Low fat diets follow the principle that if the amount of fat consumed is reduced then the body will look to its own fat stores for energy thus promoting weight loss.
Low-fat diets often work in conjunction with controlling portion sizes or by restricting the number of calories consumed each day. As fat contains twice as many calories as protein and carbohydrate, then cutting down on the fat cuts back on the energy eaten.
The most well known low-fat diets are by Rosemary Conley CBE. The principle is that no food consumed should exceed 5g of fat per 100g of food. There is no recommended maximum amount of fat that can be eaten in a day.
You do not need to worry about whether the proportion is higher in saturated fats as the theory is that when aiming to lose weight, that fat what ever the type will store on the body in the same way if too much is eaten and therefore is detrimental to overall health. These style of diets normally follow a recommended calorie in take of 1200-1500 calories per day during the weight loss period.
Low-fat diets encourage you to eat fruit, vegetables and complex carbohydrates with lean proteins. Higher natural fat options such as nuts, seeds, avocados olive and rapeseed oils are not included within this style of weight loss plan.
On a low fat diet there are a few exemptions to what is commonly known as the 5% fat rule as these contain omega oils, which are very good for the heart:
Oily fish – recommended 1-2 times per week
It is also recommended that 450ml of milk is consumed every day to ensure an adequate calcium intake is achieved. This can be broken down into yoghurts and other low fat dairy options.
Exercise is also a key part to the success of a low fat diet, with a recommended 30 minutes of activity everyday.