Most of us grew up hearing about how fat was so bad for us, leading to a trend of low fat diets. Low fat diets are grounded in the idea that eating low fat will result in you taking in fewer calories, resulting in weight loss. This idea is based on studies linking consumption of certain types of fats with particular health issues.

High fat foods are high calorie foods, which is why (in theory) eating low fat should help you lose weight. Unfortunately, not all low fat foods are low calorie foods, and some high fat foods are actually very good for you. Take for example a Cosmopolitan, which contains no fat, but packs a lot of calories because it is high in sugar.

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Low fat diets work if people are disciplined enough to eat low fat foods that are high in fiber and low in sugar. As long as you can eat low fat foods that won’t trigger an insulin rush (result of eating high sugar foods), you may find yourself limiting calories and losing weight. High carb foods do not satisfy your hunger for long, and they also create cravings for more high carb foods, creating a cycle of eating more and more to satiate your cravings. Also, this diet plan ignores the need for portion control, when really, the body can only handle so much fuel before it starts storing it as fat.

The healthy solution? Eat plenty of protein, fiber, and complex carbs, choosing unsaturated fats over saturated fats, and choosing complex carbs over simple carbs. You might want to start with a low fat diet, but add in small amounts of salmon, nuts, olive oil, tuna, and avocados, all of which are packed with healthy fats.

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A healthy weight loss plan focuses on calorie and portion control, healthy food choices, and exercise. If you do choose a low fat diet plan, stay away from high sugar items, and emphasize high protein and high fiber foods.