Introduction
The Low Fat Diet attempts to reduce and control the daily intake of fats. Fats are energy-rich compounds for the body, which are stored under the skin in the form of fat stores. With the Low Fat Di?t primarily the daily fat supply is limited and optimized in the ideal case to favour of the vegetable fats.
The average daily fat consumption in the FRG is 120 g and is therefore half as high as it should be according to the German Society for Nutrition. Especially the percentage of animal fat is considered to be much too high. These are primarily absorbed in hidden form (meat, sausage, fatty cheese, cream).
Fat provides with 9 kcal the most calories of all nutrients. In contrast to carbohydrates from whole grain, fat has a lower long-term satiation value. The body can quickly store excess fat as depot fat and so the cream cake often moves directly to the hips. Low-fat diets limit the daily fat consumption.
Procedure of the diet
In connection with a low fat diet, the Low Fat 30 diet is often mentioned. The portion of the macronutrient fat is to constitute only 30 per cent of the energy quantity taken up on the day. An exact guidance and numerous courts to the Low Fat Di?t gives it in the Internet.
Alternatively one can track one’s food intake also with the cell phone and certain Apps, thus exactly register which and how much was eaten. Many applications show thereby apart from the taken up calorie quantity the distribution of the nutrients fat, coal hydrates and proteins. The calorie intake can also be increased for high activity levels and for people who are already close to their ideal weight.
Nutrition plan
With the Low Fat Diet, foods with a high fat content are avoided. The attention is on food such as fruit, vegetables and wholemeal products, legumes, in small measure also vegetable and animal fats are received in the nourishing plan. Particularly healthy fats as in vegetable oils are allowed, they contain important healthy fats like the omega-3 fatty acids.
Special value should be put on a preparation of the meals as fat-free as possible. However, butter, cheese, red meat or sausages and fatty fish should be avoided. Within this framework, the diet can be varied and creative, and instructions and recipes are available in books or on the Internet.
An example day of the Low Fat Diet could look like this: For breakfast, there is a slice of wholemeal bread with turkey breast or boiled ham, accompanied by a glass of juice. At noon, there is a portion of rice or potatoes, plus lean meat such as turkey or chicken. In the evening a vegetable soup with low-fat meat can be eaten, alternatively a salad with tuna fish.
Caution is advised with low fat products. Although they are low-fat, sugar is often added to them. Even if a larger amount of carbohydrates is allowed, as for example in the low carb diet, you should keep an eye on your calorie balance and eat less than you consume, if a decrease is desired.
The foods allowed in a low-fat diet include foods with a low fat content. These include vegetables, fruit, lean meat, low-fat milk and dairy products and carbohydrates in the form of potatoes, rice and pasta. For the satiation effect, whole grain products should be used.
A look at the nutritional values of the individual foods can help, and detailed overview lists are also available on the Internet. In addition, sugar-free drinks such as unsweetened teas and water are allowed without restrictions. According to the concept, unrestricted food may be eaten until hunger is satisfied. Of course one should keep an eye on the calorie balance, because many people underestimate their feeling of satiety.
