Low-Fat Diet Review (UPDATED 2017): Don't Buy Before You Read This!
What is it?
A Low-Fat Diet is a general weight loss plan that claims eating foods low in fats can reduce weight gain. Fats contain more calories per gram than carbohydrates and protein, which is why supporters of this diet will suggest limiting fats to promote weight loss.
Though fat is often advised by nutritionists to be limited by around 35% of one’s diet, a Low-Fat Diet limits you to around 15% to 20% of total daily intake. So this equals a limit of around 44 to 77 grams of fat if eating 2,000 calories a day. This is claimed to be not just effective for weight loss, but great at improving overall health. Our review experts analyze many kinds of diets and they’ve found the 18Shake Diet to be the most effective. It offers a meal replacement shake and fat burning diet pill with all natural ingredients. Customers have rated it extremely high due to its weight loss effects. To discover more information about the 18Shake Diet, visit this link.
Low-Fat Diet Ingredients and Side Effects
A diet low in fat is general but the basic idea is to limit your caloric intake in fats to around15% to 20%. Therefore if you were to eat 2,000 calories this would equal 44 to 77 grams of fat.
To put this in perspective here’s the total fat grams in the following foods:
- Cheese: 1 cup shredded is 37 grams.
- Avocado: 1 cup sliced is 21 grams.
- Nuts: 100 grams is 54 grams.
Therefore, you’d had to limit the intake of the listed foods as well as fatty meats, fish, chocolate, seeds, oils, and other foods.
By limiting fats you’d have to introduce more carbohydrates and fats.
Fats can be part of a healthy diet however, and limiting oneself too much can lead to side effects. Fats are needed by the body to store energy and protect our vital organs. They also support proteins in sending messages across the body.
Live Science has also shown that fats are responsible for the:
“cycle of making, breaking, storing and mobilizing fats is at the core of how humans and all animals regulate their energy”
As a warning they state:
“An imbalance in any step can result in disease, including heart disease and diabetes”
Fats are also needed for helping maximize the effects of fat soluble vitamins such as vitamins A, D, E and K. No matter how much of these vitamins you eat, without the proper amounts of fat it’s not well processed. This can lead to deficiencies which can result in:
- Vitamin A: Dry skin, night blindness, increased risk for infections, reduced growth, ulcers in the cornea, and other issues.
- Vitamin D: Brittle and thin bones, rickets, reduced brain function, cancer, and an increased risk of cardiovascular disease.
- Vitamin E: Increased risk for neurological problems, poor nerve function, increased risk for heart disease, anemia, and reduced immune function.
- Vitamin K: Increased risk for bleeding, jaundice, reduced gut bacteria, and reduction of bone health.
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The science on a Low-Fat Diet has also shown that it’s not any more effective for weight loss than any other low calorie diet. CochRane Library ran their study on this kind of diet for weight loss and had people follow it for 6, 12, and 18 month long periods. Here’s what they had to say:
“there were no significant difference between the dietary groups for other outcome measures such as serum lipids, blood pressure and fasting plasma glucose”
So there was no change at all on important health markers. The same study also concluded:
“fat-restricted diets ae no better than calorie restricted diets in achieving long term weight loss in overweight or obese people”
So due to the potential side effects and the lack of long term weight loss, a Low-Fat Diet would not be the optimal solution for overall health. There are many risks as well as a lack of benefits. A much better solution would be to retain a balanced diet, not reducing fats significantly.
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Low-Fat Diet Quality of Ingredients
The quality of ingredients one chooses will depend on what kinds of foods one chooses. You’re eating a higher amount of carbohydrates and proteins to make up for the loss of fats.
So you end up losing out on the important fat macronutrient which is needed to regulate health and promote the absorption of fat soluble vitamins. This is concerning as it’s been proven to potentially be harmful.
In fact a study on low-carbohydrate diets and reduced fat diets showed that reducing carbohydrates was more effective for weight loss. This clinical review by the Annals of Internal Medicine found:
“low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet.”
There’s no proof that limiting fats would be beneficial for weight loss or even health. Fats are more satiating so they can suppress appetite for long periods.
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The Price and Quality of Low-Fat Diet
Pricing depends on what kinds of foods one chooses to substitute with that are not high in fat. While you can still eat fats, you’re limited to around 77 grams to 44 grams depending on caloric demands.
This limit on fats can be extremely difficult to keep up with, and it may lead to a lack of vitamin and mineral absorption as well as ineffective weight loss results. You’d also have to measure out your meals to ensure you’re within your fat intake range.
Eating balanced fats is good but having to do an extreme limit can be potentially harmful. The reason why some assume lower fats is better because of the calorie breakdown:
- Fats: 9 calories per gram:
- Carbohydrates: 4 calories per gram.
- Protein: 4 calories per gram.
Fat is considered an essential macronutrient and it can actually help support weight loss when added in healthy amounts. By reviewing many kinds of weight loss diets our experts were able to create a list of the top ranked ones here.
Business of Low-Fat Diet
There’s not one single source that explains how to properly enjoy a diet low in fats. Simple suggestions such as what kinds of foods to eat and what portion sizes are advised do exist, but this diet is not claimed by one business as it’s meant to limit a macronutrient which has always been an approach to weight loss.
The issue with the Low-Fat Diet is that it appears to be science based, as there are more calories in fats, and the word fats becomes associated with body fat. However, science has proven that fats are healthy and can be part of a well-rounded weight loss diet plan.
Customer Opinions of Low-Fat Diet
Here are some direct quotes from users who have tried this diet:
“my exercise performance just isn’t the same”
“there isn’t any metabolic reason for trying out this diet”
“energy levels were low and I couldn’t sustain the diet at all”
“Made me feel much worse than when I simply reduced my calories”
There have been many negative experiences with people trying out a Low-Fat Diet. Not only were side effects experienced, but people often noticed a complete difference in how they felt.
People also mentioned that they failed to lose weight by substituting fat calories with increased protein or carbohydrates. Judging from the available reviews it does not appear that this would be a good solution for weight loss. Learn about which weight loss diets were rated as the best overall by viewing this best of list.
Conclusion – Does Low-Fat Diet Work?
A Low-Fat Diet might seem like a way to help reduce body fat, but it’s not been proven to do so. Fat is essential to good health as certain vitamins need it to be absorbed in the body, and it’s a good way to retain energy and support brain health. This is why fat is an essential macronutrient. Having a diet low in fats is not a good way to improve overall health and weight loss. This is due to the fact that clinical studies have shown that whether it be a low calorie or low fat diet, the weight loss results are the same.
Our experts have found that the most effective overall is the 18Shake Diet. This diet provides an appetite suppressing meal replacement and a fat burning diet pill. When combined they help to maximize weight loss results without any needed stimulants, fillers, binders, preservatives, colors, or unwanted additives.
Every ingredient is manufactured in a safe GMP certified facility which assures routine quality. Numerous reviews and testimonials are also available from satisfied customers. To learn more information about the 18Shake Diet, click on this link.