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Low Fat Diet: What Everybody Ought to Know About this diet

A low fat diet not only helps you lose weight but also can lower the risk of cardiovascular morbidity and mortality.

On this diet, you have to restrict your daily fat consumption. That is to say, only 30% of your daily calories can come from fat. 

For example, if your meal is 100 calories, it can have a maximum of 3 grams of fat.

Remember that our body needs fat, and we can’t eliminate it, but we should limit the amount.

low fat diet

What are the health benefits of a low-fat diet?

1 | low-fat diet to lose weight

Obesity is a chronic disease that causes plenty of health threats. To point out, high blood pressure, fatty liver, diabetes, dyslipidemia, sleep apnea.

To clarify, excessive fat intakes, together with inadequate physical activity, will kill you slowly.

Fat is a huge source of calories. A gram of fat has many more calories than a gram of proteins or carbohydrates.

In a word, when you cut your fat intake, you will reduce a considerable part of your calorie intake, that is the best method to lose weight.

2 | Reduces the hazard of Cardiovascular Disease

Fat intake is highly linking to cardiovascular diseases. Besides, excessive fat in your daily diet increases your blood cholesterol levels. 

For this reason, eating high-fat foods can increase the risk of coronary artery disease. 

Studies tell that saturated fat will bring up your blood cholesterol levels[1].

Studies show that reducing saturated or trans fats from your diet can both reduce the cholesterol level and help you lose weight.

3 | can prevent Cancer

Different Studies tell that high-fat diets can increase the threat of Cancers such as colon, breast, lung, and prostate.[2]

Studies show that omega -3 fatty acids, on the other hand, can stop the growth of the cancers.

Low-fat foods

Below are foods that you can eat on a low-fat diet.

  • Lean meats: skinless chicken and turkey breast, for example
  • Whole-grains such as oats and pasta, rice and bread
  • fruits and vegetables
  • Whitefish, shrimp, tuna 
  • Fat-free dairies such as skimmed milk or low-fat cheese and yogurt
  • Lentils, beans, and peas

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  1. Siri-Tarino, P. W., Chiu, S., Bergeron, N., & Krauss, R. M. (2015). Saturated Fats Versus Polyunsaturated Fats Versus Carbohydrates for Cardiovascular Disease Prevention and Treatment. Annual review of nutrition, 35, 517–543. https://doi.org/10.1146/annurev-nutr-071714-034449
  2. Donaldson M. S. (2004). Nutrition and cancer: a review of the evidence for an anti-cancer diet. Nutrition journal, 3, 19. https://doi.org/10.1186/1475-2891-3-19
  3. Written by Editor Updated on 15th January 2019, & Editor. (2020, March 09). As the name suggests, a low fat diet is one in which the amount of fat you eat is restricted. The diet advice given by the NHS is one example of a low fat diet. Retrieved June 03, 2020, from https://www.diabetes.co.uk/diet/low-fat-diet.html
  4. Bhandari P, Sapra A. Low Fat Diet. [Updated 2020 Jan 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553097/