4 Reasons NOT to Try a Low-Fat Diet
I always ask the same question when someone tells me they're on a low-fat diet. Why?
Here are 4 common answers people give for being on a low-fat diet:
1. Fats are bad for me.
2. I'm trying to lose weight on my low-fat diet.
3. I saw this commercial on television and the people talked about how their low-fat diet helped them lose weight.
4. I've tried many different diets so I want to see if this one will work for me.
Okay, you get the picture....
All of these diets are getting "tired"......low-fat, low-carb, high-protein, etc.
The same solution works for fat loss and weight loss: regular exercise, an active lifesytle and a nutritious, balanced meal plan. Having said that, a low-fat, low-carb or high-protein diet can sometimes be used with some success in the right situations....but, your meals should be balanced and nutritious most of the time. That means fats, carbs and protein in your meal plan.
If you're trying to burn fat and lose weight, maintaining a daily caloric deficit (burn more calories than you eat) on most days of about 200-600 calories will get it done. Maintaining daily caloric surpluses will put weight on your body.
You need fats in your diet for your body to function properly. Fats are also filling. Get about 20% of total daily calories from fats. Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods). Eating too many (and too often) trans fats will land you in the doctor's office with heart and cholesterol problems!
Focus mainly on eating heart-healthy unsaturated fats. Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, olive oil, avocados, safflower oil, peanut oil.
Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna. Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats.
Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are soybean oil, sunflower oil, peanut oil, corn oil, sesame oil and cottonseed oil. Conjugated linoleic acid(CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.
Limit (not eliminate) eating saturated fats like butter. Some sources of saturated fats are healthy, such as from coconut oil. Moderation is the key to eating saturated fats.
Count the calories with fatty foods just like any other food. For example, nuts are good for you but they are loaded with calories. A handful of raw almonds will do the trick for you.
One more thing: many food items labeled as low-fat are high-calorie. Always check the food label.
So, why are you on that low-fat diet?
Get your FREE DOWNLOAD, "Fat Burning Foods, Spices and Meals," and start eating better, burning fat, losing weight and building the lean body you want and need!
Here are 4 common answers people give for being on a low-fat diet:
1. Fats are bad for me.
2. I'm trying to lose weight on my low-fat diet.
3. I saw this commercial on television and the people talked about how their low-fat diet helped them lose weight.
4. I've tried many different diets so I want to see if this one will work for me.
Okay, you get the picture....
All of these diets are getting "tired"......low-fat, low-carb, high-protein, etc.
The same solution works for fat loss and weight loss: regular exercise, an active lifesytle and a nutritious, balanced meal plan. Having said that, a low-fat, low-carb or high-protein diet can sometimes be used with some success in the right situations....but, your meals should be balanced and nutritious most of the time. That means fats, carbs and protein in your meal plan.
If you're trying to burn fat and lose weight, maintaining a daily caloric deficit (burn more calories than you eat) on most days of about 200-600 calories will get it done. Maintaining daily caloric surpluses will put weight on your body.
You need fats in your diet for your body to function properly. Fats are also filling. Get about 20% of total daily calories from fats. Eat no trans fats (partially hydrogenated fats found in packaged foods and fast foods). Eating too many (and too often) trans fats will land you in the doctor's office with heart and cholesterol problems!
Focus mainly on eating heart-healthy unsaturated fats. Monounsaturated fats (MUFAs) can lower bad cholesterol (LDL) and lower total cholesterol. Good sources of MUFAs are nuts (especially raw), nut butters, olives, olive oil, avocados, safflower oil, peanut oil.
Polyunsaturated fats (PUFAs) are also good for you---especially the omega-3 fats found in cold-water fatty fish like salmon, mackerel, herring, sardines, trout and white tuna. Flaxseed and walnuts are also good sources of omega-3 fats. Eat more omega-3 fats and less omega 6 fats.
Too much omega 6 fat intake can lead to inflammation that causes arthritis, cancer and heart disease. Sources of omega-6 fats are soybean oil, sunflower oil, peanut oil, corn oil, sesame oil and cottonseed oil. Conjugated linoleic acid(CLA) fats found in red meat and dairy are also good for you provided they come from grass-fed cattle. Another option would be to supplement your diet with fish oil.
Limit (not eliminate) eating saturated fats like butter. Some sources of saturated fats are healthy, such as from coconut oil. Moderation is the key to eating saturated fats.
Count the calories with fatty foods just like any other food. For example, nuts are good for you but they are loaded with calories. A handful of raw almonds will do the trick for you.
One more thing: many food items labeled as low-fat are high-calorie. Always check the food label.
So, why are you on that low-fat diet?
Get your FREE DOWNLOAD, "Fat Burning Foods, Spices and Meals," and start eating better, burning fat, losing weight and building the lean body you want and need!
Mark Dilworth, BA, PES
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