What Are the Dangers of Low-Fat Diets?
The U.S. Department of Agriculture's dietary guidelines recommend consuming at least 20 percent of calories from fat even when you're trying to lose weight. Children and adolescents need more and are encouraged to consume a minimum of 25 percent of their calories from fat.
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Significance
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Fat is necessary to absorb fat soluble vitamins such as vitamins A, D, E and K, so a low fat intake could cause vitamin deficiencies due to the body's inability to absorb these nutrients.
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Effects
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A low fat diet may lower high-density lipoprotein (HDL) levels, according to the USDA. HDL cholesterol is commonly known as "good" cholesterol and can lower your risk of heart disease by keeping your arteries clean and clear, according to the Mayo Clinic.
Misconceptions
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According to the Berkeley Heart Lab, extremely low fat diets containing less than 25 percent of calories from fat can increase the risk of heart disease in some patients who have inherited specific genetic traits.
Warning
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Omega-3 fatty acids are found in fish, eggs, milk, nuts and other fatty foods and are considered essential fats. Deficiencies of these fatty acids can cause eczema, cracked heels and thick or dry patches of skin and have also been tied to the development of dyslexia, memory problems, weight gain, depression and many other conditions, according to the Born to Explore website.
Conclusion
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Low fat diets may cause initial weight loss due to the fact that 1g of fat contains nine calories while carbohydrates and protein only provide four calories per gram. The risk of vitamin deficiencies and other health conditions, however, make extremely low fat diets a poor choice. Dieters should focus on consuming reasonable amounts of healthy fats and avoid saturated and trans fats to achieve and maintain good health, according to the Mayo Clinic.
References
- Photo Credit "Butter and sugar melt together" is Copyrighted by Flickr user: jessicafm (Jessica Merz) under the Creative Commons Attribution license.
