There are more practicable diets since the pocket calculator, or smartphone is always in use with Low Fat – at least at the beginning. At least when it is not immediately clear whether a food contains hidden fat. It can, therefore, certainly become a challenge in stressful everyday life to meticulously determine the fat and calorie content of all meals. As a result, this diet concept requires a lot of discipline and organization at the beginning before the individual fat contents have been internalized.
In addition, going to canteens and restaurants is difficult because many of the conventional dishes rely on fat as a flavor carrier. Even the classic spaghetti with tomato sauce or a Thai vegetable soup quickly becomes a high-calorie calorie bomb when there is plenty of olive oil in the sauce or coconut milk in the soup. The same applies to toppings such as Parmesan à la Bella Italia or sesame oil in Asian cuisine.
Flexible Low Fat
Anyone who strictly adheres to the “Low Fat 30” menu should plan their everyday office life in a culinary way, cook themselves and rely on meal prep for more free time in everyday life. However, with a flexible interpretation, it is possible to relax the dietary rules to accept invitations to eat and the like. These exceptions should not be used as a free pass to indulge in uninhibited feasting and excessively fatty foods.
The “Low Fat 30 Traffic Light”
Nutrient advisors such as the “Low Fat 30 Traffic Light” are useful for even more suitability for everyday use. This specially developed overview shows whether a food is low in fat (according to the 30 percent rule) or high in fat. While green-marked foods such as apples, oatmeal, or rice correspond to the “Low Fat 30” principle, red-marked products such as butter, bacon, and the like should be avoided. The food traffic light provides the results for pure food and numerous well-known branded products. In addition, it makes everyday life easier when favorite dishes and snacks, the fat content of which has already been determined, are regularly on the nutrition plan.
How Balanced Is The Low-Fat Diet?
To have a healthy and balanced diet, the quality of the fats is the first thing that matters. If you only stick to the fact that a food contains no more than 30 percent fat, you eat less fat, but not automatically in a balanced way.
A prerequisite for a balanced diet à la “Low Fat 30” is the food quality. In the case of reduced fat intake, this aspect means that the content of unsaturated fatty acids deserves even more attention.
In particular, the valuable omega-3 fatty acids should be consumed in sufficient quantities in favor of reduced consumption of animal fat. Linseed and walnut oil are suitable for salads and cold dishes such as dips, and rapeseed oil is ideal for frying. In addition, avocado, nuts, olive oil, and fatty sea fish such as salmon, herring, and mackerel provide an extra portion of unsaturated fatty acids.
Protein And Carbohydrates
For a holistically balanced diet, essential amino acids – mainly from vegetable protein – and fiber from whole grains, legumes (including lentils and tofu), and pseudo-cereals (amaranth, buckwheat, and quinoa) are also required.
While low-fat dairy products and, depending on the diet, lean meat and fish can supplement protein intake, micronutrients such as vitamins, minerals, and antioxidants come mainly from carbohydrate sources such as vegetables, lettuce, fresh herbs, and fruit.
For Whom Is Low Fat Suitable And For Whom Not?
A low-fat diet tends to be suitable for anyone who wants to eat a healthy, wholesome, and low-fat diet – provided that vegetable fat rich in omega-3 fatty acids is preferred, and the other nutritional recommendations are also observed. This is especially beneficial for people with cardiovascular diseases, hypertension, and diabetes.
Regardless of whether you are a fan of mixed foods, flexitarians, vegetarians, or vegans: the low-fat diet harmonizes with all eating styles. It takes into account individual preferences, intolerances, and the like. However, it should be remembered that successful weight reduction depends on individual factors.