What type of diet loses body fat best, is a question asked my millions world wide. Some will tell you that protein is the magic ingredient, others, low fat. Doctors Yao and Roberts from Tufts University reviewed 25 scientific studies than dealt with diets and weight loss. They specifically looked at how these diets when manipulating dietry fat, fibre and water content, affected hunger, satiety (how you feel) as well as energy intake and body weight.

They found that lower energy dense foods, such as those low in fat and high in fibre, in the short term, reduces hunger and promotes satiety. Foods low in fat and high in fibre are called low energy not because they will make you feel less energetic and lethargic. (In fact, the exact opposite is true.) Since fat is the most energy dense food, giving you 9 calories on energy per gram (other food types gives you 4), and fibre which is virtually indigestible and thus adds no extra calories, foods that are low in fat and high in fibre are said to have a lower energy density.

In studies longer than 6 months however, consuming low energy dense foods (low fat and high fibre) was associated with 3 times the weight loss compared to those that consumed low fat only (-3.4kg versus -1.0Kkg).

Therefore the best foods to eat to lose weight seem to be those that are low in fat and high in fibre. This is quite different to the average western diet which comprises of high energy density foods such as those high in fat and low in fibre which are usually meats and low fibre baked goods. This is the same reason why those in western societies such as Australia and US, often suffer from obesity which usually turns into a health crisis.

Consuming a diet low in fat and high in fibre is all about eating many serves of fruits and vegetables, and eating more foods that contain whole grains. To boost fibre intake, take a fibre supplement with a glass of water 15 minutes or so before a meal. This also increases the feeling of fullness since the fibre binds to the water. A high fibre and low fat diet allows you not only to lose weight faster, but also helps to prevent many of today's modern health complications.