The Low Fat Diet

What Is A Low Fat Diet?

Low fat diets try to eliminate most fats from the foods you eat. The diet replaces fat with vegetables, lean meat, brown rice, fiber-rich whole fruits, vegetables, and products made from whole wheat flour. The idea of this diet is to reduce your intake of saturated fat and replace them with protein, polyunsaturated oils and beneficial carbohydrates. This helps the dieter to lose weight while bringing your cholesterol, triglycerides and body fat down. The diet concentrates on restricting fats and filling the dieter up with protein and carbohydrates. This diet eliminates most fats from your diet, and replaces them with fiber-rich whole vegetables,fruit, lean meat, brown rice and products made from whole wheat flour. The goal of low fat diets is to reduce saturated fat in your diet.

How Does It Work?

The Diet works on the principles of reducing your saturated fat intake, thus leading to weight loss. The diet recommends the dieters to switch to lower fat options like: low fat dairy food, low-fat cheese, fat-free dressings and switch to fish, turkey and chicken from beef and lamb. It also recommends that the dieters eat more complex carbohydrates Like potatoes, wholemeal or wholegrain bread, oats, cereal, rice, pasta. The diet says to also eat more fruit, vegetables and salad and to make these foods a MAJOR part of your diet. Because of this weight is lost.

How Much Can You Lose?

Men lose an average of 6-8 pounds after the first two weeks on this diet. Women lose an average of 4-6 pounds. In subsequent weeks, dieters lose an average of 1-2 pounds each week.

Any Possible Side Effects?

Non to note


KNOW THE DIFFERENT TYPES OF FATS


Saturated Fats

Foods high in saturated fats tend to raise blood cholesterol. These foods include high-fat dairy products (like cheese, whole milk, cream, butter, and regular ice cream), fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil. Keep your intake of these foods low.

Dietary Cholesterol

Foods that are high in cholesterol also tend to raise blood cholesterol. These foods include liver and other organ meats, egg yolks, and dairy fats.

Trans Fatty Acids

Foods high in trans fatty acids tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.

Unsaturated Fats

Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fats occur in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Olive, canola, sunflower, and peanut oils are some of the oils high in monounsaturated fats. Vegetable oils such as soybean oil, corn oil, and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats. Some fish, such as salmon, tuna, and mackerel, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Use moderate amounts of food high in unsaturated fats, taking care to avoid excess calories.