Low Fat Diet: An Overview of Benefits, Types and Tips

Introduction

A low fat diet is an eating plan that emphasizes foods lower in fat, such as lean proteins, fruits, vegetables, whole grains and healthy fats. Eating a low fat diet can offer numerous health benefits, including reducing your risk of heart disease, stroke, high cholesterol, type 2 diabetes and certain types of cancer. In this article, we’ll discuss the principles of a low fat diet, its potential health benefits, different types of low fat diets and tips for successfully following a low fat diet.

Outline the Principles of a Low Fat Diet

Before diving into the specifics of a low fat diet, it’s important to understand what constitutes a low fat food. According to the United States Department of Agriculture (USDA), a low fat food contains 3 grams or less of total fat per serving. For reference, a medium-sized avocado contains about 13 grams of total fat per serving.

In general, a low fat diet should include plenty of vegetables, fruits, legumes, nuts, seeds and whole grains. Fish, poultry and other lean proteins are also encouraged. Foods high in saturated and trans fats, such as red meat, full-fat dairy products and processed foods, should be limited.

Explain the Benefits of Eating Low Fat Foods

Eating a low fat diet has been associated with several health benefits. Here are some of the most well-researched benefits of a low fat diet.

Lower Risk of Heart Disease and Stroke

Heart disease and stroke are two of the leading causes of death worldwide. A 2017 study published in the journal Nutrients found that a low fat diet may help reduce your risk of cardiovascular disease. The study authors concluded that “a low-fat dietary pattern was associated with lower risk of CVD [cardiovascular disease].”

Improved Cholesterol Levels

High cholesterol is a major risk factor for heart disease. A 2012 review published in The American Journal of Clinical Nutrition looked at the effects of a low fat diet on cholesterol levels. After analyzing 12 studies, the researchers concluded that a low fat diet may help reduce total cholesterol, LDL cholesterol and triglycerides — all of which are risk factors for heart disease.

Weight Loss

Overweight and obesity are risk factors for numerous chronic diseases. A 2016 study published in BMJ Open compared a low fat diet to a low carbohydrate diet for weight loss. After 6 months, the researchers found that both diets resulted in significant weight loss. However, the low fat dieters lost more abdominal fat than the low carb group.

Reduced Risk of Diabetes

Type 2 diabetes is a serious condition that affects millions of people worldwide. A 2015 study published in the Journal of Nutrition Education and Behavior examined the effects of a low fat diet on blood sugar control. After 16 weeks, the researchers found that those who followed a low fat diet had significantly improved blood sugar levels compared to the control group.

Discuss Ways to Reduce Dietary Fat Intake

If you’re looking to reduce your intake of dietary fat, there are several steps you can take. Here are some of the best ways to reduce your fat intake.

Choose Lean Proteins

When choosing protein sources, opt for lean cuts of meat, such as skinless chicken breast and trimmed beef. Fish, eggs, tofu and tempeh are also good options. Additionally, look for plant-based proteins such as beans, lentils and quinoa.

Avoid Processed Foods

Processed foods tend to be higher in fat, sodium and added sugars. Try to limit your intake of processed foods, such as canned soups, frozen dinners and fast food items. Instead, opt for whole, unprocessed foods such as fresh fruits, vegetables and whole grains.

Limit Saturated and Trans Fats

Saturated and trans fats are unhealthy fats found in animal products, fried foods and processed foods. To reduce your intake of these unhealthy fats, avoid fried foods, full-fat dairy products, butter and fatty meats. Additionally, read nutrition labels to identify foods that are high in saturated and trans fats.

Describe Different Types of Low Fat Diets

Although there is no one-size-fits-all approach to a low fat diet, here are a few popular types of low fat diets.

Mediterranean Diet

The Mediterranean diet focuses on whole, unprocessed foods such as fruits, vegetables, whole grains, legumes and healthy fats. It also incorporates fish and poultry, limiting red meat to a few times a month. This type of diet is associated with numerous health benefits, including improved heart health and a reduced risk of chronic diseases.

DASH Diet

The DASH Diet stands for Dietary Approaches to Stop Hypertension. It’s a low fat, low sodium diet that encourages eating plenty of fruits, vegetables, whole grains, lean proteins and low-fat dairy products. Studies have found that this type of diet may help reduce blood pressure and improve heart health.

Vegetarian Diet

A vegetarian diet involves avoiding all animal products, including meat, fish and poultry. Plant-based proteins, such as beans, lentils and tofu, are emphasized. This type of diet is associated with improved health and a reduced risk of chronic diseases.

Explain How to Choose Low Fat Foods

Choosing low fat foods is a key part of following a low fat diet. Here are a few tips for choosing foods lower in fat.

Read Nutrition Labels

Reading nutrition labels is a great way to identify foods that are lower in fat. Look for foods that contain 3 grams or less of total fat per serving. Additionally, make sure to check the ingredients list to look for added fats and oils.

Opt for Plant-Based Proteins

Plant-based proteins, such as beans, lentils and quinoa, are typically lower in fat than animal proteins. They’re also rich in fiber and other important nutrients. Try to incorporate plant-based proteins into your diet at least a few times a week.

Look for “Low Fat” or “Reduced Fat” Products

Many products, such as yogurt, cheese and salad dressings, come in low fat or reduced fat varieties. These products are typically lower in fat than their full-fat counterparts. However, keep in mind that they may be higher in added sugars and other additives.

Offer Tips for Successfully Following a Low Fat Diet

Although following a low fat diet may seem challenging at first, there are several strategies you can use to make it easier. Here are some tips for successfully following a low fat diet.

Eat Frequently Throughout the Day

It’s important to eat frequently throughout the day to prevent hunger and cravings. Aim to eat three meals and two snacks per day. Make sure to include a source of protein, carbohydrates and healthy fats at each meal.

Keep Healthy Snacks on Hand

Having healthy snacks available can help you stick to your diet. Good options include apples and peanut butter, hard-boiled eggs, nuts and seeds, air-popped popcorn and hummus with carrots or celery.

Plan Your Meals Ahead of Time

Meal planning is a great way to stay organized and ensure that you’re eating healthy, low fat meals. Try to plan out your meals for the week ahead of time so that you know exactly what you’ll be eating each day.

Exercise Regularly

Regular physical activity is an important part of any healthy lifestyle. Aim to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. Examples of moderate-intensity activities include walking, swimming and cycling. Examples of vigorous-intensity activities include running, HIIT workouts and jumping rope.

Conclusion

A low fat diet is an eating plan that emphasizes foods lower in fat. Eating a low fat diet may help reduce your risk of heart disease, stroke, high cholesterol, type 2 diabetes and certain types of cancer. Additionally, it may lead to weight loss and improved blood sugar control. To follow a low fat diet, choose lean proteins, avoid processed foods, limit saturated and trans fats and opt for plant-based proteins. Finally, remember to plan your meals ahead of time, keep healthy snacks on hand and exercise regularly.