Learn how low-fat diets can support weight loss
Low-fat diets have been a go-to weight loss approach for decades. But to they offer the same benefits that more modern diets do? We outline how they work, how they support weight loss and whether they stack up to other popular diets.
Published: November 2024
Review date: November 2027
Improved heart health
Low diets can help lower your saturated fat intake. These types of fat contribute to increased levels of bad cholesterol, or low-density lipoproteins (LDLs), in your bloodstream. LDLs build up in your arteries (atherosclerosis) and make it more difficult for your heart to pump blood around your body.
By cutting down on foods that contain butter and processed snacks, you can improve your heart health and lower your risk of developing atherosclerosis.
Weight loss
Fatty foods are energy-dense. This means that they have lots of calories. On average people who are overweight or obese consume more of these foods than people with healthy BMIs.
Our bodies rely on energy balance to maintain healthy weights. It’s the relationship between the number of calories we consume and the number of calories we burn. Eating lots of high-calorie foods throws this balance off. This is especially true when you don’t exercise regularly.
By cutting out high-fat food options, you can help to improve your energy balance and make it more likely that you can lose weight.
Relying on refined carbs for energy
Adjusting to a new diet can be challenging. For some people, compensating with refined carbs like white bread and sugary snacks can be a way of coping. But the problem with this approach is that it can lead to blood sugar spikes. If this happens regularly, it could lead to insulin resistance.
If aiming to lose weight, this might be counterproductive. Poor insulin resistance can lead to weight gain.
Try swapping out refined carbs for healthier alternatives. Instead of white bread, eat whole-grain bread. For snacks, fruits and nuts can help fill the gap.
Long-term commitment
If you’re regularly feeling unsatisfied after eating your low-fat meals, you may find it hard to stick to the diet.
Although your goal may be to lose weight, it’s important to enjoy the foods you're eating.
To stay on track, explore different low-fat recipes. There are plenty of tasty and satisfying meals you can make. But remember to give yourself some grace, it’s not always easy to make a change to your lifestyle. In a few weeks, you’ll have adjusted, making it less difficult to avoid the excess calories that come with some types of carbs.
There are many weight loss diets that you can explore and try.
Low-carb diets like Atkin’s and the keto diet can trigger weight loss more quickly than low-fat diets. But they can be difficult to stick to since they can be restrictive.
But the benefits of low-fat diets for your heart health shouldn’t be forgotten. Long-term, they can support your health and wellbeing.
But whatever approach you choose, it’s important to lose weight safely. You shouldn’t make drastic changes that excessively restrict your caloric intake. You should also speak to a healthcare professional before starting so you can get advice, resources and tips that work for your individual needs.