In This ArticleView AllIn This ArticleWhat Are Low-Fat Foods?Should You Eat Low-Fat Foods?Healthy Eating TipsThe Bottom Line
In This ArticleView All
View All
In This Article
What Are Low-Fat Foods?
Should You Eat Low-Fat Foods?
Healthy Eating Tips
The Bottom Line
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Getty Images
Navigating the sea of online weight loss advice is like stepping into a noisy marketplace where conflicting claims and confusing tips are everywhere. Sorting through this information overload can become a challenge for those searching for effective weight loss strategies.
I’m a Dietitian—Not a “Nutritionist”—Here’s the Difference & Why It Matters
Dietary fats are essential macronutrients crucial for various bodily functions. There are two main types:unsaturated fats and saturated fats. Unsaturated fats, found in sources like olive oil, avocados and nuts, are considered heart-healthy and can help lower bad (LDL) cholesterol levels. Saturated fats, commonly found in animal products and processed foods, can raise bad (LDL) cholesterol over time and are associated with cardiovascular risks when consumed in excess.
So what exactly constitutes a “low-fat” food?Carmelita Lombera, RDN, a consultant with Consumer Health Digest, tells us, “The Food and Drug Administration (FDA) defines low-fat food as having 3 grams or less per 100-g serving or not more than 30% of calories from fat.”
However, it’s important to note that there are two main categories: foods that are naturally low in fat and those that undergo processing to have fat removed. Naturally low-fat foods are inherently lean and contain minimal fats. Examples include fruits, vegetables, beans, whole grains and lean proteins like tofu, skinless poultry or fish. These foods offer essential nutrients without a high-fat content, making them a nutritious choice.
On the other hand, processed low-fat foods undergo manufacturing to reduce their fat content. This often involves altering the food’s composition through methods like extraction or replacement with fat substitutes. While these options may appear healthy, it’s important to scrutinize the overall nutritional profile, as some processed low-fat foods might compensate for reduced fat with increased added sugar or other additives.
Should You Eat Low-Fat Foods If You’re Trying to Lose Weight?
Potential Benefits
Fats are calorie-dense, containing 9 calories per gram—more calories than proteins or carbohydrates, which are 4 calories per gram each. Choosing low-fat options can reduce fat intake and overallcalorie consumption, which can be a factor for weight loss if that is your goal.
Additionally, lower-fat foods can be eaten in larger portions without a significant increase in calories compared to a higher-fat food. This may contribute to a feeling of fullness and satisfaction, promoting adherence to a calorie-controlled diet. However, it’s important to note that fats are also satisfying and filling, so they can (and should) be a part of any eating pattern, regardless of caloric intake.
Potential Downsides
Additionally, Baird notes, “Fats also help our bodies absorb key nutrients we need for energy and brain health.” This is because fat consumption plays a crucial role in the absorption of fat-soluble vitamins, namely vitamins A, D, E and K. By eating low-fat foods, you may be impacting the bioavailability of these nutrients.
Tips for Incorporating Healthy Fat in an Eating Pattern for Weight Loss
Here are some practical tips for incorporating healthy fats into your eating pattern to support weight loss:
13 Healthy High-Fat Foods You Should be Eating
Barrera tells us, “There’s a bigger picture when it comes to weight loss. Generally, more calories out versus in promotes weight loss. However, eating one high-fat food does not directly cause weight gain.” She further explains it’s more important to focus on a nourishing and balanced overall diet than focusing specifically on low-fat foods.
Plus, sustainable weight loss takes time so try to avoid getting discouraged. Lombera adds, “Healthy weight loss is 1/2 to 2 pounds per week, but it’s normal for weight loss to plateau. Rather than focusing on the scale, I recommend focusing on creating an active and healthy lifestyle to reach and maintain a healthy weight for you.”
Up Next:How to Lose Weight When You Don’t Know Where to Start, According to a Dietitian
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfWartella, E. A., Lichtenstein, A. H., & Boon, C. S. (2010).FDA regulatory requirements for nutrient content claims. Front-of-Package Nutrition Rating Systems and Symbols - NCBI Bookshelf.https://www.ncbi.nlm.nih.gov/books/NBK209851/
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfWartella, E. A., Lichtenstein, A. H., & Boon, C. S. (2010).FDA regulatory requirements for nutrient content claims. Front-of-Package Nutrition Rating Systems and Symbols - NCBI Bookshelf.https://www.ncbi.nlm.nih.gov/books/NBK209851/
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdfWartella, E. A., Lichtenstein, A. H., & Boon, C. S. (2010).FDA regulatory requirements for nutrient content claims. Front-of-Package Nutrition Rating Systems and Symbols - NCBI Bookshelf.https://www.ncbi.nlm.nih.gov/books/NBK209851/
2020-2025 Dietary Guidelines for Americans. Available at:https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Wartella, E. A., Lichtenstein, A. H., & Boon, C. S. (2010).FDA regulatory requirements for nutrient content claims. Front-of-Package Nutrition Rating Systems and Symbols - NCBI Bookshelf.https://www.ncbi.nlm.nih.gov/books/NBK209851/
