What is a Low Fat Diet?

Just like the name suggests, it’s a diet that promotes low fat consumption. It´s a relatively “old” concept…it was based on studies done in the midst of the twentieth century, where a decrease in cholesterol levels and cardiac disease was observed once fat intake was reduced, which consecutively lead to fat loss. So, even in the time we live in, this diet is used to meet this end.

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What can I eat?

Basically, anything that has low fat levels is approved, like cereal (all types of sub-products), rice, fruit and vegetables. Hence this approach, it’s not surprising that it goes along well with vegetarian diets. It doesn’t mean that you can’t eat meat/fish or other animal products. You can, as long as they have low fat levels. This type of diet ends up not being compatible with oil, butter, seeds and nuts, that contain a high percentage of fat in their composition.

Meal examples:

• Breakfast – Whole grain cereal bowl with skimmed or soy milk, with some berries. You can also add mixed fruits.
• Lunch – Whole grain bread sandwich with low fat ham.
• Dinner – A bunch of lean protein like chicken breast or a substitute like tofu or soy with some brown rice. You can also eat sautéed veggies.
• Snacks- Fruit/cookies/cereal or protein bars/whole grain bread.

Let’s take a look at the most relevant pros and cons…

Pros:

1. Fat is densest, energetically speaking, of all 3 macro nutrients (protein/carbohydrates/fat/, which means that reducing fat consumption is an easy way to cut calories, seeing as they contain 9 calories per gram.
2. By reducing your daily caloric intake, you’ll be contributing to a more efficient fat loss (to put things simple).
3. So, by cutting out butters, cheeses, oils, etc… you will automatically reduce calories.

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Cons:

1. Our body needs fats to properly function.
2. Fat plays a vital role in hormone production, especially regarding sexual hormones (testosterone and estrogen) and is also vital for proper functioning of various organs.

With that being said…

Cons:

1. The easiest thing to do is analyze the myths that this type of diet generated, like not eating carbs after 6PM, or only eating low glycemic index food during the most part of the day and after training “binging” on high glycemic index carbs to provoke an insulin “spike”.
2. The food choices in their self are relatively boring, and their effect isn’t 100% proven. Like those debates about sweet potato vs normal potatoes, etc.
3. Due to the lack of diversity these diets offer, there is a high risk of becoming deficient in certain nutrients, as well as having a “crash” and getting into a binge phase.
4. Not many people can withstand this type of diet for an extended period of time, so they include cheat days that can become a habit and end up killing your progress.

With that being said…

Here is where the superiority of flexible dieting is revealed, since it allows a customization to each person’s needs. By having control/goals regarding macro nutrients, we are able to understand what our body requires to achieve a certain result or goal. It’s like preparing a formula 1 racing car for a specific race. Each person is an independent and unique body, so it makes perfect sense that their diet should be so as well.

Have the best of both world with no diabolical sacrifices.