What is a low-fat diet?
A low-fat diet is reducing the intake of bad fat from your diet. Not all low-fat diets are the same and the major rule is that including healthy fat in your diet and eliminate the bad fat. Some healthy fats contain Vitamins Like A, E, D, and K. Whereas Omega 3 and Omega 6 fatty acids help to get healthy skin and hair.
How this works
Even though fat is one of the essential macronutrients to our body, but limiting fat content in food is the only option.
This low-fat diet works well along with healthy fats, healthy carbohydrates, and high protein food in your diet
This diet helps you to cut insulin levels and helps the body to use stored fat.
If you are on a Low-fat diet for a week, you will cut 750 calories of fat approximately. That means you will lose up to 89gm of fat per week.
Why fats are important to us
Fat stored under the skin helps in regulating the body temperature in extreme cold and hot.
Fat helps us to protect our internal Organs like Kidneys, liver, etc
They are the second energy producers in our body when carbohydrates are not available.
1gm of fat produces 8 calories of energy.
Fats make you feel fuller for a longer period because it stays in our body for a long duration.
They also help us for the absorption of Vitamins A, D, E, and K. Because these are the Fat-soluble Vitamins. So without fat, our body cannot absorb these Vitamins.
Who has to follow Low-fat Diet?
For those who are obese, that means BMI is more than30
People with high blood cholesterol, cardiac problems, and diabetics.
Rules to follow and understanding Fats
Avoid the intake of transfat, Transfat contains in the foods like Bakery products, pizza, pastries, Junk food, samosa, and any other deep-fried food, because they reheat the oil multiple times. It increases the risk of LDL which is bad cholesterol.
Whereas, saturated fat contains in milk, butter, ghee, and cheese. Even though you take skimmed milk it contains a minimal amount of saturated fat. They are also present in meat and beef. Saturated0 fats can increase the HDL and LDL levels that are both good and bad cholesterol.
Unsaturated fats are divided into three types Poly Unsaturated fats, found in sunflower seeds, and coloniol oil. Whereas, monounsaturated fats found in olive oil, and rapeseed oil. And last one Omega 3 and 6 fatty acids found in fatty fish and other plant-based food. These unsaturated fats help you to reduce LDL i.e., bad cholesterol, and increase HDL i.e., Good Cholesterol.
The food you should take in a Low-fat diet
- Any white meat like chicken, especially chicken breast.
- Cereal grains and pulses, fats in them are very minimal compared to other nutrients.
- Fatty fish, which contains Omega 3 fatty acids.
Below is the diet chart which can be used commonly by any individual to balance their fat intake.
This diet provides:
Proteins – 75g.
Fat – 308g.
Carbohydrates – 385g.
So next time if you are eating fatty food make sure what kind of fats you are taking and how healthy it is to you.