According to sources at Helpguide.org, many diets that require restricted fat intake often reduce an individual's ability to lose weight. When dieters consume low-fat diets, they often increase the amount of carbohydrates in their diets, and these foods typically contain starches and sugars that can lead to weight gain. Dieters should focus on eating a healthy, balanced diet with appropriate intake of healthy fats, lean protein and complex carbohydrates.
Significance
According to sources at Helpguide.org, dietary fats are essential for proper brain function and learning, as well as regular heart functioning, nerve impulses and lung health. The body uses fatty acids to build healthy cell membranes, and without the proper amount of fat in the diet, an individual can experience a loss of energy and decrease in immune system health.
Types of Dietary Fats
Individuals planning a low-fat diet should consider the fat content of specific foods, especially those that are high in "bad" fats such as saturated fats and trans fats. These two types of fat can contribute to heart disease and even cancer, and they often lead to weight gain. Other fats, such as monounsaturated, polyunsaturated or omega-3 fats may help fight inflammation and reduce risk of heart disease and cancer. Sources at the American Academy of Family Physicians note that strict limitation of saturated and trans fats can assist weight loss, but a healthy diet should include items such as fish, nuts and low-fat dairy products, which are all rich in healthy fats.
Considerations
Sources at Helpguide.org note that dietary planning should include a careful assessment of an individual's daily caloric intake. The U.S. Department of Agriculture suggests that individuals limit saturated and trans fat intake to less than 1 percent of their total daily calories. Healthy fats, such as omega-3 and polyunsaturated fats, can make up as much as 20 percent of daily fat intake.
Controlling Fat
Individuals who wish to follow a low-fat diet should learn to assess the caloric values, fat percentages and portion sizes for foods as they are planning meals. According to sources at Helpguide.org, choosing lean meats, rather than fatty cuts or fried selections, will help reduce the intake of saturated fats, as many cooking oils and fatty meat products are high in saturated fats. Consuming plenty of fresh fruits and vegetables is also critical, as they provide important dietary fiber, and they are low in fat.
Dietary Fat and Shopping Tips
Individuals eating a low-fat diet should focus on preparing fresh meals. Many pre-prepared foods or mixes may contain high levels of saturated or trans fats. Mixing fresh salad dressings from healthy oils and limiting the use of butter or margarine will also help a dieter cut down on the fats that lead to weight gain. According to Helpguide.org, individuals can also benefit from consuming white meats, such as chicken or turkey, which have lower fat content. It is also critical to set workable goals that focus on overall health and wellness, rather than simply focusing on weight loss. Individuals who adopt long-term dietary habits that limit unhealthy food selections are more likely to find success with weight management and weight loss.
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