Low Fat Diet Guide

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By Eddie Tobey

The very goal of a low fat diet is to reduce the amount of calories that are consumed through fat. For a regular healthy diet, it is recommended that of the total calories eaten in a day, no more than 30% should come from fat. However, certain diseases and medical conditions make it difficult for the body to tolerate even that normal amount of fat, so a low-fat diet can help people with these conditions.

A diet having too much saturated fat results in high blood cholesterol. High blood cholesterol leads to obesity of the body. Low fat diet includes more fiber in your diet. Soluble fiber is a type of fiber that decreases blood cholesterol, resulting in weight loss.

Oatmeal is a good source of soluble fiber that can be consumed regularly to reduce the blood cholesterol.

Low fat diets can be followed by removing fat from meat before cooking and by avoiding frying. Instead, you can bake, roast, or boil the food. Avoiding fried foods and eating steamed vegetable would keep the fat intake under control. Using low or nonfat butter instead of regular butter and margarine on foods would also help us reduce the fat intake. Substituting whole grain products like brown rice, barley, and whole wheat for high fat food is also a good idea.

The human body needs certain types of fat to function. With too little fat in the diet, the body may not properly absorb fat-soluble nutrients such as vitamin A, vitamin D, vitamin E, and vitamin K, which are essential for the health of the eyes, skin, immune systems, bones, and teeth. Fats are very essential for the functioning of the body’s cell membrane.

Low fat diets help us to plan our body fitness by lowering the fat in our diet. It also enables us to maintain or reduce weight, reduces the risk of diseases such as heart diseases, high cholesterol, high blood pressure, cancer, and diabetes.

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By Vanessa Raven

Everybody knows eating a low fat diet that is also low in calories helps you lose weight but choosing a low fat diet is a smart move for more than one reason. Not only can you lose weight on a low fat diet, you can also decrease your risk of certain types of disease.

Here’s an easy way to keep your diet healthy and low in fat.

The Low Fat Diet Way of Eating

- “Low fat diet” doesn’t mean “no fat diet”. There are certain kinds of fats that are actually good for you. These include the fat found in canola and olive oils. These fats contain omega 3’s and actually have the “good cholesterol” you need. You do not need more than 2 tablespoons of these each day.

- Eat at least 3 vegetables and 2 servings of fruit every day.

- Choose lean meat over beef and pork. Chicken breast, turkey breast and most kinds of fish are low fat if not “no fat”.

- Eat 3 servings of fiber from whole grain foods. If you eat whole grain cereal, make sure you eat the kind that doesn’t add high fructose corn syrup. Steel cut oatmeal is a good option.

- Dairy products that are low in fat are great sources of calcium and they help you burn calories when you are on a low fat diet. Consume 3 servings of these every day for the full effect.

Studies have linked high fat diets with several kinds of cancers, heart disease and strokes. By going on a low fat diet, you are giving yourself a much better gift than weight loss. A low fat diet will also help you live a longer, healthier life.

Vanessa Raven is a well-known weight loss consultant and the author of the popular FREE report:

“36 Potent Fat Burning Foods To Lose 10 Pounds In No Time Flat!”

Download your complimentary copy now at http://www.YouCanLose10Pounds.com and receive a FREE subscription to the “You Can Lose 10 Pounds” email newsletter!

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By Michael Roussell

Low fat diets have been extremely popular over the past several decades. As of late there has been a trend to reduce carbohydrate consumption and increase dietary fats and proteins. This newer diet strategy has shown to be extremely effective in improving overall health, body composition, and performance. There has been some confusion lately regarding low fat diets as research studies are still ongoing that examine the efficacy of low fat/high carbohydrate diets for weight loss. A lot of the confusion stems from the fact that low fat diets work when it comes to weight loss.

That’s right. I said low fat diets work. But this shouldn’t be a surprise if you think about it because throughout the 80’s and 90’s bodybuilders all over the world got extremely lean using low/no fat diets. The reason low fat diets work is because anytime (there are exceptions) you decrease a person’s caloric intake to a level significantly below their energy expenditure they will lose weight. It isn’t rocket science just simple math.

The question should not be if low fat diets work but if they work the best? The answer to that is a resounding NO. Lowering your carbohydrate consumption and increasing your fat and protein intake yields a diet that is more effective at ripping fat off your body, preserving and building lean body mass, and improving health. Moderate Carbohydrate, protein, fat diets also increase your level of satiety (you feel full longer), increase blood sugar control (yielding better weight loss), and improved compliance. Improved compliance is arguably the most significant benefit the more you stick to your plan, the better your plan will work.

Low fat (especially very low fat) diets are extremely restrictive and thus people don’t follow them. This fact was most evident in the findings from the Women’s Health Initiative (WHI) Study. The WHI was a HUGE study that spanned almost a decade. In this study some women were put instructed to follow a low fat diet (<20% of calories from fat). In the grand scheme of low fat diets this isn’t even that low as Dean Ornish recommends <10% of calories from fat. At the end of the study the low fat group never reached their goal of <20% of calories from fat. Instead they consumed about 30% of calories from fat (down from 38%). The WHI showed that it is just not feasible to expect people to decrease their fat intake too much below 30%.

Are you having trouble sticking to your diet? If so is your diet on one of the extremes (high fat vs. low fat, high carb vs. low carb)? Remember the best diet is the one you can follow and people have the easiest time following a diet of moderation.

Mike Roussell is a nationally renown sports nutritionist studying to receive his doctoral in nutrition at Penn State University. Mike coaches people from a variety of background (athletes, business professionals, house wive, etc) in achieving the body of their dreams. Mike has distilled down his extremely effective approach to nutrition in the manual Your Naked Nutrition Guide. Go to http://www.NakedNutritionGuide.com to find out more.

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