LOW FAT DIETS DEFINED
This is best defined as a diet which helps you lose weight by restricting the fat content while continuing to be healthy and sustainable over extended periods of time. The rule of the thumb is that fats are a rich source of calories and calories increase weight. Thus it is not surprising that when the objective is to lose weight then one of the preferred modalities is to switch to a low fat high protein diet.
LOW FAT DIETS AND WEIGHT LOSS
This is arguably the new buzzword when it comes to losing weight and this is collaborated by the fact that dieters in the developed and developing economies alike are now turning to these wonder diets.
Experts are of the opinion that limiting the fat content to less than 30% of the total food intake can ensure a steady weight loss. The mechanics are simple, considering that fats are considered as a concentrated unit of calories and when we control our fat intake we have created space for eating plenty of calories. Thus predictably those who curtail their intake by opting for a low fat diet invariably ensure that they can lose weight without starving.
Some of the important ingredients of an effective low fat diet may well include fruits and vegetables. This is validated by the fact that they are low on fat content and hence lead to a significant loss of weight.
The benefits of a low fat diet are incomparable considering that while weight loss is a given, it also leads to a slimmer waistline and lower risk of heart disease and stroke. This could be attributed to the fact that one gram of fat contains more than twice the calories as compared to a gram of carbohydrates or proteins. The strategy then is to switch to a low fat diet and complement it with plenty of carbohydrates and proteins.
If low fat diets are here to stay then it is important we understand the perfect mix considering that the market has innumerable options and finding the right mix of food options can be puzzling at times.
Avoid using foods such as bacons, potato chips and sausages as they have a higher fat content and lower minerals and vitamin content as compared to low fat food. Conversely the calorie content of fat rich foods such as these is high and this can lead to weight gain. An ideal low fat diet would need to have a high content mix of proteins and carbohydrates rather than fat foods. The logic being that while one gram of fat provides 9 calories and equal quantity of carbohydrate or protein would provide just 4 calories.
Experts recommend using plenty of fruits, vegetables and whole grains as this would ensure low fat and calorie intake. Animal based food options like lean meat and milk are best used in moderation. A more specific benchmark then would be to limit the daily intake of calories to 2,000 and limit the fat content to 20-35% of the total calories.
Low fat diets are gaining in popularity and this could well be attributed to a significant weight loss that they have ensured in recent times. Some people will add more protein to their diet because it will give you that full feeling.