Low Fat

Reviewed By:
Lynn Grieger, RD

Low fat diet basics

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

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 red meat, should be replaced with lower-fat versions or eaten in smaller portions. Most low-fat diets call for an increase of carbohydrate intake in the form of pasta, breads and potatoes.

A high-fat diet has been associated with numerous health conditions, from obesity to heart disease and even 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 .

Upside of Low Fat Diets

• Foods that are low in fat - for example, vegetables, whole grains, fruit - are generally healthy.
  
  
• Many high fat foods are also high in sugar, which is bad for you and can lead to weight gain. Cutting down on cookies and ice cream is never a bad thing!
  
  
• A low-fat diet has been shown to reduce the risk of many health conditions, including high cholesterol, heart disease and obesity.

Downside of Low Fat Diets

• Not all foods that are low in fat are also low in calories. For example, bread and pasta are both fairly low in fat but can pile on the calorie intake if eaten to excess.
  
  
• There has been an explosion of foods that are reduced in fat yet contain lots of sugar: snack bars, cookies, cakes, candies, ice cream and so on. Those foods do not promote a healthy diet, even if they are low in fat.
  
  
• Low-fat diets assume that all fat is created equal, which researchers now know is not the case. Monounsaturated fats, the type found in olive oil and certain oily fish, have been found to be essential to a healthy body and mind.
  
  
• Some vitamins (e.g., vitamins A, E and K) are found predominantly in fatty foods. People who eat a low-fat diet normally are advised to take vitamin supplements.
  
  
• Fat makes food taste better - it's sad but true. Therefore, if you try to eliminate fat from your diet, you end up with boring, bland meals, making it less likely that you'll stick to the diet.

Is a Low Fat Diet for You?

This chart can help you see how a low-fat diet fits your goals and lifestyle concerns.

Sample Low Fat Diet Menu

A traditional low fat diet consists mainly of foods that are low in fat and high in fiber. Some people may wish to add foods that contain monounsaturated fats, such as avocado and nuts:

Breakfast:

• Oatmeal made with skim milk, topped with blueberries
  
• Cup of herbal tea

Lunch:

• Ginger carrot soup with whole-wheat bread
  
• Pear, apple and cranberry fruit salad
  

Dinner:

• Mediterranean chicken over whole-wheat spaghetti
  
• Roasted vegetables
  
• Small glass of red wine
• Sliced melon with cherries
  

Snacks:

• Celery sticks or broccoli and low-fat ranch dressing
  
• Low-fat cottage cheese (or fat-free yogurt) with fresh fruit
  

Lynn Grieger, RD on Low Fat Diets

On the whole, the foods that are encouraged on low-fat diets are generally healthy, and cutting down on fat is a fairly efficient way to lose weight. However, it's important to remember that fat isn't the only source of calories in your diet, and many foods that are touted as "low fat" may be high in calories.

Also, over the last 10 years, there has been increasing evidence to show that some fats may actually be good for us and should be included in our diets. If you're thinking of taking on a low-fat diet, make sure you're getting rid of saturated fats and trans fats while taking in enough monounsaturated fats.

iVillagers on Low Fat Diets

"After two kids and 35 extra pounds, I went on a low fat (almost no fat) diet from January 1999 until the end of March 1999. I lost it all and afterwards my weight only fluctuated by five pounds in a year and a half. It quickly became a way of life." -- An iVillager

"I faithfully followed the Choose-to-Lose plan several years ago. I did lose weight but I also lost chunks of my hair, nearly fainted from insulin responses on several occasions, and had no energy. If you considering low-fat, read up on the alternatives. You'll be glad you did." -- iVillager atakickchick

See what other iVillagers have to say and weigh in with your own comments and stories on our Message Boards:

• The Latest Diets & Workouts
• Losing Weight
• Real Advice: Diet Success