A low-fat diet can be used to help reduce your overall fat intake and decrease your risk of high cholesterol and heart disease. By reducing the amount of fat in your diet, you should lose weight because fats are caloric. Merck Manuals recommends low-fat diets for weight loss because of their effectiveness and benefits to your general health. Low-fat diets are effective, but there is some debate as to whether this is the best solution to shed those extra pounds. Consult your physician before starting any diet for weight loss.
Types of Fat
Weight-loss hopefuls often attempt to shed calories by eliminating dietary fats. Before avoiding fat, it is important to differentiate between heart-healthy and unhealthy fats. Trans fats and saturated fats can raise low-density lipoproteins, or LDL cholesterol, and are included in baked goods, animals fats and butter. Polyunsaturated and monounsaturated fats are considered by the American Heart Association as healthy fats when eaten in moderation. These fats have the potential to decrease LDL cholesterol and increase high-density lipoproteins, or HDL cholesterol. Olive oil and sunflower oil are examples of healthy fats.
Features
Low-fat diets aim to reduce fat sources in an effort to decrease the amount of calories you consume. Users of this diet pay special attention to food labels and often choose products that are labeled "fat-free" or "reduced fat" to avoid fat grams. According to Merck Manuals, 10 g of fat is equivalent to 90 calories. Products that are low in fat might contain other ingredients that can thwart weight-loss efforts. For example, such products might contain more sugar, carbohydrates and salt to make up for the lack of fat. Over time, consuming too many carbs can cause weight gain and a high salt intake can result in hypertension.
Effects
A low-fat diet might work if you are accustomed to high amounts of fat. The amount of calories reduced depends on how many grams of fat you abstain from per day. For example, if you are used to eating 50 g of fat per day, eliminating this from your diet can cause a calorie reduction of 450. But completely avoiding dietary fats can have negative implications on your health. The American Heart Association says dietary fats are necessary for body warmth, cell growth, hormone production and energy.
Considerations
Dietary fats eaten in moderation are generally safe for the average healthy adult. When choosing fats, it is best to aim for heart-healthy sources that don't contribute to an increase in cholesterol levels. Diminishing all fats from your diet can leave you feeling hungry. This can lead to weight gain because you might eat more. Merck Manuals recommends low-fat diets primarily for reducing the chances of chronic illnesses associated with diets rich in unhealthy fats. The best type of diet includes healthy fats in moderation, along with lean meats, fruits and vegetables, and whole grains.
Member Comments