What is a low-fat diet?

A low-fat diet is probably the most traditional and well known approach to weight loss.

Cutting down on fatty foods is usually combined with an increase in fruit and vegetables as part of a healthy eating approach. Losing weight is one of several benefits to adopting a more balanced diet. What is it?

In order to lose weight you need to lower your calorie intake sufficiently so that your body uses its fat stores to gain the extra calories needed to function.

Of all the nutrients required for a balanced diet, fats contains the most calories and should be eaten the most sparingly. Government guidelines advise that no more than 35% of your daily food intake should be made up of fats.

How long have they been around?

Low-fat diets were initially promoted for their health benefits. Reports published by the National Advisory Committee on Nutrition Education (1983) and the Committee on Medical Aspects of Food Policy (1984) recommended the reduction of saturated fat to help prevent cardiovascular disease.

Over time health professionals began to advise a reduction in fat as a tool to lose weight. A wide range of popular diet plans soon followed.

Celebrity fans

Rosemary Conley championed the Hip & Thigh Diet, based on a combination of low fat diet and exercise.

Pros

Most health professionals agree that combining a low fat diet with regular exercise is the best way to lose weight, and keep it off.

Reducing your fat consumption will help lower the risk of high blood pressure, heart disease, stroke and some forms of cancer. 

Since you are cutting down rather than eliminating a food group, some find a low fat diet easier to stick to long term. 

Cons

Cutting down on fatty foods can be difficult when eating out and during the holiday seasons.

What can I eat?

Wholemeal flour and bread

Porridge oats

High-fibre breakfast cereals

Wholegrain rice and pasta

All fresh and frozen vegetables and fruit

Dried beans and lentils

Baked potatoes

Dried fruit

Walnuts

All white fish

Skimmed or semi-skimmed milk

Tea and Coffee

Mineral water

Fruit juices

What can't I eat?

Intake of the following foods should be limited as much as possible and only consumed in small quantities:

Pastries

Chips

Fried, creamed, buttered or cheesed vegetables

Crisps and potato snacks

Roasted peanuts

Visible fat on meat

Meat pies/pasties

Whole milk

Cream

Ice cream

Most hard cheeses

Chocolate

Cream cheese

Butter

Books Rosemary Conley's Complete Hip and Thigh Diet