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Nutrition & Dieting/Body having a hard time 'adjusting' to low fat diet?


My doc looked at my 'numbers' and said it was time to go on a low fat diet to lose weight and improve my heart health. Can it take months for your body to adjust to a low fat diet, especially if you are older, going from meat heavy, to one based on carbs,plant protein and very low fat meat and fish?? I am a guy that ate lots of meat for over 50 years, plus was on a low carb diet. About a week into eating this new low fat diet-BTW I am not hungry I can eat all the fat free starches I want- I was overcome with fat/meat cravings so I gave in and kind of went overboard on the weekend. I work nights (4pm to midnight, Mon-Fri) so I can stick to the low fat during the day and pretty much ignore the cravings while working, then just go to bed when I get home, but weekends are tough. Thanks for your thoughts!

Hello, you raise a few interesting questions. Overhauling your diet to lose weight and improve heart health is fantastic.  It can take a few months for you to see the results of your new lifestyle with respect to your lab results.  In terms of your cravings, hunger level and energy level it is different for everyone.

You should make sure that you eat consistently throughout the day as opposed to waiting until you are famished.  At that point you will overeat, choose the wrong types of foods and make choices that you otherwise would not.  I suggest eating fresh fruit and vegetables as snacks and perhaps a handful of almonds or a container of low sugar yogurt.  

Working the night shift is difficult in terms of maintaining consistency over the course of the week. If you plan ahead and take food with you to work it will help you to avoid eating what is readily available.  I would try to maintain a very similar schedule on your off days.  Cravings are inevitable but over time you will crave the foods that are familiar to your new eating style.  

Exercising on a routine basis will also help eliminate some of those cravings and promote your weight loss as well as help you maintain your weight.

Hope this answers your questions.  Good luck.

Healthy regards

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Stacy Ostrager, M.A.,M.S.


I am qualified to answer your questions on nutrition, medical nutrition therapy, disease management,obesity and obesity related issues. I am experienced with nutrition aspect of managing the following: Celiac disease, lactose intolerance, pregnancy, allergies, IBS, diabetes, heart disease, fitness, wellness, healthy cooking, and many more.


Over 20 years in premier hospitals, consulting and private counseling practice for nutrition.

New York State Dietetic Association, Long Island Dietetic Association, Academy of Nutrition and Dietetics, Center for Science of Public Interest

Masters of Healthcare Administration from Hofstra University (Hempstead, N.Y.) 1999 Masters of Science in Nutrition from Eastern Michigan University (Ypslanti, M.I.) 2012 Bachelor of Science in Healthcare Administration from Ithaca College (Ithaca, N.Y) 1994

Past/Present Clients
NYU Medical Center, Long Island Jewish Medical Center

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