Thinking about starting a low-fat diet? NO! Here’s what you need to know first…
So. You’re debating whether not to start a low-fat diet.
The perception of the low-fat diet has changed over time — once looked at as beneficial, now the story has changed slightly.
Before you make a decision, let’s talk about the low-fat diet, what it is, and the good and the bad that comes with it.
What is a low-fat diet?
A low-fat diet is where one tries to avoid consuming calories from fat as much as possible. I guess you could say the title of the diet is pretty self-explanatory!
Low-fat diets used to be considered widely as a great way to combat weight loss, reduce heart disease risk, and even sometimes reduce the risk of cancer. But, as time has passed, there are more than just a few recommendations centering on NOT cutting fat completely from your diet — just eat the “good” fats instead of the “bad” fats.
“Good” Fats vs. “Bad” Fats
What makes a fat “good” and a fat “bad”?
A “good” fat is considered fat that usually comes from a plant source — such as avocados or olive oil, for example. The fat is more organic instead of processed and this is what makes it “good” for you to consume on a low-fat diet – the fats safe to implement into your diet.
The “bad” fats are saturated and trans fats. When looking at the nutrition label, these are the fats you’d like to avoid as much as possible — whether on a low-fat diet or not. They’re not the greatest fats to enter your body, so they should be avoided when they can be.
The bottom line is that when consuming fats, you want to make sure you’re choosing healthy fats over unhealthy fats. The healthy fats will help you feel better and help you have a healthy diet in general. Try as much as possible to avoid unhealthy fats and pick the “good” ones instead.
What You Should Eat on a Low-Fat Diet
It’s recommended that you stay away from saturated and trans fats.
The foods you want to consume on a low-fat diet would be:
- Protein
- Healthy fats (in moderation, of course!)
- And carbohydrates
Proteins are good for any diet because they help you feel full after eating a meal. A good source of protein foods is usually legumes, fish, poultry (no skin), and lean beef.
The healthy fats you want to implement in your diet come from foods such as olives, nuts, olive oil, and avocados. These fats are thought to help lower bad cholesterol levels and are a good source of fat for your diet.
And, lastly, carbs are a good and necessary form of energy when you find them in nutritional foods. You want to get carbs from fruits and veggies as well as whole grains.
So, after all this information — still unsure if a low-fat diet is a right diet for you?
Understandable. There seems to be confusion as to whether it’s a highly regarded diet or if that definition has changed over time – which it seems to.
Let’s dive into the pros and cons of a low-fat diet.
According to verywellhealth.com, here are what the pros and cons consist of when it comes to a low-fat diet.
Pros:
- Weight loss (short-term)
Cons:
- Little health benefits evidence from research
- Risk on mental health
- And it’s restrictive
So, from that list alone we can see that there is one pro while there are three cons.
Thus, the cons win out on this one.
Why so many cons?
Over time, studies and research has been conducted and the low-fat diet doesn’t seem to be favored over other dietary options when it comes to health and wellness. It’s restrictive, your body isn’t getting some of the vitamins it needs (vitamins A, D, E, and K, to be specific!) and there’s a mental health risk. What this means is, this diet is restrictive in fat — and our brains need fat for healthy brain development.
So — that being said.
Thinking of starting a low-fat diet still?
NO!
There are so many, more beneficial diets out there for you to try. It may seem like a vast category and you don’t know where to start and that’s okay. Consult your doctor or professional on your health concerns, goals, and needs, and they will guide you to a healthy diet perfectly paired to you and your goals.
If you’d like even more help from me when it comes to maintaining and stepping up your health and energy levels, CLICK HERE to learn more about Intermittent Fasting and The M.A.D.E. Diet.
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