Low-Fat Diet
A low-fat diet is a diet that significantly limits the amount of dietary fat you consume, regardless of the type of fat. Those who follow a diet plan may be aiming for other outcomes such as weight loss, weight maintenance, or improved heart health.
Foods in a low-fat diet can be naturally low-fat or non-fat, such as fruits and vegetables. Your diet may also include processed foods, such as low-fat cookies and low-fat ice cream that are made to be less fat than their traditional counterparts.
Benefits of a Low-Diet Fat
The benefits of a low-fat diet are very controversial, and many studies have found only a few if any, benefits. For example, an eight-year study of nearly 49,000 women found that a low-fat diet had no effect on breast cancer, heart disease, colon cancer, or body weight. One study found that a low-fat diet was also unsuitable for long-term weight loss.
Meanwhile, another study found that limiting fat intake could help limit hot flashes during menopause.
Side Effects
Some experts do not recommend a low-fat diet. Because the body needs fat. “Excessive fat removal can have serious health consequences,” said Jennifer Fitzgibbon. “Mental health deficiencies such as depression and vitamin deficiency can occur. Vitamin A, D, E, and K are fat-soluble, which means that the body stores them in adipose tissue and the liver. The intestines need dietary fat to properly absorb these nutrients. These vitamins are also required for the skin, bone, and cardiovascular health, among other organs and systems. “
In addition, some fats are very healthy. For example, fish, flaxseed, walnut, and omega-3 fats have many health benefits. Other “good fats” are the monounsaturated fats found in extra virgin olive oil, olives, avocado, coconut oil, nuts, and seeds.
Other fats may not be too bad. “Interestingly, it’s becoming increasingly clear that butter, cream, and other animal-derived saturated fats may not be as harmful as you once thought,” said Liz Weinandy.
How Much Fat Is Appropriate?
There is a limit to the loss of fat. Dietary guidelines suggest that healthy adults generally need to limit their dietary fat to 20-35 percent or less of their total daily calories. Therefore, if your diet plan requires you to eat 2,000 calories per day, 400-700 calories come from your dietary fat (fat = 9 calories per gram). This is equivalent to 44-78 grams of fat per day.
Edibles in the low-fat diet
There is no specific way to go on a low-fat diet. However, here are some food such as:
- Fruits and vegetables such as apples, orange, melon, berry, carrot, leafy vegetables, asparagus, potato, and pumpkin.
- Low-fat dairy products such as low fat or non-fat, yogurt, low-fat cheese, skim milk, low-fat cottage, cheese, and low-fat sour cream.
- Grains, Legumes, and Pulses such as whole grain products, beans, peas, and whole grain bread products.
- Lean Protein such as skinless poultry, whitefish (cod, halibut), lean beef (flank steak, filet mignon), lean pork, and protein. Click here for more
Inedible in the low-fat diet
We should not eat the following foods:
- Full-fat dairy products
- High-fat sweets
- Nuts and seeds
- Avocados and olives
- Fat meats
- Oils
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