A low-fat diet is a way of eating that involves limiting the intake of fats to a certain amount. Lipids are supposed to provide 20-30% of calories from the daily energy supply. Check out what and how can help you lose weight, lower cholesterol and improve your overall health!
Types of lipids. The role of fats in the proper functioning of the body
Dietary fats are also called lipids and fatty acids. Fats can be divided into two basic groups – saturated and unsaturated. The first of these are mainly of animal origin. Their consumption in a low-fat diet is not completely prohibited, but it is recommended to significantly reduce due to the increase in the level of “bad” LDL cholesterol and triglycerides (TG). The latter provide energy to the muscles, but in excess they increase the risk of cardiovascular disease.
Unsaturated fatty acids are divided into monounsaturated, polyunsaturated (e.g. omega-3, omega-6, omega-9) and trans – the latter have a slightly different shape and structure of atoms, which, however, has a drastic effect on their metabolism. Trans fats are the most responsible for the development of atherosclerosis, cancer and other dangerous diseases among lipids. They are mainly found in:
- fatty meats;
- milk and full-fat dairy products;
- processed (hydrogenated) vegetable fats.
Saturated and unsaturated fats are involved in many processes. They are important due to:
- building cell membranes;
- protection of internal organs against certain threats;
- decomposition, transport and absorption of vitamins A, D, E and K;
- secretion of certain hormones:
- responsible for feelings of hunger and satiety;
- Hormones;
- the functioning of the nervous system and the transmission of signals between neurons;
- immune mechanisms;
- accumulating energy reserves.
Low-fat diet – limiting trans fats and unsaturated fatty acids
A properly balanced diet takes into account your personal daily energy requirements and individual macronutrients. “Normally” fats should provide 20-35% of your calorie intake. Carbohydrates cover 45–65% of energy requirements, and proteins 10–20%. A low-fat diet involves limiting the share of lipids in the supply of calories to a maximum of about 20% – in some cases the upper threshold is even lower. The rest of the energy is to be provided by sugars, while protein intake remains at the current level.
“Converting” fats into carbohydrates results in a reduction in caloric intake. 1 gram of lipids provides about 9 kcal, and sugars 4 kcal. Before switching to a low-fat diet, you should consult a nutrition specialist. Complete elimination of lipids or severe deficiencies of one of the most important nutrients can lead to:
- lack of energy, weakness and chronic fatigue;
- increased susceptibility to injuries and numerous diseases (reduced immunity);
- severe hunger;
- deterioration of the condition and appearance of the skin;
- concentration disorders, circulatory disorders, neurological problems;
- problems with fertility and the menstrual cycle.
The most important principles of a low-fat diet and effective weight loss:
- reducing the consumption of animal fats in favor of vegetable oils and polyunsaturated fatty acids;
- eating 4-5 meals a day at regular intervals;
- choosing products with reduced fat content and high in fiber;
- avoiding highly processed foods, which often contain high amounts of saturated fatty acids;
- elimination or reduction of meat consumption;
- avoiding the consumption of simple carbohydrates.
The way you prepare meals is of great importance – it is recommended to give up frying altogether. Instead, you can use other methods of heat treatment, i.e. baking, grilling or stewing. There are no changes in terms of boiling in water or steaming Do you want to switch to a low-fat diet because you want to lose weight? When losing weight, also remember to:
- negative energy balance while providing the body with all the necessary nutrients;
- regular hydration (drinking at least 2 liters of water and other fluids a day);
- physical activity, preferably outdoors.
The basis of a low-fat diet will be eating healthy fats of plant origin, fresh vegetables and fruits, whole grains, lean meats, low-fat dairy products and drinking freshly squeezed juices, water and various types of teas. For various reasons, you are not able to take care of everything yourself? Use the Dietly search engine and find catering that will provide the right meals for the type of diet you want!