Low-Fat Diet Pros & Cons

Diet trends come and go. The low-fat diet, however, has remained one of the most widely accepted diets for decades. As its name implies, this style of eating calls for the elimination of most fats, especially saturated ones, from your diet. Although widely accepted, not everyone agrees on the merit of this diet. Anyone considering this diet as a method or weight loss or health management should carefully consider the pros and cons.

Pro -- Fat is High in Calories

No matter what specific nutrients are consumed, a weight loss plan must create a caloric deficit to work. A caloric deficit is attained by burning more calories than you eat. Reducing the amount of fat in your diet is an easy way to maintain a caloric deficit because fat has more than twice the calories of protein or carbohydrates. While a gram of either protein or carbohydrate contains four calories, a gram of fat weighs in at 9 calories. By replacing fat with protein or carbohydrates, you can often create a caloric deficit without eating significantly less food.

Con -- "Low-fat Foods" May Still Be Unhealthy

In response to the demand of low-fat dieters, the average supermarket stocks a plethora of foods proudly marked "low-fat." This sort of marketing can be misleading, because while a food may not contain fat, it may still be bad for you. To preserve taste, while keeping fat to a minimum, manufacturers often add more sugar to their products. Olestra, a popular fat substitute, has been linked to gastrointestinal issues and may impair your body's absorption of vitamins A,D,E and K.

Pro -- Lower Saturated Intake

The reduction of saturated fats in your diet is considered a healthy change by MayoClinic.com. Saturated fats have been linked to higher LDL, or bad, cholesterol and increased risk of heart disease. Trans fats, such as partially hydrogenated oils, have demonstrated similar negative effects.

Con - Some Fats Are Good For You

Nutrition expert Dr. Mauro Di Pasquale cautions that the elimination of certain fats from the diet may have negative effects on body weight and health. Unsaturated, omega-3 fatty acids, found in fish oil, olive oil and nuts, are essential to keeping healthy skin and nails. Di Pasquale maintains that these fats also have powerful metabolic effects, triggering improved fat metabolism during dieting.