Lower fat diet

Following a lower fat dietary approach is a simple way to improve your health by reducing your overall intake of fats, especially saturated and trans fats. Being mindful of your fat intake can be helpful in improving heart health and can aid in weight management, since fats are more calorie dense when compared to protein or carbohydrates. Healthy fats are essential for our health, so to avoid nutritional deficiencies, these should not be completely excluded from our diet.

Learn more about the different types of fats below:

Type of fat	Examples	Health Effects	Conclusion
Trans Fats	– Hard cooking – Pastry – Cakes – Reheating frying oil – Biscuits	Increase bad cholesterol Lower our good cholesterol	Avoid
Saturated Fats	– Coconut Oil – Butter, Ghee – Fatty Meats – Cream – Cheese	Too much saturated fat may have an impact on your heart health	In moderation
Dietary Cholesterol	– Eggs – Shellfish	Naturally contain cholesterol but do not increase bad cholesterol	Replace saturated fat with unsaturated fat as often as you can
Unsaturated Fat	Monounsaturated Fat: – Pumpkin seeds, Nuts, Avocados, Olive oil, Rapeseed oil Polyunsaturated Fat (omega 3): – Oily fish, linseeds, walnuts	Increase good blood cholesterol. Reduce bad blood cholesterol. Helps absorb fat-soluble vitamins. Important for maintaining healthy heart circulation.	Replace saturated fat with unsaturated fat as often as you can

What are the advantages of a lower fat diet?

Reducing intake of saturated and trans fats, which are commonly found in high-fat foods like red meat, full fat dairy products, and fried foods, can help lower levels of LDL cholesterol. Lowering LDL cholesterol has been associated with reduced risk of heart disease and stroke.
Some high fat foods, particularly those high in saturated or trans fats, can contribute to digestive discomfort. Choosing lower-fat options may help alleviate these symptoms and promote better digestive health.
A lower fat diet that emphasizes complex carbohydrates and lean protein sources may help stabilize blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes.
Lower fat diets can be more sustainable for some individuals, as they often allow for greater food variety and flexibility compared to other dietary approaches.
Lowering fat intake can help reduce overall calorie intake, which may support weight loss or weight maintenance goals.

How much fat should I have on a lower fat diet?

There isn’t a universally defined threshold for what constitutes a lower fat diet. The amount of fat you should consume will depend on your individual calorie needs and overall health goals. However, the general guidelines are presented below:

Total fat intake: Your total fat intake should typically be less than 35% of your total daily calories. This is about less than 80g for women, and less than 100g for men.
Types of fat: Focus on consuming mostly healthy fats, such as monounsaturated and polyunsaturated fats, which support heart health. Unsaturated fats can be found in foods like avocados, nuts, seeds, olive oil, and oily fish.
Saturated fat: Saturated fats should be limited to less than 11% of your total daily calories. This is about less than 20g for women, and less than 30g for men.
Trans fats: Trans fats should be minimized as much as possible, ideally kept to less than 5g per day. If you want to know whether a product contains trans fats, these will usually be listed in the ingredients list as (partially) hydrogenated oils. Some brands of shortening or margarine also contain trans fats depending on how they are produced.

Tips for a successful lower fat dietary approach:

Choose lean protein sources: Opt for lean sources of protein such as poultry without skin, fish, and lean cuts of beef or pork. These options are lower in saturated fat compared to fattier cuts of meat.
Incorporate more plant-based protein sources into your diet: Include plant-based protein sources like beans, tofu, lentils, chickpeas, and edamame in your meals. These options are typically lower in fat and provide beneficial nutrients like fibre.
Select low-fat dairy products: Choose low-fat or fat-free dairy products such as skimmed milk, low-fat yoghurt, and reduced-fat cheese. These options still provide all the important nutrients in dairy, such as calcium and protein, with less or without saturated fat.
Homemade dressings: create your own low fat dressings and sauces to control fat content and cut costs.
Use healthy cooking methods: Opt for cooking methods that require minimal added fat, such as grilling, baking, steaming, boiling, poaching, or broiling.
Read food labels: Read the nutrition labels to help you identify lower fat versions of your favourite foods (fat-free/0%). Be mindful of products labelled as reduced fat, as they may still be high in fat and may contain added sugars to compensate for reduced fat content.
Be mindful of portion sizes: While the foods you will eat may be lower in fat, and therefore lower in calories, it’s still important to watch portion sizes to manage overall calorie intake.
Focus on balanced meals: Aim to create balanced meals that include a variety of food groups, including lean protein, wholegrains, fruits, vegetables, and healthy fats in moderation. This helps ensure that you’re getting a wide range of nutrients while lowering your fat intake.

If you choose to adopt a lower fat dietary approach, make sure not to only focus on the fat content of your meals. Aim to have three balanced meals per day, focusing on including lean proteins, healthy fats, wholegrains, fruits and vegetables. Remember not to overly restrict or completely exclude fats from your diet, as these are essential for our health.