Low Fat Diet
One of the most popular diets, people pursue low fat diets for many reasons, including weight loss and disease prevention. Typically, the American diet derives 34% of its calories from fat. Low fat regimens usually prescribe fat intake of 10 to 20% of calories.
Ultra-low fat diets, those recommending below 10% of caloric intake from fat, have been shown to greatly increase the risk of deficiencies of essential fatty acids (EFAs). EFAs are basic, essential nutrients important for heart health, mental function, skin health and many other body functions. Those on a low fat diet might consider taking an EFA supplement. Too little fat in the diet can also prevent the absorption of fat soluble vitamins, such as A, D, E and K.M
According to FDA regulations, a food must contain 3 g or less fat in order to be called "low fat." Individuals watching their fat intake should also monitor their intake of saturated fat, cholesterol and sodium - always check the Nutrition Facts panel on products you purchase.
However, in recent years the exact health benefits of a low-fat diet have been debated. A 2006 study published by the Journal of the American Medical Association argued that a low-fat diet did not reduce the incidence of breast cancer. However, this study was criticized by several epidemiologists for its lack of validity (see "Criticisms" in the Women's Health Initiative article). Recently, the Nurses' Health Study from the Harvard School of Public Health reported from a Dietary Approaches to Stop Hypertension (DASH), and found that a diet "with high intake of fruits, vegetables, and whole grains, moderate intake of legumes, nuts, and low-fat dairy products, and low intake of red and processed meats and sodium, was significantly associated with lower risk of coronary heart disease and stroke in women." A 2002 Cochrane Review found low-fat diets to be no more effective than other weight loss diets in achieving lasting weight loss.[
