How Much Weight Can You Lose On Low Fat Diet?
For decades, official dietary guidelines have advised people to eat a low-fat diet, where fat accounts for about 30% of your daily calorie intake. However, many studies show that this way of eating is not the most effective strategy for losing weight in the long term.
The largest and longest-running study showed only minimal weight loss and no effect on heart disease or cancer risk
Many proponents of low-fat diets claim that these results are flawed, as they consider the 30% recommendation for fat intake to be insufficient.
Instead, they suggest that – for a low-fat diet to be effective – fat should be no more than 10% of your daily calories.
This article is about ultra-low-fat diets and their health effects.
What Is The Ultra Low Fat Diet?
An ultra-low-fat or very-low-fat diet is one that contains ten percent or less of calories from fat. It's also low in protein (10%) and extremely high in carbohydrates (80%).
The ultra-low fat diet is mostly plant-based. They limit the intake of animal products, such as eggs, meat, and full-fat dairy products (6).
They also tend to limit high-fat, plant-based foods that are generally considered healthy, including extra virgin olive oil, nuts and avocados.
This can be problematic, as fat has several important functions in the body.
It is a source of calories, helps build cell membranes and hormones, and aids your body in absorbing fat-soluble vitamins like vitamins A, D, E and K.
Fat makes food taste great. Diets that are very low in fat are not as enjoyable as diets that are moderate or high in fat. All that said, research shows that ultra-low-fat diets can have very impressive benefits against several serious ailments.
The ultra-low fat (very low fat) diet provides less than 10 percent of calories from fat. This limits the intake of most animal foods and even eliminates healthy, high-fat plant foods such as nuts and avocado.
How Much Fat You Should Eat?
Experts recommend that most adults get 20 to 35 percent of their daily calories from fat. That's around 44 to 77 grams of fat a day if you eat 2,000 calories a day.
Read the nutrition label on food packaging. The nutrition label shows the amountof grams of fat per portions and the calories per serving. Eat a variety of low-fat foods to get all the nutrition you need.
Eat plenty of plant-based foods (such as whole grains, fruits, and vegetables) and moderate, low-fat animal foods (meats and dairy products) to help control your fat, cholesterol, carbohydrates, and calories.
Choose lean meat, fish and poultry. Limit this to 5-7 oz per day. Other good sources of low-fat protein include dry beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese, and tuna packed in water. Choose foods rich in omega-3 fatty acids like salmon, flaxseed, and walnuts for heart health. The American Heart Association recommends eating fatty fish such as salmon twice a week for the benefits of omega-3 fatty acids.
Foods to Avoid on Ultra Low Fat Diets:
You need to avoid these foods when you are on an ultra low fat diet.
1. Cheese
2. Fruit juice
3. Fast food
4. Protein from animal sources
5. Cream
6. Fat from animal sources
7. Smoothies
8. Carbonated drinks
Foods to Eat on This Diet
There are many options to eat when you are on a very low fat diet. Even though you have to cut animal sources out of your life, you can still eat:
1. Low-fat milk
2. Starchy and nonstarchy vegetables
3. Healthy fats from plant sources
4. Protein from lean cuts
5. Fruits like avocado, pineapple, plum, orange, tangerine
6. Drinks including water, buttermilk, green tea, herbal tea, black coffee
7. All spices and herbs
Is A Low Fat Diet Effective?
How or why ultra-low-fat diets improve health isn't well understood.
Some argue that its blood pressure-lowering effect might not even be directly related to its low fat content.
The rice diet is extremely low in sodium, which can positively affect blood pressure.
It's monotonous and bland, which can lead to an unintentional reduction in calorie intake, as people may feel less inclined to eat more food that isn't beneficial.
Cutting calories is likely to have major benefits for weight and metabolic health — no matter whether you're cutting carbs or fat.
This diet can help treat several serious ailments, including diabetes and heart disease.
But, in the long run, following a strict, very low-fat diet is very difficult. It is not very pleasant to eat this way and the diet is less varied.
You may also need to limit your intake of some very healthy foods, including unprocessed meats, fatty fish, eggs, nuts, extra virgin olive oil, and full-fat dairy products.
So while this diet may be beneficial for certain people with serious health conditions, it's unlikely to be mainstream any time soon.
Low-fat Cooking Tips
Trim any visible fat and remove the skin from the poultry.
Grill, broil, or broil the meat on a rack that allows the fat to drip off the meat. Do not fry the food.
Cool soups, sauces, and stews, and remove any solid fat on them before eating.
Sprinkle lemon juice, herbs, and spices on cooked vegetables rather than using cheese, butter, or cream-based sauces.
Try plain, nonfat or low-fat yogurt and chives on a baked potato instead of sour cream. Low-fat sour cream still has fat in it, so limit the amount you use.
The Health Benefits of an Ultra-Low Fat Diet
The ultra-low fat diet has been shown to be effective in several health conditions including:
- Overweight
- Double sclerosis
- Heart disease
- Diabetes type 2
In addition, it also helps the body get the main calories from carbohydrates, thus providing sufficient energy to carry out daily activities.
The Risks or Side Effects of the Ultra-Low Fat Diet
Limiting fat to about 10 percent can be detrimental to brain and other organ health. In addition, the risks or side effects that may be associated with ultra-low-fat diets are:
- Increases triglyceride levels in the blood
- Trouble losing weight
- Increase the risk of CVD
- Vitamin and mineral deficiency
Ultra-low-fat diets can help treat serious conditions, including diabetes and heart disease.
Following a strict diet that is very low in fat is extremely difficult in the long run, as it is unpleasant and lacks variety. You may even need to limit your intake of very healthy foods, such as unprocessed meats, fatty fish, eggs, nuts, and extra virgin olive oil.
While this diet may benefit certain people with serious health conditions, it may not be necessary for most people.
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