Low fat diet is the key to weight loss.

Over the past ten years, the rapid growth rate of the overweight people has been the common problem of many countries. Also the overweight people are in the high risk of death which caused by heart diseases. For decreasing the rate of death which happens on overweight people, the low fat diet is promoted to lose weight by governments and also the low fat diet becomes popular through the world. However, the low fat diet has been promoted and became poplar, there is still a large unmber of obese people exist. How efficient the low fat diet is, what risks in the low fat diet are, and is the low fat diet a key to lose weight?

In the following paragraphs, I will discuss the statements: How efficient the low fat diet is, what risks in the low fat diet are, and is the low fat diet a key to lose weight?
And also discuss the method which is the affordable and efficient to lose weight.

The appearance of fast-food restaurant changes the modern people’s diet habit. The fast food restaurant is convenient, quick to serve and save time, these advantages of fast food restaurant are really attractive to the people who is busy and has no time to prepare food, therefore a large amount of people choose fast food rather than cooking at home. However, the fast food is also called” junk food” which is contained high oil, high sugar and high salt. The executive director of the Obesity Action Coalition, Leigh Sturgiss, said "We're eating far too much of the wrong food. It's accessible, it's cheap, we see it advertised on TV, we're busy, sometimes the choice isn't there. There are parents trying to operate on reduced incomes because they've lost jobs or sometimes these parents are working two jobs each and are unable to monitor what their kids are eating during the day.” To a moderated activity person who usually consumes on the fast-food, the amount of fat and calories he takes is over the amount of calories being burned up by metabolism reactions. Also the rest calories will be stored as fat in the body and cause obesity.

The low fat diet is to reduce the fat that we intake in a day. Basically, the fat contains more calories than carbohydrates and proteins, decreasing the amount of fat we ingest is the simplest way to lose weight. Decreasing the intake of fat would low the level of LDL cholesterol which the heart diseases, and also decreases the amount of calories to store as fat in the body to achieve losing weight.

However, the amount of obese people’s weight doesn’t being controlled as the low fat diet is promoted. Is the low fat diet efficient to lose weight? At the beginning of the diet, the body weight will lose due to the decrease the amount of fat being ingested, but effect can only keep in a short period, body weight will not decrease further more.

Most people think the low fat diet is the no fat diet, people take food which is high in the carbohydrates such as white rice, bread and pasta. They are low fat food but high in calories that still make us to gain weight. There are also many kinds of food reduced in fat but contain lots of sugar, for example, the snack bar, cookie, high-energy drinks and fizzy drinks. Those food do not help in losing weight even if they are no fat.

Although the animal fats raise the cholesterol level and make us heavy. In fact, half of the animal fats contain the important substance to human body, the HDL cholesterol, half of the rest part of fat is actually “monounsaturated”, it is the same type as olive oil which s good for heart, the stearic acid which is saturated but raise HDL cholesterol level in blood. About 30 percent of the animal fat is the sort of saturated fat that can raise LDL cholesterol which causes the heart diseases, it is became modified when it gets into the artery, and the most important ways it gets modified is by being oxidized. The oxidized LDL cholesterol accumulates in arteries and develops the thickening of the arteries and the process of atherosclerosis. However, even this kind of fat will simultaneously raise the HDL cholesterol.

The HDL cholesterol is functioned as the cleaner to move away the oxidized LDL cholesterol, HDL cholesterol prevents the atherosclerosis results in improving the heart diseases. Having an optimum amount of animal fat will improve heart diseases, having large or little amount of fat will cause the health problems.

Furthermore, the carbohydrates cause more problems than fat. The metabolism syndrome includes the obesity, insulin resistance, heart disease, diabetes which the metabolism product of carbohydrates involved. For example, long time of the high level blood glucose may cause insulin resistance, the insulin resistance is the cells of tissues are less sensitive to insulin to start the respiration with carbohydrates when large amount of carbohydrates is ingested and increase the level of blood glucose. The high level of blood sugar in the blood stream will cause high blood pressure, and the kidney can not handle the large amount of blood sugar, then the function of kidney will be ceased, this is called diabetes.

The potatoes and white rice are the main source of carbohydrates, and these carbohydrates with a high glycaemic index, that means carbohydrates are absorbed rapidly and give a bad metabolic responses. The blood glucose would increase rapidly when carbohydrates like potatoes and rice being digested, the body tries to decrease the concentration of blood glucose by secreting insulin, the high level insulin in the blood stream result in the reducing HDL cholesterol and increasing the level of triglycerides, both of the changes will increasing the risk of heart attacks.

Human body in the situation of high level of blood glucose will release insulin to blood stream. The insulin will increase the level of triglycerides. Triglycerides are a type of fat found in the blood. They are a major source of energy and most common type of fat in the body, they are from carbohydrates, fat, and protein. In the low fat diet, the level of fat is insufficient for body, human body converts the calories which is from carbohydrate into triglycerides. The optimum level of triglycerides are important to good health. When the level of triglycerides raises to high, it associate with the level of cholesterol, the increased level of triglycerides will increase the level of LDL cholesterol and decrease the level of HDL cholesterol which result in increasing risk of heart diseases. Therefore the high level of triglycerides will associate with heart diseases.

According the discussion above, we can understand the low fat diet is not a really efficient method to lose weight and contains risks due to consume the excess carbohydrates. The carbohydrate is the main source of energy, however when we consume carbohydrate too much, carbohydrates will become the harmful substance which causes heart diseases and diabetes even cancer. To reduce the risk of consuming carbohydrate, the simplest way is reduce the amount of carbohydrate we eat.

The most important reason that overweight person can not lose weight by low fat diet is lack of exercises. Most of people who is in the low fat diet does not do the regular exercises, the daily activity spends the calories still less than the calories we eat, that is why low fat diet only efficient at the beginning. Exercises is the most efficient method to burn up calories and fat, especially the aerobic exercise, daily aerobic exercise combine with the balanced diet can help overweight people to lose weight exactly.

Overweight is the sign of warning of the body. To decrease the risk of the body and have a healthy body, we need to lose weight and control the weight in safety range. We can conclude that low fat diet is not the key to weight loss, the only way to lose weight with low risk is the carbohydrate, fat, and protein balanced diet and also the regular aerobic exercise.