Low Fat Diet

The healthiest diet is one that is a balanced diet that includes foods from all the main food groups as specified by the food pyramid. The food pyramid also states that oils and fats should be consumed sparingly as they have an adverse effect one ones health. A low fat diet does not mean that one should completely cut off fats from their diet. Instead one should choose those fats that are low in sugar and fats such as unsaturated fats. Low fat diets are known to also be conducive for maintaining healthy levels of cholesterol, prevention of certain cancers and also maintain and optimum weight thereby preventing the problems associated with being obese or overweight.

These fats are converted into cholesterol by the liver and hence should be avoided as part of a low fat cholesterol diet. Similarly low fat diet foods should also minimize the intake of polyunsaturated fats which are generally from non meat sources. These fats may be good in some amounts as they lower the bad cholesterol levels; however at the same time they also tend to lower the level of good cholesterol. These fats are usually in a liquid state at room temperature. Monounsaturated fats are considered to be the best option for low fat diet weight loss as they not only lower the levels of bad cholesterol but also increase the good cholesterol levels thereby promoting good health. A low fat diet plan is aimed at ensuring that the fat content that is present in ones daily diet is not more than 30 percent of the total caloric intake. Low fat diet menu should include foods like legumes, grains, olive oil etc that are highly nutritious and are also low in fats and calories. Similarly a low fat diet should also be rich in plenty of fruits and vegetables as they are highly nutritious and are a rich source of various vitamins, minerals and fiber. Fiber is an essential part of a low fat diet as it promotes digestion of food and also helps in maintaining optimum health of the digestive system.

Those who want to continue having milk although they are on a low fat diet should try and switch to low fat milk and mil products so that they may derive the nutritional benefits of milk without adding to the levels of fat. Low fat diets should include foods like fish or fish oil which are high in Omega-3 fatty acids which are required for the healthy functioning of the human body and they also help in lowering the levels of bad cholesterol. Those who are vegetarians can instead use canola oil or flaxseed oil instead as they are also a rich source of Omega-3 fatty acids. Eggs can also be incorporated in a low fat diet however only the egg white should be consumed as the yolk contains high levels of fat and dietary cholesterol.

One may also use commercially available egg substitutes as may be required in a low fat diet menu. Meat is included in a low fat diet should be as lean as possible. Additionally deli meats, sausages, hot dogs etc should be avoided as they have high sodium content and they may also have certain preservatives added to them. One of the best ways to begin a low fat diet is to set realistic goals for oneself in terms of weight loss because if an individual goes on a crash diet then the body will go into starvation mode and start preserving whatever food it receives which is converted into fat.