The benefits of a low fat diet, like any approach to dieting or weight loss, can be grossly exaggerated. After following over 50, 000 women for eight years one of the largest studies on the subject concluded that there was no significant evidence to support the claims that a low fat diet reduces the risks of heart attack or stroke. Additionally, there was no evidence to suggest that it helped lower the chances of acquiring a breast or colon cancer. Regardless of this, there is ample evidence to show that following a low fat diet can be of great advantage when it comes to weight loss and good health in general.

First off, let's get one thing straight: eating fat does not make you fat. In fact, certain fats are essential to the body's good health. Fat is necessary for hormone production, proper nerve functioning, and a great number of other processes that are vital to us. Approximately 30-35% of dietary intake should consist of fats. However, we need to differentiate between types of fats, because only those of a certain type are healthy.

Trans-fats raise the level of LDL, or Low Density Lipoproteins. This is known as the “bad” type of cholesterol. Additionally trans-fats also lower HDL, or High Density Lipoproteins. HDL is the “good” cholesterol and it is essential for the proper functioning of the brain amongst other things. A high ration of LDL to HDL contributes to the risk of heart disease because LDL builds up in the arteries, making them harder and narrower. Because of this, trans-fats should make up no more than 1% of dietary intake.

Saturated fats are not much better. They also raise the level of LDL, leading to the same effects on the arteries and blood pressure. These should be limited to a maximum of 7% of caloric intake.

Monounsaturated fats, by contrast, are those that actually aid the body in performing its functions without contributing to the problems that are caused by trans-fats and saturated fats. Of course a high fat diet, even if it is high in the “good” type of fat, can have a variety of drawbacks.

A single gram of fat produces 9 calories during digestion. When compare to carbohydrates and proteins, producing approximately 4 calories per gram, this is exorbitant. Fat is therefore termed “energy dense”. The basic equation for managing weight remains: calories consumed > calories used = weight gain. One of the easiest ways to reduce caloric intake and thereby increase the chances of weight loss is to consume less fat.

In order to implement such a plan, choose meats that are low in fat and reduce your consumption of whole milk. These two simple steps are a great way to begin lowering your fat consumption. Certain nuts, such as cashews and peanuts, are also high in fat and should therefore be consumed sparingly. These changes will go a long way to help achieve the goal of consuming no more than 65 g of fat per day, based on a 2, 000 calorie per day diet. This amount is equivalent to receiving no more than 30% of total calories per day from fats. Individuals following a very restricted calorie diet (for example 1200-1500 for women, 1600-1800 for men) will obviously want to decrease the amount accordingly.