Watching your fat intake is important to maintaining or losing weight, but some fat is necessary in the diet. A low fat diet should still include unsaturated fat sources, while decreasing the overall consumption of saturated and trans-fats. Too little fat in the diet may hamper weight loss efforts and your health.
Types of Fat
Overconsumption of saturated fats and transfats increases the risk for heart disease and contributes to an increase in your bad (LDL) cholesterol. Consuming unsaturated fats is good for the body---particularly the type of polyunsaturated fat called omega-3.
Function of Fat
Fat helps with the absorption of vitamins A, D, E and K. Fat also provides the body with stored energy. Body fat cushions the internal organs and regulates hormone systems. Fat also empties from the stomach more slowly, giving you a sensation of fullness.
Expert Recommendations
The USDA Dietary Recommendations for Americans suggests you take in between 20 and 35 percent of your daily calories as fat. Only 10 percent of these total fat calories should come from saturated fat sources and you should ban all trans fat from your diet.
Considerations
Lowering your saturated fat intake can decrease your risk for heart disease and other chronic diseases. Going too low in all fats (including the healthy kinds) can negatively affect your HDL cholesterol levels as reported in a 2004 study in the American Journal of Clinical Nutrition. Going below the minimal 20 percent daily calorie recommendation for fat can lead to impaired hormone systems, amenorrhea, erratic blood pressure and decreased immune responses.
Misconceptions
Low-fat foods are not freebies, and overconsumption of them can lead to weight gain. In an effort to boost the taste and texture of low fat foods, manufacturers often add extra sugars, salts and carbohydrates to products, which keeps the calorie content high.
Tags: heart disease, hormone systems, risk heart, risk heart disease, your cholesterol