Eat more fat, lose more weight: depriving yourself on lowfat diets? New research shows a moderate-fat diet could help you shed pounds permanently, feel full longer and avoid bingeing

Shape, August, 2002 by Mindy Hermann

"People on the moderate-fat diet said it tasted better and did not feel like a diet," she explains.

Why fiber helps

As we said earlier, this diet doesn't work unless you follow all the rules, so keep in mind that eating more fat alone won't make you feel full. You also have to consume sufficient fiber in fruits, vegetables, grains and legumes, as well as plenty of lean protein, to promote satiety.

Higher-fat diets appear to be satiating because the higher-fat foods that are encouraged, like nuts, also supply additional fiber and protein, explains Richard D. Mattes, Ph.D., M.P.H., R.D., a professor of foods and nutrition at Purdue University in West Lafayette, Ind.

McManus agrees, but adds the moderate-fat group actually ate more veggies than the lowfat group because they were also allowed to use taste-enhancing extras like olive oil for sauteing, and regular salad dressing.

The right way to increase fat

The bottom line? You may be able to loosen your fat belt a bit provided you don't go nuts over nuts and other high-fat foods. Here are five tips to help you stay on track.

1. Make sure your diet supplies 45-50 percent complex carbs, 15-20 percent protein and 25-35 grams of fiber.

2. High-fiber foods like fruits, vegetables, whole grains and legumes should be the foundation of your diet.

3. Practice portion control to keep calories from flying through the roof. Use 1 teaspoon of olive oil (40 calories) on salads, cooked vegetables and sandwiches -- not 1 tablespoon (120 calories). Garnish salads or oat-meal with 1 tablespoon of slivered almonds (49 calories), not a handful (195 calories).

4. Don't eat nuts as a stand-alone snack. Instead, enjoy 2 1/2 cups of popcorn (55 calories) with 1 tablespoon of your favorite nuts (pecans, walnuts, cashews, soy nuts, etc.) mixed in.

5. Use our five-day meal plan, recipes, tips and charts that follow to increase your fat intake the healthy way.

meal plan

the 5-Day Moderate-Fat Weight-Loss Meal Plan

day 1

Breakfast

Maple-Almond Oats: In a microwave oven-safe bowl, combine 1 cup nonfat milk, 1/2 cup rolled oats and 1 tablespoon each slivered almonds and maple syrup. Microwave on high 2-3 minutes until liquid is absorbed, stirring once during cooking. 1/2 grapefruit

Midmorning Snack

1 sliced apple spread with 1 tablespoon reduced-fat peanut butter

Lunch

Turkey Wrap: Top 8-inch whole-wheat tortilla with 1 tablespoon honey mustard; top mustard with 2 ounces smoked turkey breast, 1 ounce reduced-fat Swiss cheese, 1/4 cup shredded lettuce and 4 tomato slices. Sprinkle with 1/4 teaspoon oregano and roll up.

1 orange

Midafternoon Snack

1 toasted whole-wheat pita with 1/4 cup sun-dried tomato pesto

Dinner

Sesame Noodles With Snow Peas, Baby Carrots and Cashews *

Greek Salad: Top 1 cup mixed greens (any combination of Romaine, Boston and red lettuce) with V4 cup sliced cucumber, 4 cherry tomatoes and 1 tablespoon crumbled feta cheese. Top with 2 tablespoons fat-free Caesar or Italian dressing.

Nutrition Score: 1,994 calories, 34% fat (75 g; 17 g saturated), 51% carbs (254 g), 15% protein (75 g), 43 g fiber, 933mg calcium.