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Diet Plans - Low Fat Diet

Low Fat Diet

The logic of these diets is that since fat contains more calories than carbohydrates or protein, limiting the fat in our diet is a simple way to promote weight loss.

The healthiest type of diet plan is a balanced diet which includes foods from all food groups in the Food Pyramid. According to the food pyramid, all fats and oils should be eaten sparingly. This means your diet should be low in fat, especially saturated fat. As a rough guide, no more than about 30 percent of your calories should be eaten in the form of fat.

This diet is low in fat and rich in complex carbohydrates (the good carbs).

We need certain fats (essential fatty acids), so a low-fat diet doesn't mean a no-fat diet. Also, just because a food is low-fat doesn't mean it's healthy or less fattening. It may be high in sugar which is not good for your health or weight. So whenever possible, choose low fat brands that are also low in sugar.

Why low-fat?
Animal fat is bad for heart disease and some cancers. Also fat contains more than twice the calories of other foods. Fat is 7 times more easily converted to body fat than carbohydrates and can destroy our taste for healthy food.

YES, we all need some fat (no more than about 25-30 percent of calories) and SOME TYPES of fat are VERY HEALTHY.

But NONE of us need the amount or type we commonly eat.

Why rich in complex-carbohydrate?
Complex carbohydrates are less fattening, very healthy and less easily converted to body fat. They are a great source of energy and our brain thrives on them. Here are three basic types of carbohydrates:
  1. Simple Carbohydrates - also called 'sugars'
    These are made up of simple molecules that are quickly and easily digested into the bloodstream. The sudden surge of energy they produce can be very upsetting and unhealthy for our system.

    These carbohydrates should be eaten only in small quantities.

    Foods high in simple carbohydrates:
    Table-sugar, syrups, preserves, jelly, ordinary sodas/ soft drinks, sweets, candies, cakes.

    Food ingredients high in simple carbohydrates:
    Dextrose, fructose, glucose, lactose, maltose, sucrose, fruit juice concentrate, molasses, glucose syrup, honey.

  2. Complex carbohydrates
    These are made up of 'complex' molecules, so it takes longer for our body to digest them. Result? We stay full for longer and our system is not upset.

    We should eat about 50% of our calories as complex carbohydrates.

    Foods high in complex carbohydrates:
    Wholemeal bread, potatoes, pasta, rice (esp. brown) fruits, vegetables, beans, legumes.

  3. Very complex carbohydrates - also known as Fiber
    This type of carbohydrate is so complex that we can't digest it at all!!
    Nevertheless, it provides bulk which keeps us feeling full and it has significant health benefits. It helps lower cholesterol, reduces the risk of diabetes and helps combat certain cancers.

Low Fat Diets Lead to Better Long Term Weight Control
A weight loss article in FDA Consumer Magazine (Jan/Feb 2002) outlined the weight-control behavior of more than 3,000 American adults who lost an average of 60 pounds weight and kept it off for an average of six years. Less then 1% of these successful weight-losers ate low-carbohydrate diets. Most of them ate low-fat, high-carbohydrate diets to maintain their weight loss.

A high-fat diet has been associated not only with obesity but also with heart disease and some types of cancer. The plan encourages the use of foods naturally low in fat, such as fruits and vegetables, which also contain healthy amounts of essential nutrients.

Rules For The Low Fat Diet
All types of added fats, such as butter, margarine, mayonnaise, sour cream and salad dressings, are reduced or eliminated. Foods high in fat, such as fried foods, snack foods, cheeses and meats, should be replaced with lower-fat versions or eaten in smaller portions.