Almost every of one us are becoming health conscious and are into following certain kind of diets. Nowadays various dietary trends such as low carbs diet, keto diet and south beach diet are so much in fashion. Amongst all these diets very low-fat diet or zero fat diet is also becoming quite popular. Since each one us are crazy behind losing weight and so is the diet called zero-fat diet which too is used for weight loss. Low fat diets focus on limiting the fat intake in diet. It basically cuts down the grams of fat that is consumed throughout the day or make it till zero.
According to health authorities,
- A low-fat diet focuses on consumption of less than 30 % of calories from fat.
- A very low-fat diet provides 10-15 % of total calories from fat whereas,
- A zero-fat diet, as the name suggests provide zero or negligible calories from fat.
It restricts all sorts of fat sources such as butter, ghee, oil and other food items rich in fat.
Zero fat diets are a way to lure people struggling with weight loss because fats offer a greater number of calories per gram that is 9 kcal per gram as compared to other macro nutrients like carbohydrates and proteins. It has been seen that people following a zero-fat diet lose weight more easily as compared to other diets as intake of fat is com but that weight loss that happens remain for short period of time and is not at all sustainable in the longer run.
We must know that fat play an important role in providing us with energy and acts as fuel for our body. It acts as a carrier for fat soluble vitamins such as Vitamin A, D, E and K and supports their absorption. So, eliminating fat will ultimately lead to major health implications in future. In zero fat diet the calories from fat are completely warded off and the much-needed calories by the body are obtained from other nutrients. Moreover, the vital functions that fats perform in our body such as absorption of fat-soluble vitamin also gets hindered leading to their deficiencies. It is also believed that zero fat diet reduce the risk of heart diseases whilst its not so. Researchers suggest that zero fat diet can reduce the HDL (good cholesterol) levels and can cause an increase in the triglycerides levels thereby disturbing the whole lipid profile. Also, less of fat in the diet can lead to hormonal imbalance.
Now when you know about the role that fat plays in your body you must also know that this fat if consumed in excess can lead to serious health issues such as obesity, cardiac problems, dyslipidemia and fatty liver disease.
The fact is instead of cutting down your overall fat intake you should rely more on the quality of fat that you consume.
- Focus on good quality fats such as MUFA (monounsaturated fatty acid) and PUFA (polyunsaturated fatty acid) which are available from different oils such as olive oil, mustard oil, sesame oil, coconut oil and sunflower oil and from nuts and seeds like almonds, walnuts, flax seeds sunflower seeds and chia seeds.
- Restrict trans-fat from processed food items from outside and prefer home cooked food using blend of oils in moderate amounts.
Zero fat diet may provide you with instant weight loss but is not at all sustainable as this kind of diet cannot be maintained in the longer run. You should always opt for something that matches your lifestyle so even if you leave that particular diet, your weight does not bounce back.
Over to you
Zero fat diet is a fiction. Always be mindful before falling for any sort of crash or fad diets and be cautious of the health consequences that they can cause in future.