There are a variety of weight-loss diet plans to choose from. Choice is often dependent on desired rate of weight loss, medical conditions that prevent or favor the use of certain diet programs and individual preference. Typically, all weight-loss programs will result in weight loss if they induce a caloric deficit.
Low Fat Diet
A fat loss diet is any diet program in which fat intake is limited. Most low fat diets allow for up to 20 grams of fat daily. The diet is based on the fact that fat is the most caloric macro-nutrient. Carbohydrates and protein both have four calories per gram, while fat has nine calories per gram. The belief is that restricting fat will result in a caloric deficit. Fat is also believed to be most easily converted into body fat due to the similar composition. The idea is if fat is restricted, the body will have to work harder to convert the other macro-nutrients into body fat in the event a surplus of calories is taken in. Low fat diets are ideal because it is possible to get daily vitamin requirements from food intake alone. Low fat diets are often done in tandem with calorie counting plans.
Low Carb Diet
A low carb diet, similar in concept to a low fat diet, is any diet in which carbohydrates are restricted. The design of a low carb diet program is twofold. First, because carbohydrates are the most frequently eaten macro-nutrient, restricting them should result in spontaneous caloric deficit. Fat and protein tend to be more filling than carbohydrates, reinforcing this belief. Severe carbohydrate restriction also results in ketosis. In ketosis, the body doesn't have enough carbohydrates to convert into energy so it burns fat for energy instead. The body may thus burn more body fat since fat is now its main fuel. Carbohydrates can be restricted at various levels. Some low carb diets allow 100 grams of carbohydrates a day while others restrict them to 20 grams. Some low carb plans restrict only simple carbohydrates while others restrict most all of them. Low carb diet plans have the benefit of improving insulin sensitivity.
Cyclical Ketogenic Diet
A cyclical ketogenic diet is a specific type of low carb diet plan made for athletes or people who do intensive high energy exercise. The body can function without carbs in most circumstances, but during intensive exercise, such as weight training or high intensity cardiovascular exercise, the body requires carbs to complete the activity. Someone on a long term low carb diet would not be able to do such exercise. During a cyclical ketogenic diet, or CKD, one would eat low carb five days a week and high carb, moderate fat two days a week. Those on a CKD continue their regular exercise plans. On the last day of low carb eating, they will do a muscle depletion work out. This is an intense workout that uses up any remaining glycogen. They then start their high carb cycle, often deemed a "re-feed". This re-feed allows the muscles to replenish their glycogen stores.
Protein Sparing Modified Fast
A protein sparing modified fast is a severely restrictive diet plan often used in a medical setting to help patients lose large amounts of weight before surgery. It is also commonly used by certain athletes and fitness professionals, namely bodybuilders and fitness models. In a protein sparing modified fast, also called a PSMF, both carbohydrates and fat is restricted to 20 grams a day. Almost all calories come from protein, the amount which is determined based on body fat percentage, lean muscle mass and sometimes gender. A PSMF is supplemented with fish oil and a multivitamin. It is often favored because it allows the greatest amount of fat loss possible while sparing muscle mass. That being said, due to the nature of such a diet, it should absolutely not done without express clearance from a medical professional, who can give you proper guidelines and precautions.
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