If you follow a low fat diet you less your fat intake to 25-30% of your total caloric intake. Instead of bad fats you choose unsaturated fats such as olive oil, salmon and nuts and eliminate butter, cream and cheese. Hereby you also avoid raising your cholesterol levels. The diet contains a lot of fruits and vegetables, legumes, lean meat, complexe carbohydrates, and high quality protein.
- keeping your cholesterol levels constant
- maintaining an active lifestyle
- lowering your blood presure
- eliminate risks of cardiovascular desease
How to Make it Delicious
- Use the right spices and marinades when you will prepare your food. There are many things that are low in fat that taste just as good or even better than fatty foods.
- Instead of frying in butter, cook with olive oil, or better, steam or oven bake your food.
- If you buy products, such as yoghurt or milk or popcorn, mayonnaise or sauces, there is usually the low fat alternative. Food production has become so advanced these days that there is hardly any difference in taste between the normal and low fat.
- Another strategy is use alternative sources of protein, for example use ground turkey instead of minced beef.
- Contrary to popular belief, eating eggs is not all that bad for you – although it is high in cholesterol, the impact from the cholesterol content of the egg on blood cholesterol level is not as high as once thought. Eggs are also high in nutrients.
Problems with Low Fat Diets
A low fat diet does not mean low in calorie. Many people load up on low fat candy, cookies and pretzels without regard to portion sizes. While they are eating less fat, they may be consuming more processed sugars and carbohydrates such as white flour, which are high in calories and can eventually be converted into and stored as fat within the body. A way to avoid this is to eat foods which are high in fibre.
Diets low in fat and high in carbohydrates can increase triglycerides in the blood. This results in a decrease in “good” HDL cholesterol. It also has a negative effect on the size of “bad” LDL cholesterol. This can lead to heart disease, especially in some severely overweight individuals.
You can lose B vitamins, zinc and some essential fatty acids if the fat content in your diet is too low. Fat is needed to help the body absorb vitamins A, D, E, and K, as well lycopene, which protects against prostate cancer.
- Blake, Joan Salge. (2008). The Pros and Cons of a Low Fat Diet. Food Network.com
- Federal Trade Commission. (1997). Commercial Weight Loss Products and Programs: What Consumers Stand to Gain or Lose. Report of the Presiding Panel
- NutriSystem, Inc. (2008). New for 2008: NutriSystem Advanced
- Weight Watchers Inc. (2008). How Weight Watchers Works