- Low-fat diets are defined as eating plans that limit the amount of dietary fat to less than 30 percent of total calories. Most low-fat diets reduce fat to around 20 percent. Successful low-fat diets emphasize whole grains and produce and limit overall fat, especially unhealthy saturated and trans fats. Given the documented health benefits of low-fat diets, major medical organizations like the American Heart Association recommend limiting fat intake.
- There is considerable evidence that low-fat diets can reduce the risk of cancer and heart disease. A study conducted by the Fred Hutchinson Cancer Research Center found that women who ate 20 percent of their calories from fat lowered their risk of ovarian cancer by 40 percent. Another study by researchers at the National Cancer Institute (NCI) discovered that women on a low-fat diet decreased their risk of having a recurrence of breast cancer by 24 percent. In addition, low-fat diets were found to significantly reduce blood pressure in those diagnosed with hypertension, according to a study conducted at John Hopkins University.
- One famous study has prompted some skepticism about the health benefits of low-fat diets. The Women's Health Initiative, a study of almost 50,000 women launched in 1993, found that women who were instructed to follow a low-fat diet with 20 percent of their calories from fat did not have lower rates of cancer or heart disease than women on a higher-fat diet. This study received a lot of media attention, but the Mayo Clinic has pointed out that the women in the low-fat group only lowered their fat intake to around 29 percent, which may have skewed the results. Major health organizations like the Mayo Clinic are still convinced that limiting fat intake is important for a healthy diet.
- Low-fat diets can be an effective way to lose weight because fat is very calorie-dense--one gram of fat has nine calories, while one gram of protein or carbohydrate has only four calories. However, you don't have to follow a low-fat diet to lose weight. Researchers at Ben Gurion University in Israel found that dieters could lose weight following low-fat, low-carb or Mediterranean diets. The Mediterranean diet emphasizes produce, fish and olive oil. As this research suggests, weight loss is a simple equation of burning more calories than you consume and can be accomplished on a number of diets.
- There are a variety of low-fat diet programs on the market today, including the Ornish Diet, Weight Watchers and Jenny Craig. It is also easy to create your own low-fat diet plan by following some simple guidelines. You can decide how much you want to reduce your fat intake, but it should be less than 30 percent on a low-fat diet. Online calorie trackers can help you keep tabs on your intake. Avoid processed foods and especially those containing trans fats. Eat plenty of fruits, vegetables and whole grains like brown rice and quinoa. Choose low-fat sources of protein, including skinless chicken breasts, fish and low-fat dairy.
