Omar Bennett
A low-fat diet is generally considered to be one in which 30% or fewer of total calories come from fat. This equates to 67 grams of fat on a 2,000-calorie-a-day diet, although some diets recommend as little as 20 to 50 grams of fat per day. While fat has a bad reputation for contributing to excess calories and weight gain, it is an important source of energy and is essential for cell growth, organ protection, and the absorption of fat-soluble vitamins. The key to a healthy diet is not necessarily reducing fat intake but rather choosing healthy fats, such as unsaturated and omega-3 fats, while limiting unhealthy saturated and trans fats.
| Characteristics | Values |
|---|---|
| Definition of a low-fat diet | A diet where at least 30% or less of total calories come from fat |
| Average fat content in diets | The average diet contains more total and saturated fatty acids than recommended |
| Calories in fat | 9 calories per gram of fat |
| Recommended fat intake | The recommended intake of trans fats is low to zero |
| Monounsaturated fats should constitute up to 20% of total calories | |
| Polyunsaturated fats should constitute up to 10% of total calories | |
| Saturated fats should constitute less than 7% of total calories | |
| For a 2000-calorie diet, saturated fat intake should be 22 grams or less | |
| For a 2000-calorie diet, trans fat intake should be 2 grams or less | |
| Low-fat foods | Must have 3 grams of fat or less per serving |
| Reduced-fat foods | Must have at least 25% less fat than regular versions |
| Light foods | Must have either 1/3 fewer calories or 50% less fat |
| Weight loss | Research does not show that a low-fat diet makes it easier to lose weight |
| Low-carb and low-fat diets fare about equally for weight loss | |
| Healthy foods on a low-fat diet | Lean meats (turkey, skinless chicken breast, tilapia, cod, haddock), beans, legumes, eggs, whole grains (oats, brown rice, wheat pasta, whole-wheat bread) |
| Unhealthy foods on a low-fat diet | Baked treats (cakes, cookies, pastries), fatty cuts of meat, nuts and seeds, avocados, chocolate |
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What You'll Learn
- A low-fat diet is typically 30% or less of total calories from fat
- Saturated and trans fats are solid at room temperature and are considered unhealthy
- Polyunsaturated and monounsaturated fats are considered beneficial
- Low-fat diets may not be necessary for weight loss
- A low-fat diet may include lean meats, low-fat fish, beans, legumes, and whole grains
A low-fat diet is typically 30% or less of total calories from fat
A low-fat diet is typically defined as one in which 30% or fewer of total calories come from fat. This means that on a 2,000-calorie diet, an individual would consume no more than 600 calories, or 67 grams of fat, per day. However, some diets recommend an even lower intake, suggesting between 20 and 50 grams of fat per day.
It's important to note that not all fats are the same, and some are essential for maintaining good health. Fats provide 9 calories per gram, more than twice the amount provided by carbohydrates and protein. Saturated and trans fats, often found in animal products, are considered unhealthy as they raise LDL ("bad") cholesterol levels and can increase the risk of cardiovascular disease. On the other hand, monounsaturated and polyunsaturated fats, such as omega-3 fatty acids, are considered "good" fats as they help lower LDL cholesterol and reduce the risk of cardiovascular issues.
When following a low-fat diet, it's recommended to include plenty of fruits, vegetables, whole grains, low-fat dairy, poultry, fish, legumes, and nontropical vegetables. Lean meats, such as skinless chicken breast, turkey, and lower-fat fish like cod or haddock, are also good options. Eggs can be included in moderation, especially if only the whites are consumed, as the yolk contains the majority of an egg's fat content.
To reduce fat intake, it's advisable to compare food labels, choose lower-fat dairy options, grill or bake foods instead of frying, measure oil when cooking, and opt for leaner cuts of meat. Additionally, including more beans, legumes, and whole grains in the diet can help promote a feeling of fullness while also providing essential nutrients and fibre. While fat-free products can be helpful, it's important to read labels as these items may contain added sugar or other ingredients to enhance flavour.
It's worth noting that while a low-fat diet can have health benefits, particularly for those with certain medical conditions, it may not necessarily lead to weight loss. Research suggests that the type of fat consumed is more important than the quantity when it comes to weight management. Therefore, choosing healthier fats, such as monounsaturated and polyunsaturated fats, is recommended over simply reducing total fat intake.
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Saturated and trans fats are solid at room temperature and are considered unhealthy
The definition of a low-fat diet is fairly consistent: a diet where at least 30% or fewer total calories come from fat. On a 2,000-calorie-a-day diet, this means consuming only about 600 calories, or 67 grams of fat, but some popular diets recommend as little as 20 to 50 grams of fat per day. However, the type of fat consumed is a more important indicator of overall health than the quantity of fat consumed. Good fats include monounsaturated and polyunsaturated fats, which come mainly from plants and fish. Bad fats include trans fats, which are artificially created through an industrial process to solidify vegetable oils. Saturated fats fall somewhere in the middle of good and bad fats.
Saturated and trans fats are considered unhealthy and are solid at room temperature. Trans fats are created artificially and occur naturally in small amounts in some animal products. They raise your LDL ("bad") cholesterol and lower your HDL ("good") cholesterol. They are solid at room temperature and can improve the taste and shelf life of foods. Saturated fats are common in the American diet and are also solid at room temperature. They are found in red meat, whole milk, cheese, and many commercially prepared baked goods.
The chemical makeup of fats determines whether they are liquid or solid at room temperature. The building blocks of saturated fats are tightly stacked, making them solid. The building blocks of unsaturated fats have bends or kinks that don't allow the blocks to be tightly stacked, making them liquid at room temperature. Trans fats are plant oils that behave like saturated fats because their building blocks have been altered and can stack tightly to be solid at room temperature.
Trans fats have been shown to be harmful to health and are the top-priority recommendation of the type of fat to be avoided. They have been officially banned in the United States. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol in the bloodstream and reduces beneficial HDL cholesterol. Even small amounts of trans fats can harm health: for every 2% of calories from trans fat consumed daily, the risk of heart disease rises by 23%.
Saturated fats are not as harmful as trans fats but still have negative health effects. They raise LDL cholesterol and increase the risk of cardiovascular disease. Limiting saturated fat intake can lower the risk of cardiovascular conditions and improve overall health.
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Polyunsaturated and monounsaturated fats are considered beneficial
The number of grams of fat that constitute a low-fat diet can vary, but a general rule of thumb is that a low-fat diet is one in which 30% or less of total calories come from fat. This equates to about 67 grams of fat per day on a 2,000-calorie diet, although some diets recommend as little as 20 to 50 grams of fat per day.
Both types of unsaturated fats are considered healthy because they can improve cholesterol levels, decrease inflammation, and stabilize heart rhythms. They also help to lower rates of cardiovascular disease and all-cause mortality. Replacing saturated fats with unsaturated fats can decrease the risk of heart disease and improve overall health. The National Academy of Medicine recommends replacing saturated and trans fats with monounsaturated and polyunsaturated fats.
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Low-fat diets may not be necessary for weight loss
A low-fat diet is generally defined as one in which no more than 30% of daily calories come from any fat source. This equates to about 67 grams of fat on a 2,000-calorie-a-day diet, but some diets recommend as little as 20 to 50 grams of fat per day. While low-fat diets can be beneficial for certain medical conditions, they may not be necessary for weight loss specifically.
Numerous studies have failed to support low-fat diets over other dietary interventions for long-term weight loss. For example, a February 2018 study in the journal JAMA found that people who followed a low-fat diet over 12 months were no more likely to lose weight than those on a low-carb plan. Similarly, clinical trials from the Harvard T.H. Chan School of Public Health did not find evidence that a low-fat diet makes weight loss any easier compared to a moderate- or high-fat diet.
The type of fat consumed is more important than the quantity when it comes to weight loss. Healthy fats, such as monounsaturated, polyunsaturated, and omega-3 fatty acids, are recommended over saturated and trans fats, which can raise LDL ("bad") cholesterol levels. Additionally, low-fat diets may inadvertently lead to an increased intake of junk foods high in added sugar and refined carbs, which can hinder weight loss efforts.
Furthermore, very low-fat diets can result in nutrient deficiencies, as some important vitamins (such as vitamins A, D, E, and K) are fat-soluble and require dietary fat for absorption. Restrictive, low-fat diets may also be challenging to maintain in the long term, and once an individual returns to their old eating habits, their body may be more prone to storing fat.
While low-fat diets may not be necessary for weight loss, it is important to note that consuming too much fat, especially saturated and trans fats, can have negative health consequences. Lowering fat intake, especially saturated fat, can help reduce the risk of cardiovascular conditions and improve overall health.
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A low-fat diet may include lean meats, low-fat fish, beans, legumes, and whole grains
A low-fat diet is essential for maintaining good health and reducing the risk of cardiovascular conditions. While fat is a necessary source of energy, with 9 calories in 1 gram of fat, it is important to pay attention to the type of fat consumed and the overall calorie intake. Saturated fats, typically found in animal foods, can increase "bad" cholesterol and the risk of cardiovascular disease. Trans fats, found in processed foods and some animal products, can also negatively impact cholesterol levels.
A low-fat diet typically includes foods with 3 grams of fat or less per 100 calories, amounting to 30% or less of calories from fat. Lean meats, such as extra-lean ground beef or cuts with "loin" in the name, are recommended as part of a low-fat diet. Low-fat fish, such as orange roughy, tuna, pollock, cod, hake, haddock, flounder, and salmon, are excellent sources of omega-3 fats while being low in overall fat content.
Beans and legumes are also a key component of a low-fat diet. They are excellent sources of dietary fiber, protein, B vitamins, and other important nutrients. Studies have shown that consuming beans and legumes can lead to improved blood sugar control, increased insulin sensitivity, and reduced blood pressure. Additionally, they promote healthy gut bacteria and the production of short-chain fatty acids in the colon. Examples of healthy beans and legumes include kidney beans, black beans, navy beans, chickpeas, and peanuts.
Whole grains are another important food group in a low-fat diet. They provide essential nutrients and contribute to improved heart health. By focusing on whole grains, fruits, vegetables, low-fat fish, and low-fat dairy, individuals can effectively reduce their intake of saturated fats and improve their overall health. It is always recommended to consult with a doctor or registered dietitian before making significant dietary changes.
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Frequently asked questions
A low-fat diet is one in which 30% or less of total calories come from fat. This equates to about 67 grams of fat on a 2,000-calorie-a-day diet, but some diets recommend as little as 20-50 grams of fat per day.
There is a consensus among clinical specialties that lowering the fat content of the average diet can decrease the risk of cardiovascular issues and mortality. Limiting your total and saturated fat intake can also improve your overall health.
Foods that are naturally low in fat include vegetables, fruits, legumes, and whole grains. Lean meats such as turkey, chicken breast, and fish like tilapia, cod, and haddock are also low in fat.
Some tips include choosing lower-fat or reduced-fat dairy products, grilling or steaming food instead of frying, measuring oil with a teaspoon or spray, and choosing leaner cuts of meat. It's also important to read food labels and watch your servings, as "low-fat" products may contain added sugar or additives.
Research on the effectiveness of low-fat diets for weight loss is not very promising. Choosing healthy fats may be more important than simply reducing the quantity of fat in your diet. Additionally, "fat-free" products may be less satisfying, leading to overeating.
