To lose weight and maintain that loss, nutrition experts often advise choosing a low fat diet. This primarily is due to the fact that each gram of fat provides more than twice as many calories as a gram of either protein or carbohydrates. Because losing weight is about creating a caloric deficit, cutting the amount of fat you consume theoretically decreases total caloric intake the most drastically. A low fat diet continues to be the No. 1 diet recommended by the U.S. Department of Agriculture (USDA), the American Heart Association (AHA) and similar organizations.
Identification
USDA guidelines recommend keeping total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. Furthermore, you should limit saturated fats to 10 percent or fewer of your total calories and cholesterol to less than 300 milligrams (mg) per day. Trans fats consumption should be as low as possible. On a 1,800 calorie diet, 20 to 35 percent of calories from fat is the equivalent of 40 to 70 g, with 20 g or less coming from saturated fats.
Foods to Consume
Plant foods, such as whole grain foods, legumes, beans, fruits and vegetables are appropriate for a low fat diet. Keeping in mind the gram limits on fat, choose small portions of foods that provide healthy, unsaturated fats, such as fish, nuts and seeds, canola and olive oils and avocados. Non-fat or 1 percent fat dairy products, such as milk and yogurt, are allowed on a low-fat diet. Lean protein foods, such as very lean beef, pork, fish and skinless poultry may be consumed in moderation.
Foods to Limit
Foods high in total fat, especially saturated fat--including red meats, cheese, butter, whole-fat milk, ice cream, whipped cream and poultry skin--should be limited. Fried foods as well as those that contain partially hydrogenated oils (trans fats)--such as commercially prepared baked goods, crackers and chips, some salad dressings and mayonnaise--and other fat-rich condiments should be limited in a low fat diet.
Effectiveness on Weight Loss
A low fat, calorie-controlled diet may not be the most effective for weight loss, according to several research studies. A study published in July 2008 by the "New England Journal of Medicine" compared the effectiveness (over two years) of three weight loss diets on obese subjects: low fat, restricted-calorie; Mediterranean, restricted-calorie; or low-carbohydrate, non-restricted-calorie diets. Among the 272 participants who completed the trial, mean weight loss was 6.4 lbs. for the low fat diet group, 9.7 lbs. for the Mediterranean diet group and 10.3 lbs. for the low-carbohydrate group. The conclusion of this study was that Mediterranean and low-carbohydrate diets may be effective alternatives to low fat diets.
Long-Term Effect on Weight Loss
Consuming a low calorie, low fat diet is still the most popular and effective means of maintaining long-term weight loss, according to the National Weight Control Registry, which tracks thousands of individuals who successfully have lost a significant amount of weight (80 percent women with an average weight loss of 66 lbs. maintained for 5.5 years). Although it is possible to achieve weight loss on a low-carbohydrate diet, most who successfully have maintained their weight loss continue to report consuming a low fat diet. Women in the registry report eating an average of 1,306 calories daily (24.3 percent from fat), and men report consuming 1,685 calories a day (23.5 percent from fat).
References
- HeartPoint.com: Low fat diet
- "New England Journal of Medicine;" Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet; I. Shai, D. Schwarzfuchs, Y. Henkin, et al.; July 2008
- "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, R.R. Wing, M.L. Klem, M.T. McGuire, J.O. Hill and H. Seagle; April 2008
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