“I want to lose weight” is the most common sentence we heard nowadays. But then a question arises, “How“?

To reduce weight, you may have tried getting early in the morning and go walking, gyming, yoga class, and after all, taking a minimum diet to reduce the weight but results were not according to your imagination.

Walking, Gyming, and Yoga for weight loss is fine and general activity but when it comes to diet, you may face problems in deciding which diet? You have a bunch of options to start with a keto diet, a paleo diet, or a low-fat diet. Now you have to decide which will help in reducing weight easily?

Talking about a low-fat diet, first, you have to understand that neither all fats are good nor all fats are bad for your health. Fats divided into two types:  good fat and bad fat. Good fat includes monounsaturated fat and polyunsaturated fat having Omega 3 fatty acids which help in decreasing cholesterol level where bad fat includes saturated fat and trans fat that increases the cholesterol level and gets deposited in the arteries.

How Low fat diet helps in Weight reduction?

The key explanation behind this is that fat contains more calories per gram relative to other major nutrients, proteins, and carbohydrates. Fat provides approximately 9 calories per gram, while protein and carbs provide only 4 calories per gram. That’s why people who eat less fat reduces calorie intake and reduce weight.

 Before going to chose a low-fat diet for weight loss, you must know which low-fat foods are and which are not. 

Food to eat in a low-fat diet 

• Green Veggies contain no fat. They are storehouses of various essential minerals and vitamins including calcium, potassium, Vitamin A, and Vitamin K. In green veggies you can include spinach, kale, beans, and broccoli.
•  Fruits have low fat and high fiber amount. Include berries, melon, apple, orange, peach, avocado in your diet.
• Dairy products like fat-free milk, low-fat cheese, and yogurt which are low in fat and rich in calcium and Vitamin D can be taken.
• Cereals and whole grains, oats, corn, brown rice, brown bread are low in fat. 
• Nuts including walnut, almonds, cashew contain Omega 3 fatty acids which help to reduce cholesterol.  

Food to avoid in a low-fat diet

• Processed food such as patties, burgers, chips, biscuits, doughnuts, cookies, and pastries, and many more.
• Dairy products such as Whole milk,  yogurt, and ice cream made with whole milk, heavy cream, and whipping cream, Cheese.

A low-fat diet is not only beneficial in losing weight as it is beneficiary in many other ways as –

• Prevents heartburn 
• Improves cholesterol level 
• Improves cardiovascular health 
• Controls blood sugar level
• Reduce the risk of cancer
• Improves type 2 diabetes disease

Diet is a way to lose weight but it doesn’t mean to eat. In a low-fat diet, you have to take protein, vitamins, minerals, and low-calorie food. The more calories you take the more you have to burn. So, avoid high-calorie food and stay healthy and fit.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.