Carbohydrates Are the Primary Source of Dietary Energy

Always select carbohydrates with vitamins and other nutrients in as natural a form as possible. A healthy choice is to enjoy fruit instead of a soft drink or aim for foods containing whole grains instead of processed flours or added sugars. Carbohydrates are your body's primary source of energy. After a few days, severely limiting or cutting out all carbohydrates will force your body into a state of ketosis. In ketosis, ketones are produced in the liver and released into your blood to support your body’s ability to burn stored fat instead of carbohydrates. Dieters often associate carbs with foods that are white (sugar, pasta, breads, etc.) but healthier high-carb foods include peas, winter squash, grains, Greek yogurt and fruit.

Fatty Acids Are Important for Brain Function

The evidence suggests essential fatty acid abnormalities may cause mood swings and depression. The four types of dietary fats recognized by the American Heart Association, include:

• Saturated Fats - Saturated with hydrogen molecules, saturated fats are found in animals and have no double bonds between carbon molecules. This fat is normally a solid at room temperature.
• Trans Fats - Trans fats can be naturally occurring or artificially created through an industrial process. The primarily dietary source of trans fats is found in processed foods made with partially hydrogenated oils.
• Monounsaturated Fats - Olives are a popular source of monounsaturated fat that can lower risk of heart disease and stroke.
• Polyunsaturated Fats - Polyunsaturated fats can have a beneficial effect on heart health when used to replace saturated fat and trans fats in your diet and consumed in moderation.

Essential fatty acid refers to EFAs that are required for biological processes but does not include fats that are only used for fuel. Only omega-3 and omega-6 fatty acids are considered essential, whereas other important fatty acids are classified as conditionally essential.

Low-Fat and Low-Carb Diets Have Die-Hard Believers

Whether low-fat or low carb is better for losing weight and keeping if off has left many dieters confused as both sides have die-hard believers. Nonetheless, studies have shown that both groups of dieters lost about the same amount of weight as well as had about the same number of individuals who either lost or gained weight during the trial. If you are following a traditional low-fat menu plan, you should be getting less than a third (or less) of your daily calories from fats. Regardless of your choice in diets, some fats are definitely unhealthy, like trans fats or hydrogenated fats, and should be avoided. To lose weight, you need to burn more calories than you consume. Your menu plan should be personalized for your specific needs to make it easier to stick with for the long haul.