Eating a low-fat diet can help you lose weight if you also watch your caloric intake. The Ohio State University Medical Center says that eating a diet high in fat can increase blood pressure and cholesterol, while eating low-fat diets can improve both levels. Plan to follow a low-fat diet plan and exercise regularly to lose weight.
Identification
A low-fat diet consists of consistently choosing low-fat foods over higher fat alternatives. The American Heart Association recommends keeping the total fat percentage in your diet between 25 to 35 percent to maximize the health benefits of a low-fat lifestyle. Additionally, keep saturated fats lower than 7 percent and trans fat lower than 1 percent. Low-fat foods contain fewer than 30 percent of their calories from fat. Identify low-fat foods by reading the nutrition label, looking in a calorie counter book or using an online calculator.
Benefits
Choosing to follow a low-fat diet plan makes it simple to choose whether or not to eat certain foods. By removing high-fat choices such as fried foods, most pastries and candy, you are able to more easily decide what to eat rather than simply eating the aforementioned foods in moderation. A 2009 study published in the "New England Journal of Medicine" and led by Dr. Frank M. Sacks followed a group of participants on four different weight-loss diets for two years. Sacks found that controlling fat, protein and carbohydrate intake resulted in "meaningful weight loss" for all the groups. All the participants saw improved cholesterol and blood sugar levels.
Foods to Eat
It is possible to enjoy tasty, well-seasoned foods that are low in fat. Even restaurant meals can be low in fat if you understand what menu items to select. Make healthy substitutions to keep feeling satisfied but saving fat calories. The National Institutes of Health recommends substituting whole milk for lower-fat versions, regular cheese with reduced-calorie cheeses, white sauce with red, granola with oatmeal and high-fat meats with their lower-fat alternatives. When you cook at home or eat out, choose grilled meats over fried and do not add butter to bread.
Strategy
Map out your menu plan. Choose to eat mainly foods which contain less than your targeted fat percentage. Use an online calorie calculator to keep your calorie level to a recommended level while eating low-fat foods. Eating too many calories of low-fat food can cause your weight loss efforts to fail. Involve your family and friends in your new low-fat diet by cooking healthy meals together and taking walks. As you lose weight, adjust your calorie level accordingly.
Considerations
When dieting and losing weight using a low-fat diet, remember to include small amounts of healthy fats into your diet. MayoClinic.com recommends choosing unsaturated fats, which can improve your blood cholesterol levels. Omega-3 fatty acids are of particular benefit. Choose olive oil when using oils, eat small servings of nuts and seeds and choose fish such as salmon or herring to satisfy your healthy fat requirement. Always consult your doctor before beginning a weight loss program.
References
- Ohio State University Medical Center: Heart Healthy Diet: Low Fat, Low Cholesterol, Low Sodium Diet
- American Heart Association: Know Your Fats
- New England Journal of Medicine: Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates
- National Institutes of Health: Low-Calorie, Lower Fat Alternative Foods
- MayoClinic.com: Dietary Fats: Know Which Types to Choose
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