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Healthy Diet Plans >>  Low fat diet
Low fat diet  


A low fat diet plan is a diet plan that is designed in such a manner that it tends to contain very little fat especially cholesterol and saturated fats, which are known to be the primary culprits behind high levels of blood cholesterol as well as heart attacks and other cardiovascular problems. Low fat diet plans will not completely eliminate fats from the diet as a minimum amount of fats are required for the maintenance of overall good health. This is because fats tend to supply the body with fatty acids, energy as well as fat soluble vitamins such as A, K , D and E. As per various studies a low fat diet menu should be such that not more than 30 percent of one’s calorie intake should come from fats, notably saturated fats. Low fat diet recipes will typically include the use of oils and fats sparingly at the same time ensuring that the individual is following a balanced diet with all the major food groups covered.
A low fat diet is known to be beneficial for one’s heart and cholesterol levels, prevention of cancers as well as in the maintenance of overall good heath and optimal weight. Most low fat diet plans are such that they will concentrate on reducing the amount of trans fats in ones daily diet as these are the worst type of fats that are typically found in fast foods and various processed foods. The low fat diet recipes will also emphasize on the method of cooking foods which include reduction in the amount of oil while frying the food and also resorting to steaming, roasting or grilling the food instead so that the nutritional value of the food is preserved. One of the tips to successfully follow a low fat diet is to always purchase lean meats and poultry without skin as these meats tends to have almost 33% less fat than the varieties with skin. Similarly, as part of most low fat diet plans, one should increase the consumption of grains as in doing so they will automatically reduce the amount of fat consumed. Similarly as part of the low fat diet plan, one should also increase the intake of beans as beans are known to be an excellent source of fiber and proteins. Thus they tend to keep the individual feeling full and satisfied for a longer period of time and the fiber also helps in the digestion process. Similarly, a low cholesterol low fat diet is one which will typically require the individual to increase the intake of fruits and vegetables as they are low in calories and fats, and hence will not raise the bad cholesterol levels. A low cholesterol low fat diet will also require the individual to reduce the intake of saturated fats as well as of fats that are labeled as partially hydrogenated or trans-fats as these fats not only raise the levels of bad cholesterol but also tend to lower the good cholesterol levels in the individual. Instead, while cooking with oils, as part of the low cholesterol low fat diet one should try and switch to canola oil and olive oil if possible, as they are high in monounsaturated fats, which are known to be effective in keeping the heart healthy by lowering the levels of bad cholesterol. Similarly one should also lower their intake of white foods, which are high in carbohydrates but lack fiber, and instead consume whole grain foods, which are rich in fiber. Certain carbohydrates are known to raise the levels of bad cholesterol and also cause heart problems in those who are already suffering from diabetes. Regular and consistent exercise is also an important part of a low cholesterol low fat diet.

It has been observed that in the case of both men and women a low cholesterol low fat diet should be followed especially when they reach middle age. On the other hand, high protein, low fat diets are those diets that are taken up to lose weight and to build muscle mass. In a high protein diet plan there is emphasis on eating foods that are sources of lean proteins such as fish, eggs, beans, poultry and so on. One of the benefits of a high protein low fat diet is that it promotes weight loss which tends to occur because protein results in the individual feeling full very fast thereby decreasing their feelings of hunger. In fact high protein low fat diets are known to convert the body of the individual into fat burning machines over time as there is a reduced intake of carbohydrates, which are otherwise used by the body as a source of energy. Hence, since the diet reduces the intake of carbohydrates, the body burns fat instead to get its required amount of energy. High protein low fat diets are also known to be beneficial to diabetics as they tend to slow down the insulin response of the body. This is because as compared to carbohydrates, proteins tend to convert into glucose at a much slower rate. However like any other diet, the high protein low fat diet also has certain concerns that have been raised by medical experts and one of them is that the high levels of proteins being consumed by the individual may adversely affect the functioning of the kidneys. In fact, many young women who have followed the high protein low fat diet are known to have developed kidney stones. Hence it is recommended that a high protein low fat diet should not be followed for more than six months.

What Is A Good High Protein Low Fat Diet?

People who have been given the recommendation of going on to high protein low fat diets always want to know what a good high protein, low fat diet is. The best recommended high protein low fat diet would include foods that have been made from soya bean. The bean itself is known to be highly nutritious and soya food products have proven to be of great benefit to people who want to maintain good health. High protein low fat diet effects are many in number and have all been of great help in promoting good health. Being processed from vegetable based products, the food is easy to digest and does not cause any strain to the digestive system.
Submitted on January 16, 2014