Overweight individuals who lost a significant amount of weight -- and maintained a healthy weight for at least five years -- commonly achieved success through low-fat dieting, according to the National Registry for Weight Maintainers. Low-fat diets are effective for weight loss because they are typically low in calories. Just 1g of fat contains 9 calories, nearly double the calories provided from 1g of carbohydrate or protein. That's why it's possible to eat a larger volume of food and still lose weight on a low-fat diet.
Suggested Diet Plans
The American Dietetic Association recommends limiting fat to around 30 percent of daily intake. The most highly recommended diets include the National Cholesterol Education Program's TLC diet, which is also effective in lowering cholesterol. As an alternative, the DASH diet, or Dietary Approaches to Stop Hypertension, provides a nutrient-packed, low-fat diet plan and is also useful in reducing blood pressure.
If following a standard diet feels too restrictive, consider simply counting daily fat intake. To determine your fat needs, multiply your daily calorie goal by .30 and divide by 9. This will reveal the average number of fat grams you need for a low fat diet. For example, a woman averaging 1,500 calories per day would need 50g of fat daily.
Foods to Avoid
Many meats, dairy products, condiments and bakery goods contain high levels of fat. Avoid the highest fat varieties, including bacon, sausage, ribs, regular ground beef, poultry skin, fat back, butter, meat drippings and egg yolk. If you eat luncheon meat, avoid bologna, salami and hot dogs.
Although dairy foods are healthy, remember to choose nonfat milk, cottage cheese, ice cream and other creams. For combination foods, such as prepackaged frozen, canned or boxed foods, check the grams of fat on the product's nutrition label, aiming for items with 3g or less of fat per serving.
Remember that cooking in oil always adds fat to your meal, so instead of frying and opt for baking, grilling, roasting or sauteing in a small amount of oil.
Foods to Include
Because approximately 30 percent of your diet will still come from fat, choose the healthiest fats when possible. For example, almost all fruits and vegetables are very low fat or fat-free, but two exceptions include avocado and olives, which contain a form of fat that is protective of heart health. Other healthy fats include nuts, canola oil, olive oil, and fatty fish like salmon, herring and mackerel.
Controlling Hunger
Because fat digests slowly, a high-fat meal will stay in the digestive system longer and increase your sense of fullness. The trick to successful low-tat dieting is to feel full and satisfied without the need for fatty, calorie-packed food. Do this by incorporating a low-fat meat, low-fat meat substitute, or healthy fat into every meal and snack. Protein digests slowly and will keep your stomach satisfied longer than a purely carbohydrate-based meal. You may need to add a balanced snack in between meals to ward off hunger.
References
- "Journal of the American Dietetic Association"; Persons Successful at Long-term Weight Loss and Maintenance Continue to Consume a Low-energy, Low-fat Diet; S.M. Shick, et al.; April 1998
- American Dietetic Association: American Dietetic Association and Dietitians of Canada Offer Up-to-Date Guidance on Dietary Fat
- American Diabetes Association: Fat and Diabetes
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