If you are overweight and cannot take off those excess pounds, a low fat diet may benefit you. Being substantially overweight can be a factor in chronic, life-threatening disease such as heart disease, diabetes and cancer. Obesity can lead to stroke and heart attack. Lowering your intake of harmful fats can improve your health.

What do we mean by a low fat diet? What is being referred to here is a diet that consists of little to no harmful saturated fats. In order to lose weight if you are obese, you need to eliminate foods that are rich in harmful fats such as fried foods and processed foods. Incorporate healthful fats through foods such as avocado, nuts, olive oil and coconut oil. These foods all are rich in fat, but beneficial, heart healthy fats.



By revising your diet, you can lower your cholesterol and reduce your risk of critical ailments.

Here are some recommendations to live by:
  • The American Dietetic Association suggests a low fat diet for maintaining health and staying fit.
  • The American Heart Association also recommends a diet low in harmful fats touting its benefits for heart health.
  • The World Cancer Research Fund has confirmed that reducing harmful fats in your diet can reduce your risk of developing cancer.

It is important to keep the following guidelines in mind when planning your meals:
  • Your overall caloric intake of fats should be somewhere between 20% and 30% daily
  • Avoid adding harmful fats to your food. Examples of this are vegetable oils, corn oil, shortening and margarine. These all contain hydrogenated oils and harmful fats which are detrimental to your health.
  • Chose beneficial fats (such as those found in nuts, avocados, olive oil and coconut oil) over bad fats.
  • Avoid fried foods. If you do sauté foods, use coconut oil as it is heart healthy. But keep this to a minimum.
  • Eliminate or drastically reduce high fat foods such as fast food hamburgers and french fries.
  • Choose healthy snacks such as fruit, veggies, legumes and whole grains.
  • Include more high fiber foods in your diet. Generally, these foods contain less fat. Do not use table salt on your food. Season your food with pure sea salt instead. This is a healthier option and contains essential minerals that are lacking in iodized table salts.
  • Get more exercise. Include at least 30 minutes a day of exercise. Start slowly and increase your stamina. Check with your doctor before starting any new exercise program - especially if you are overweight and do not exercise currently.
  • Keep yourself hydrated by drinking enough pure water. We should all be drinking at least half of our body weight in ounces of water each day. Include heart healthy fish such as salmon and tuna into your diet. These foods contain heart healthy omega 3 fatty acids.
  • Essential to success is discipline! Try to focus your mental energies on your success.

You can learn to cook meals that are delicious, nutritious and abundant in healthy vitamins, minerals and the appropriate amounts of healthy fats.