Diet & Weight loss

The low fat diet

The low fat diet

The low fat diet is a diet that dramatically limits the amount of fat a person is allowed to consume throughout the day.

Although this diet can help you lose weight in the short term, it can be dangerous for your health in the long run. Thus, it is more often recommended to make healthy choices, by continuing to eat good fats, rather than drastically restricting fat intake of any kind.

If you are one of those people who stalks every ounce of fat, be careful not to replace the fat with sugar : this is catastrophic for your health and your attempt to lose weight will be a failure. Therefore, when shopping, beware of 0% fat products that often contain more sugar than standard versions to compensate for lack of taste.

That said, if you eat lentils instead of french fries, a white meat instead of a steak at dinner and you do not use any extra fat for cooking your food, yes, that will be a good thing. healthy strategy to lose weight.

Be careful, even if a person loses weight with a low fat diet, that does not mean that they have a good diet, or that this strategy is the best to lose weight while remaining healthy.

When scientists compared the efficacy of many diets in many studies  , study participants generally lost more weight with a low carbohydrate diet than with a low fat diet.

In addition, people who reduce the amount of sugar have more health benefits, such as significant reductions in triglycerides in the blood, decreased appetite , reduced risk of diabetes, and so on.

Benefits of the low fat diet

The benefits of a low fat diet are highly contested and many studies have shown very little to no benefit. For example, a study conducted in the United States for eight years on nearly 49,000 women found that a low fat diet provides no benefit to health , and no effect on breast cancer, colorectal cancer and heart disease.

Another study published in October 2015 in The Lancet Diabetes & Endocrinology  , concluded that low fat diets are of no use for long-term weight loss . The only advantage found among the hundreds of studies on this subject is the limitation of hot flushes during menopause  .

risks

With the current knowledge, there is no longer any health care professional who recommend a diet low in fat for a healthy person would simply lose weight  . The reason is simple: the body needs lipids to function . If you eliminate too much fat, there can be serious health consequences.

  • Vitamins A, D, E and K are fat-soluble, which means they enter the body with fat.
  • Vitamin deficiencies can therefore occur. These vitamins are necessary for the health of your skin, bones, cardiovascular system, etc. Vitamin D alone has a role in hundreds of functions in the body.
  • The brain is an organ that also needs fat to function, if the gap is too large, problems with mental health  as depression can be triggered  .
  • Fats are also used to make hormones, the chemical messengers that ensure the balance of functions and the survival of the human body.
If you have read our special lipids file , you know that some fats are excellent and vital because the body does not know how to make them. For example, omega-3s in fish fats , flaxseeds and oilseeds have many health benefits. Among the good fats important for health, there are also monounsaturated fatty acids present in olive oil, avocados , coconut oil.
About other fats, they are not that bad, whether it’s butter, cream or other types of animal fats. You just do not abuse it.

How much fat to remove?

Nutrition professionals suggest that healthy adults should generally consume between 30 and 38% of dietary fat on the total amount of daily calories. So, if a person has to eat 2000 calories a day, 700 calories can come from dietary fat (1 g of lipid = 9 kcal), which equates to 77 grams of fat per day. The minimum limit that scientists recommend is 30%, do not go down below to ensure normal functioning of your body. This represents approximately 20 g less lipids per day , compared to the upper limit (38%).


Read also:

The Complete Guide to the Ketogenic Diet

Complete guide to understand the 5: 2 diet

Complete guide on the Dukan diet to lose weight

The benefits of the Mediterranean diet

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