Low/Decreased Fat Diet: Overview
Not all fat is bad for the body, and when people avoid it altogether, they avoid healthy foods that provide valuable nutrients. It is important to distinguish between good fats and bad fats, and to cut out the latter. When you reduce fat in your diet, you should focus on "unnatural" fats – oils and fats that have been processed (using hydrogenation, for example). Many of them oxidize easily and are missing some of their original nutrients.
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For example, while a diet low in saturated fat is a major way to combat heart disease, a diet low in omega-3 fats and monounsaturated fats could be counterproductive. You do need to have some fat in your diet. The ones that are best for you are monounsaturated and polyunsaturated fats, which come from plant sources like peanuts and olives.
Instructions
Reducing fat in your diet doesn't mean you will face a life of tasteless dry meals and fat-free cookie boxes in your cupboards. Here are some suggestions:
- Decrease or eliminate animal products that are high in fat. This includes red meat, poultry and some dairy products, such as whole milk, cream and butter. If you do eat meat, choose the leanest cuts of meat, poultry and fish available.
- Check health-oriented cookbooks for new recipe ideas.
- Fill up on fruits, vegetables, and grains, the foods at the base of the food guide pyramid. Think of meat as a side dish instead of as the center of your meal.
- Try main dishes that feature pasta, rice, beans, and/or vegetables. Or create low-meat dishes by mixing pasta, rice, beans, and vegetables with small amounts of lean meat, poultry, or fish.
- Increase the amount of fresh vegetables and fruit in your diet. Eat them raw (whole or juiced) whenever possible.
- Use cooking methods that require little or no fat. You can bake, broil, steam, roast, poach, stir-fry, and microwave. You can sauté in very small amounts of oil. You can also use broth, cooking sherry, wine, or even water to sauté.
- Select low-fat or nonfat alternatives when they are available. Choose nonfat yogurt over regular, for example.
- Eat low-fat cheese and drink skim milk or alternatives such as soy or rice milk.
- Remove the skin from chicken or turkey.
- Snack on fresh fruit, chips that are baked rather than fried, or air-popped popcorn.
- Watch labels. Low-calorie does not always mean low-fat.
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Low/Decreased Fat Diet:Low/Decreased Fat Diet can help with the following:
Circulation
Diet
Eyes / Ocular
Macular Degeneration
Some scientists have suggested an association between macular degeneration and high saturated fat, low carotenoid pigments, and other substances in the diet.
Female-Specific
Fibrocystic Breast Disease
Fibrocystic disease has been linked to excess estrogen. When those with fibrocystic disease are put on a low-fat diet, their estrogen levels decrease. After three to six months, the pain and lumpiness also decrease. The link between fat and symptoms appears to be most strongly related to saturated fat. Foods high in saturated fat include meat and dairy products. Fish, nonfat dairy, and tofu are possible replacements.
Infections
Metabolic
Problems Caused By Being Overweight
Reducing fat in the diet may reduce cancer risk and, in helping weight control, may reduce the risk of heart attacks and strokes. [The National Cancer Institute booklet, "Diet, Nutrition, & Cancer Prevention: A Guide to Food Choices"]
Organ Health
Consequences of Gallbladder Surgery
The long-term side-effects can be reduced or eliminated for people who have no gallbladder by eating a low-fat, high-fiber diet. Fat is the primary stimulus for bile acid production. On a low-fat diet much less bile acid is produced.
Parasites
Giardiasis Infection
Reducing the intake of fat might reduce the nausea, steatorrhea, and diarrhea often associated with giardiasis. Dietary fat is also the main stimulator for the release of bile acids into the intestinal lumen, which giardia trophozoites depend on for survival in the small bowel.
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Low/Decreased Fat Diet can help prevent the following:
Circulation
Digestion
Heartburn / GERD / Acid Reflux
Fats are the most difficult component of the diet to digest, remaining in the stomach longer and thus causing the need for more stomach acid in order to digest them. Fatty foods cause more indigestion than proteins or starches.
Tumors, Malignant
Breast Cancer
There has been much recent research on the relationship between cancer and dietary fat – possibly more than on any other component of the diet. A connection between high fat consumption and breast and colon cancer (two of the most deadly forms of the disease) has appeared in many studies. Experts recommend that you consume no more than 20-25% of calories from fat. That's about half of the fat that most Americans eat. You should also choose modest amounts of appropriate vegetable oils.
Colon Cancer
There has been much recent research on the relationship between cancer and dietary fat – possibly more than on any other component of the diet. A connection between high fat consumption and breast and colon cancer (two of the most deadly forms of the disease) has appeared in many studies. Experts recommend that you consume no more than 20-25% of calories from fat. That's about half of the fat that most Americans eat. You should also choose modest amounts of appropriate vegetable oils.
Prostate Cancer
It may be possible to reduce the risk by avoiding a high fat diet through, for example, cutting down on dairy foods and red meat.
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Last updated: Jul 20, 2023