LOW FAT VS LOW CARB DIETING

Food fight

Standard plate: low fat Recommends a daily total of 2000 calories for women, 2500 calories for men. Percentages add up to 99% because of rounding

Alternative plate: high fat There is no overall daily calorie recommendation, only a recommended range of calorie intakes for each individual food group. For rough comparability with the low-fat plate, the percentages in the diagram are based on an average calorie intake from each group

Low-fat diet top tips		High-fat diet top tips
Carbs Avoid sugar Fill up on starchy carbs, especially wholegrain or higher fibre sources with less added fat, salt and sugar		Carbs Avoid sugar Limit starchy foods like bread, potatoes, rice, pasta, cereals
Fats Avoid artificial trans fats found in processed foods Choose unsaturated oils for frying and spreading and use in small amounts Limit fat as much as possible to avoid weight gain		Fats Avoid trans fats and processed, polyunsaturated vegetable oils such as sunflower, corn, soyabean Fill up on olive oil, butter, full-fat dairy and fats in meat Don’t worry about calorie counting – the diet will make you feel full and prevent overeating
Dairy and alternatives Choose lower fat and lower sugar options		Dairy and alternatives Choose full fat. Try different varieties of cheese
Protein Eat less red and processed meat Eat more beans and pulses		Protein Try to have grass fed cattle and free range eggs
Fruit and veg Eat at least 5 portions of a variety of fruit and vegetables every day		Fruit and veg Eat a mixture of fruit, vegetables and salad, at least 400g/day