As the name suggests, this diet mainly focuses on reducing the number of fats per day. On average, 15% of your daily calorie intake comes from fats, it is recommended that you reduce this to at least 10%.
This diet is mostly plant-based to limit the fats that come from animal and animal-based products. However, a lot of these fats are good for your body which makes it essential that you consume such fats.
Foods to Eat on A Low-Fat Diet
- Healthy Fats – Olive oil, avocado, avocado oil, walnut, almond, pistachio, chia seeds, flax seeds, peanut butter, almond butter, pepita, and ghee.
- Protein – Fish, skinless chicken breast, eggs, mushroom, tofu, soybean, etc
- Dairy – Low-fat milk, low-fat yogurt, and low-fat cheese in limited amounts. *full-fat dairy would be the best choice for weight loss. Please consult your dietitian to know if you should consume low-fat or high-fat dairy.
- Veggies – Carrot, broccoli, cabbage, Chinese cabbage, etc (vegetables with low sugar content)
- Fruits – Avocado, apple, pineapple, peach, plum, orange, tangerine, lemon, lime, and sweet lime.
- Beverages – Water, homemade buttermilk, green tea, herbal tea, black coffee and freshly pressed fruit juice or smoothies without added sugar or sugar-free.
- Herbs and Spices – Cilantro, oregano, garlic, ginger, dill, fennel, cumin, coriander, turmeric, etc
Potential Health Effects
Ultra-low-fat diets have been thoroughly studied, and evidence indicates that they may be beneficial against the following-
- Heart Disease - ultra-low-fat diet can improve several important risk factors for heart disease, including high blood pressure, etc
- Type 2 Diabetes - in a study in people with type 2 diabetes on a very-low-fat rice diet, 63 of 100 participants decreased their fasting blood sugar levels.
- Obesity- The very-low-fat rice diet has been used to treat obese people with impressive results. One study in 106 massively obese people found that participants on this diet lost 63.5 kg on average.
- Multiple Sclerosis - Multiple sclerosis (MS) is an autoimmune disease. In 1948, Roy Swank began treating MS with the so-called Swank diet. The results indicate that an ultra-low-fat diet may slow the progression of MS.
Along with the above benefits, one should also be aware of the potential risks that come whilst on such a diet.
Low-Fat vs Low-Carb
Low-carb diets are generally high in both protein and fat. When food intake is closely monitored and controlled, low-fat diets seem equally as effective for weight loss as low-carb diets.
The reason for this inconsistency is unclear, but the most likely explanation is that low-carb diets are usually associated with greater dietary quality. They tend to focus on whole foods, such as vegetables, eggs, meat, and fish. They also encourage skipping most junk foods, which are generally high in refined carbs or added sugar.
In contrast, going on a low-fat diet without emphasizing food quality may lead to an increased intake of junk foods high in added sugar and refined carbs.
Following a diet plan is massively beneficial and adds structure to your plan, which is why getting creative with recipes is also important. Here are recipes which have ultra-low-fat content.
Cutting down on a few calories can benefit you substantially, whereas a diet too low in fat can affect your health. Enjoy foods in moderation with the peace of mind that your body is getting all the nutrition it requires.