The low-fat diet
With the L.ow fat diet the daily intake is attempted Reduce fats and control. Fats are high-energy compounds for the body that are stored under the skin in the form of fat stores.
Description of the Low Fat Diet
The low fat diet is primarily the daily fat intake restricted and ideally optimized in favor of vegetable fats.
The average daily fat consumption in Germany is 120 g and, according to the German Nutrition Society, is half too high.
Especially the proportion of animal fat is considered much too high. These are primarily in hidden form (Meat, sausage, fatty cheese, cream) recorded.
With 9 kcal, fat provides the most calories of all nutrients. Unlike whole grain carbohydrates it has fat one lower long-term saturation value.
The body can quickly store excess fat as depot fat and so the cream cake often goes straight to the hips. Low-fat diets limit the daily consumption of fat.
Basis of the low-fat diet
No more than 30% of total daily calories should from dietary fats come. That would be about 50-60 g total fat per day, which is made up of spreadable, cooking fat and hidden fat. If you make it clear that 100 g bratwurst already contain an average of 40 g of hidden fat, it becomes clear how much importance must be placed on a suitable choice of food in order to even approach this requirement.
Particular attention is paid to the hidden fats in foods and high-quality vegetable fats and oils are used as spreads and cooking fats.
Low-fat diets but also take into account that the fat intake must not be restricted too extremely.
Fats contain important fatty acids and vitamins that the body cannot produce itself and they are necessary for the utilization of fat-soluble vitamins.
The total calorie intake must also be below the actual consumption.
Starving is forbidden, The recipes are low in fat and there are tips for low-fat cooking.
Special calorie tables that also assess ready meals according to their fat content are available in stores.
The serves as an orientation for the food selection Food pyramid. Long-term changes in diet and more physical activity in the long run are also important components of the concept.
Course of the diet
In connection with a low fat diet is also often used by the Low Fat 30 Diet spoken.
The percentage of the macronutrient fat is only supposed to 30 percent of the amount of energy consumed each day turn off.
Precise instructions and numerous dishes for the low fat diet are available on the Internet. Alternatively, you can track your food intake with your mobile phone and certain apps, i.e. enter exactly what and how much was eaten.
In addition to the amount of calories consumed, many applications show the distribution of the nutrients fat, carbohydrates and proteins. At At high activity levels, the calorie intake can also be increased, as well as for people who are already close to their ideal weight.
In the low fat diet you will avoid foods that contain particularly fat. The focus is on foods such as fruit, vegetables and whole grain products, legumes, and to a small extent vegetable and animal fats are also included in the diet.
Particularly healthy fats such as those in vegetable oils are allowed; they contain important healthy fats such as omega-3 fatty acids. Special emphasis should be placed on the fat-free preparation of the dishes.
You should avoid butter, cheese, red meat or sausage products and fatty fish. In this context, the diet can be varied and creatively designed, instructions and recipes are available in books or on the Internet.
An example day of the Low Fat Diet could look like this: For breakfast there is a slice of whole grain bread with turkey breast or boiled ham, with a glass of juice. At lunchtime there is a serving of rice or potatoes, with lean meat such as turkey or chicken. In the evening, a vegetable soup with low-fat meat can be consumed, alternatively a salad with tuna.
Caution is advised with low fat products. Although they are reduced in fat, additional sugar is often added to them. Even if a larger amount of carbohydrates are allowed, for example in the low carb diet, you should keep an eye on your calorie balance and consume less than you consume if a loss is desired.
Read about that here Whey diet
Which foods can I eat?
Allowed foods on a low-fat diet include foods with a low fat content. These include, for example vegetables, fruit, lean meat, low-fat milk and dairy products and Carbohydrates in the form of potatoes, rice and pasta.
Here should rather be for the saturation effect Whole grain products be grasped. A look at the nutritional values of the individual foods can help, there are also extensive overview lists on the Internet.
Besides are sugar-free drinks how unsweetened teas and water allowed without restrictions. According to the concept, unlimited food can be eaten until hunger is satisfied. Of course, one should keep an eye on the calorie balance, as many people underestimate their feeling of satiety.
Where Can I Find Good Low Fat Diet Recipes?
Since the low fat diet is one of the well-known diets, there are many ways to find out more about it. There are also many diet guides on the market Cookbooks.
in the Internet you can exchange ideas with other participants via forums. Some recipes from the original diet can be converted into diet-compliant meals with a few tricks, which makes it easier to get started and persevere with the change in diet.
Since the concept of the low carb diet is similar, you can also take inspiration from these dishes. Here, however, strict attention must be paid to the composition of the nutrients, as the low carb diet provides a significantly higher proportion of proteins. In return, more carbohydrates are allowed in the low fat diet.
How much can you lose weight with this form of diet?
By partially giving up carbohydrates as part of a Calorie deficit it comes especially in the Initial phase of diet change to a leap in weight loss. In the first two weeks, up to two kilos of water can be flushed out of the body, this is due to the emptying of the carbohydrate stores of the liver and muscles.
The further weight loss and, above all, the pure weight loss depends on the through the nutrition and the Way of life achieved calorie deficit together. With a moderate calorie deficit of around 500 calories, one can take an average half a kilo per week Record loss, with a larger deficit through more exercise or a higher basal metabolic rate, definitely more. The success also depends on the starting weight.
How can I avoid the yo-yo effect with this diet?
As Jojo effect is called the weight gain after dieting.
A slight increase is due to the Another change in diet especially if more carbohydrates are integrated into the meal plan. In this way, glycogen stores in muscles and liver fill up, which increases the storage of water in the body.
Real weight gain occurs when eating in excess of the daily calorie requirement following a diet. The successful participant must note that the basal metabolic rate automatically decreases with weight loss, since less mass has to be heated.
Avoiding the yo-yo effect only guarantees a continued balanced diet that does not result in a significant excess of calories.
What is the Cost of a Low Fat Diet?
With the low fat diet, meat is on the menu in large quantities. However, the expenses are put into perspective by the fact that there is no money for sweets, soft drinks, alcohol, fast food deliveries or visits to burger stalls.
Shopping lists help that weekly expenses for keeping an eye on food. who regional and seasonal can also save. A healthy diet and weight loss do not have to tear a deep hole in your wallet.
Low-fat diet in bodybuilding
in the Bodybuilding In addition to supporters of the low-carb diet, there are also advocates of the low-fat principle. Strength athletes in particular, whose performance suffers from a reduced carbohydrate intake, will find a real alternative here when preparing for competitions.
Ambitious athletes should definitely not do without proteins, they are the building block for the muscle mass of the body. They are especially indispensable for intense bodybuilding.
Side effect of diet
Participants do not always go without the reduced calorie intake as part of diets Side effects tolerated. In addition to Food cravings also physical weakness or Difficulty concentrating counting.
However, the effects are less than with low-carb diets, since a relatively large amount of carbohydrates are still consumed. That too Fat should by no means be complete in the low fat diet from the nutrition plan be deleted. It is one of the essential nutrients, i.e. the nutrients that the body cannot synthesize itself and therefore has to take in through food. Fat is indispensable for the functioning of the organism, especially in the hormone metabolism it is of great importance. In addition, they are part of the membrane of cells. Completely avoiding fat can therefore pose serious health risks.
Criticism of the diet
fat not only provides a lot of energy, but is also for the The body's metabolism is indispensable. Since the body is not able to produce essential fatty acids on its own, the Unsaturated fatty acids supplied through a balanced diet become.
A poorly executed low fat diet can lead to a insufficient supply of this important nutrient to lead.
Fat is not only important in hormone metabolism and cell metabolism, it also supports digestion. Demonizing fat and completely avoiding it can even be associated with serious health risks.
What are the risks and dangers of this diet?
Anyone who does not deal intensively with the topic of nutrition will wrongly label fat as "bad food".
Even with the low fat diet, essential fatty acids such as unsaturated omega fatty acids must be taken in with food or dietary supplements, as these are not produced by the body itself. They are indispensable and play an important role in hormone and other metabolism. A strict one Avoidance of any kind of fats so can be threatening Malfunctions in the system to lead.
Medical evaluation of the diet by
In the Low fat diet From a medical point of view, at least when done correctly, it is not a diet that is hazardous to health.
At ÜMonitoring of macro and micronutrients It is entirely possible to follow the concept of the low fat diet healthy and balanced to feed. Healthy, steady weight loss can also be achieved with a moderately large calorie deficit.
It is important in addition to the high Supply of proteins, which prevents muscle breakdown, also the supply with essential fatty acids to keep an eye on. This includes above all the unsaturated and polyunsaturated fatty acids. They are among those building blocks that the body cannot produce itself and which must be consumed through food. They are essential for hormone metabolism and other processes in the body.
Dietary supplements should also be used if necessary, especially in the case of side effects due to the low intake of fat. Initial complaints caused by a reduced carbohydrate intake should disappear after a while and should no longer prevent the performance of physical activity or even burden everyday life. Otherwise, discontinuing the diet should also be considered here.
What alternative diets are there to the low fat diet?
If you want to lose weight quickly and also accept health risks as well as an increase after quitting, you will find numerous instructions under the keywords crash diet or mono diet.
These are strict nutrition plans, usually designed around a staple food. These are usually extremely low in carbohydrates and very low in calories, which promises great success over a short period of time, but cannot and should not serve as a long-term form of nutrition.
A comparable alternative to the low fat diet is the low carb diet or the mayo diet, in which the carbohydrate intake is reduced and energy is mainly supplied in the form of proteins from meat, fish, eggs and dairy products.
Read more on the topic: Low Carb Diet
A very flexible and easy-to-integrate diet that leads to a reduction in weight is a balanced diet in the form of a mixed-food diet. Ultimately, the calorie balance is decisive: those who eat less than they consume lose weight because the body goes to fat reserves. A mixed food diet only monitors the calorie balance, for example via simple calorie counting or a points system such as Weight Watchers. All foods are allowed in moderation, whereby importance should be attached to a balanced diet: It contains enough proteins, healthy fats, complex carbohydrates and fiber, vitamins and trace elements.
In addition, a decrease can be positively influenced by exercise or sporting activity, and the cardiovascular system and physical performance also benefit from endurance and strength training.
Read more about this under Lose weight by changing your diet
- Overview diet
- The best known low-energy mixed food diets
- The Glyx diets
- The low-fat diets
- The fat burner diets
- Fasts and crash diets
- The formula diets
- High protein diets
- Dinner cannelling
- The 5-element diet
- The Ayurvedic Diet
- The blood group diet
- The food combining diet
- Cabbage diet
- Metabolic diet