Going on a low fat diet for weight loss. New research shows that polyunsaturated and monounsaturated fats aid weight loss, reduce inflammation, and hypertension. In Fact, Your body also needs, saturated fat in limited amounts to function properly. You may consider going on a low fat diet if you have a specific medical condition and your doctor has advised you to do so. Read on to know if you should go on a low-fat diet for weight loss, foods to eat, benefits, and side effects. Swipe up!
What Is A Low-Fat Diet?
A low fat diet is a diet that restricts the daily consumption of dietary fat from animal and plant sources. The daily fat consumption is 30% of the total daily calorie intake. So, if you are on a 1500-calorie diet, you may consume no more than 450 calories from fat or about 44 g of fat per day (44*9 = 400).
The new fat intake guidelines allow saturated fats consumption no more than 10% of calories, and trans fats no more than 1% of calories, and urges to replace saturated fats with mono and polyunsaturated fats.
However, you can tweak the numbers and customize your diet plan to suit your medical condition or for weight loss as per your doctor’s suggestion. Before moving to a low-fat diet for weight loss, let us look at a few facts about a low-carb diet versus a low-fat diet.
What’s Best – Low Fat Diet Vs Low Carb Diet
The market for low-carb diets is booming right now – from Ketogenic diet to zero-carb diet. But the late 70s and 80s saw a boom in low-fat diets. So, which is better? Let’s see what science has to say:
- A low-carb diet tends to aid slightly more weight loss, decrease harmful LDL cholesterol, increase good HDL cholesterol, and lower triglyceride levels.
- A low-carb diet may be better when it comes to weight loss and reducing cardiovascular risks.
- Low-fat diets (less than 15% of total calories per day) may cause metabolic syndrome in the adult population.
- A low fat diet may lower the HDL (good) cholesterol levels over a period.
However, other studies show that one diet is not better than the other, and a diet should be customized according to the needs, medical condition, age, weight, etc. Of the person.
So, will going on a low-fat diet help you lose weight? Let’s find out!
Does Low Fat Diet Aid Weight Loss?
Yes, a low-fat diet may help you lose weight if you adhere to the dietary guidelines of unsaturated, saturated, and trans fats intake. Consuming too many trans fats from junk foods will not aid weight loss.
Note an important fact – fats are high in calories, but calories do not always determine the “good vs. bad”. For example, junk foods and zero calorie drinks may be in low in calories, but they also do not contain any nutrition and are loaded with harmful trans fats, high amounts of salt and refined sugar, and artificial additives.
You should not avoid consuming the healthy unsaturated fats that help lower inflammation and inflammation-induced weight gain. However, if you need to go on a low-fat diet temporarily and your doctor approves it, here’s a list of foods to eat and avoid while on this diet.
Foods To Eat On A Low-Fat Diet
- Healthy Fats – Olive oil, avocado, avocado oil, walnut, almond, pistachio, chia seeds, flax seeds, peanut butter, almond butter, pepita, and ghee.
- Protein – Fish, skinless chicken breast, eggs, mushroom, tofu, soybean, soya chunk, lentils, kidney beans, sprouts, chickpeas, Bengal gram, peas, and edamame.
- Dairy – Low-fat milk, low-fat yogurt, and low-fat cheese in limited amounts. *full-fat dairy would be the best choice for weight loss. Please consult your dietitian to know if you should consume low-fat or high-fat dairy.
- Veggies – Carrot, broccoli, cabbage, Chinese cabbage, beetroot, bok choy, scallions, radish, kale, spinach, radish greens, chard, rhubarb, tomato, cucumber, squash, bitter gourd, bottle gourd, onion, okra, eggplant, and cherry tomatoes.
- Fruits – Avocado, apple, pineapple, peach, plum, orange, tangerine, lemon, lime, and sweet lime.
- Beverages – Water, homemade buttermilk, green tea, herbal tea, black coffee (avoid if you are caffeine sensitive), and freshly pressed fruit juice or smoothies without added sugar or sugar-free.
- Herbs And Spices – Cilantro, oregano, garlic, ginger, dill, fennel, cumin, coriander, turmeric, mace, saffron, nutmeg, cinnamon, cardamom, allspice, chili flakes, cayenne pepper, sage, basil, and star anise.
Foods To Avoid On A Low-Fat Diet
- Junk Food – Fried foods, frozen foods, zero-calorie drinks, soda, refined sugar, and processed foods.
- Protein – Fatty part of beef and pork.
- Dairy – Cream cheese.
- Beverages – Packaged fruit juice, packaged smoothies, soda, diet soda, and packaged buttermilk.
Low Fat Diet Recipes
1. Breakfast Smoothie
- 2 peaches, pitted
- 1 orange
- 1 cup soy milk
How To Prepare
- Toss all the ingredients into a blender.
- Blitz well and pour the smoothie into two glasses.
- Say cheers!
2. Lunch Salad
- 3 oz smoked salmon, thinly sliced
- 4 cherry tomatoes, halved
- 1 cup baby spinach
- ¼ onion, sliced
- 2 tablespoons olive oil
- ½ teaspoon black pepper
- Salt to taste
- 2 tablespoons lime juice
How To Prepare
- Toss in the smoked salmon, baby spinach, onion slices, and cherry tomatoes.
- Add lime juice, salt, pepper, and olive oil.
- Toss well, and your lunch is ready!
3. Dinner Soup
- ½ cup white beans
- 2 tomatoes, chopped
- 1 carrot, sliced
- 2 celery stalks, chopped
- 1 medium onion, chopped
- 1 clove of garlic, minced
- Salt to taste
- ½ teaspoon black pepper
- 1 cup vegetable broth
- A handful of parsley, chopped
- ¼ lime
How To Prepare
- Toss the onion, tomato, garlic powder, carrot, celery, white beans, salt, pepper, and vegetable broth into a pressure cooker.
- Pressure cook for about 20 minutes over medium flame.
- Once the pressure cooker cools down, open the lid, and pour out the soup.
- Add parsley and lime juice on top and enjoy a warm and cozy dinner.
These are fuss-free and delicious food options that you can make at home quickly. Now, let’s take a look at the benefits and side effects of a low-fat diet.
Benefits Of A Low-Fat Diet
- Limiting unhealthy fats will have the following benefits:
- May lower the risk of cardiovascular diseases.
- Makes you feel energetic and light.
- Helps lower inflammation in the body.
- May increase your longevity.
- May aid short-term weight loss
Let’s now take a look at the flipside.
Risks Or Side Effects Of A Low-Fat Diet
- Avoiding fats completely may have the following repercussions:
- Difficulty in losing weight.
- May increase the risk of high triglycerides in the blood.
- It increase the risk of cardiovascular diseases.
- May cause vitamins and mineral deficiency.
Fats are an important part of your diet. Consume healthy fats and saturated fats in limited amounts.If you want to lose weight, you should follow a well-balanced diet and workout regularly to see amazing results.