There are many “diets” promising quick weight loss. Many diets have come and gone including cookie diets, low calorie diets, low carb diets, meal replacement diets, and grapefruit diets just to name a few. The problem is that none of these work long term. Sure, you might lose some weight quickly, but most pounds eventually return. Many dieters eventually gain more than they originally lost. Diets do not work!! They never have long term. The only way to lose weight is to change your lifestyle for good. The best diet or lifestyle should allow for weight loss and improved health long-term without causing hunger. As talked about in a previous post, low carb diets allow people to lose weight quickly. Unfortunately, the long term cost can be high. Diets high in saturated fats can lead to heart disease, stoke and cancer. Diets high in protein can lead to kidney damage and osteoporosis. The best way to lose weight permanently and to improve your health is to eat a low fat diet that is high in complex carbohydrates and fiber. Saturated fat has been shown over and over again to increase the risk of heart disease, stroke and many cancers (including breast cancer). The liver creates LDL cholesterol (the bad kind that clogs arteries) from saturated fat. Foods that have a lot of fat tend to be calorie dense. This means you need to eat a lot to get filled-up, but you end up eating a lot of calories in the process. Fruits and vegetables are not-calorie dense – you can eat a lot and get filled up without eating a lot of calories. A good practice is to to start off each meal with either a fruit or vegetable (or salad). Complex carbs are also important. A good carb will have a large amount of fiber. The more fiber you eat the better. Fiber helps lower cholesterol and helps prevent colon cancer. The bad carbs are the simple carbs. The simple carbs cause an insulin spike and help put on weight. Stay away from the simple carbs such as: sugar, high-fructose corn syrup, white bread, white rice, white pasta and white flour. This low fat and high complex carbohydrate lifestyle is an easy way to lose some weight and to help prevent multiple diseases while not feeling hungry.