases calories.
  
• Carbohydrates usually make up the bulk of the food we eat.  Carbohydrates are well represented in the starch, fruit and milk products.  When a carbohydrate is consumed, the body must have an adequate amount of insulin to take the sugar from the carbohydrate food and put it into the body’s cells where it can be used as energy.  Excess carbohydrate intake can cause excess insulin secretion that can pack calories into the fat cells and contribute to weight gain.  Small portions decrease calories.
  
• Saturated fat raises cholesterol and is often included in cakes, pies and cookies.  The more high carbohydrate with added fat foods the more calories for storage.  These foods also seem to encourage large portions and thus adding more calories.   Fresh fruits and vegetables have less carbohydrate, less fat and less readily contribute to overeating.  An increase in fruits and vegetables decrease calories. 
  
• Alcohol has calories and it does not belong to any food group.  A small glass of wine, 4 ounces, has about 80 calories while a fancy mixed drink can contribute and excess of 300 extra calories depending on the mix that is used.     Include alcoholic beverages only in moderation to decrease calories.
  
• Fiber is found in unprocessed whole grains, fruits and vegetables.  One benefit of increasing the fiber is that the bulk seems to decrease the appetite.  Add high fiber foods to decrease the calories.

Most diets have one basic theme in common and that is that they decrease the calories. None recommend a diet high in foods abundantly processed with simple sugar and saturated fat.  Instead of  “going on a diet,” why not start a Healthy Eating program to increase fruits, vegetables, unprocessed high fiber grains and decrease the high fat, high processed foods and you may lose weight too.