Should You Eat Low-Fat Foods If You’re Trying to Lose Weight? Here’s What Dietitians Say

Navigating the sea of online weight loss advice is like stepping into a noisy marketplace where conflicting claims and confusing tips are everywhere. Sorting through this information overload can become a challenge for those searching for effective weight loss strategies. 

We recognize that this can be daunting, but fear not—we’re here to guide you. In this article, we cut through the confusion by chatting with dietitians. We’re digging into the science, debunking myths and getting the lowdown on whether low-fat foods are your weight loss pals or foes. 

What Are Low-Fat Foods? 

Dietary fats are essential macronutrients crucial for various bodily functions. There are two main types: unsaturated fats and saturated fats. Unsaturated fats, found in sources like olive oil, avocados and nuts, are considered heart-healthy and can help lower bad (LDL) cholesterol levels. Saturated fats, commonly found in animal products and processed foods, can raise bad (LDL) cholesterol over time and are associated with cardiovascular risks when consumed in excess. 

Regardless of the type of fat, your body still requires fat intake to function. Registered dietitian and founder of Simply Divine Nutrition, Brooke Baird, RD notes, “My recommendation as a dietitian is that most adults consume 20% to 35% of their daily calories from fat.” This falls in line with the recommendations put forth by the 2020-2025 Dietary Guidelines for Americans.

So what exactly constitutes a “low-fat” food? Carmelita Lombera, RDN, a consultant with Consumer Health Digest, tells us, “The Food and Drug Administration (FDA) defines low-fat food as having 3 grams or less per 100-g serving or not more than 30% of calories from fat.”

However, it’s important to note that there are two main categories: foods that are naturally low in fat and those that undergo processing to have fat removed. Naturally low-fat foods are inherently lean and contain minimal fats. Examples include fruits, vegetables, beans, whole grains and lean proteins like tofu, skinless poultry or fish. These foods offer essential nutrients without a high-fat content, making them a nutritious choice.

On the other hand, processed low-fat foods undergo manufacturing to reduce their fat content. This often involves altering the food’s composition through methods like extraction or replacement with fat substitutes. While these options may appear healthy, it’s important to scrutinize the overall nutritional profile, as some processed low-fat foods might compensate for reduced fat with increased added sugar or other additives.

Should You Eat Low-Fat Foods If You’re Trying to Lose Weight?

Potential Benefits 

Fats are calorie-dense, containing 9 calories per gram—more calories than proteins or carbohydrates, which are 4 calories per gram each. Choosing low-fat options can reduce fat intake and overall calorie consumption, which can be a factor for weight loss if that is your goal. 

Additionally, lower-fat foods can be eaten in larger portions without a significant increase in calories compared to a higher-fat food. This may contribute to a feeling of fullness and satisfaction, promoting adherence to a calorie-controlled diet. However, it’s important to note that fats are also satisfying and filling, so they can (and should) be a part of any eating pattern, regardless of caloric intake. 

Potential Downsides 

You want to make sure you aren’t cutting out fat completely. Baird tells us, “Healthy fats such as olive oil, avocado and nuts, can actually help you reach your weight loss goals by keeping you full longer.” Fats take longer to digest compared to carbohydrates and proteins. This slower digestion rate means that the stomach remains fuller for an extended time, which can, in turn, delay the onset of hunger. 

Additionally, Baird notes, “Fats also help our bodies absorb key nutrients we need for energy and brain health.” This is because fat consumption plays a crucial role in the absorption of fat-soluble vitamins, namely vitamins A, D, E and K. By eating low-fat foods, you may be impacting the bioavailability of these nutrients.

Tips for Incorporating Healthy Fat in an Eating Pattern for Weight Loss 

Here are some practical tips for incorporating healthy fats into your eating pattern to support weight loss:

• Opt for sources of unsaturated fats, such as avocados, nuts, seeds and olive oil. These fats are heart-healthy and can be a great fit for a balanced eating pattern.
• Almonds, walnuts, chia seeds and flaxseeds are excellent sources of healthy fats. Snack on a handful of nuts or seeds to help satisfy hunger between meals.
• Include fatty fish like salmon, mackerel or sardines in your diet. These fish are high in omega-3 fatty acids, which can provide numerous benefits to brain health, heart health, skin health and more.
• If your goal is to lose weight, consider the plate method. Registered dietitian and founder of Leafe Nutrition, Erika Barrera, M.P.H., RDN advises patients to aim for a “half plate of non-starchy vegetables, quarter plate lean protein and quarter plate of carbohydrates at each meal. This plate method will help with not eating too much of one food group nor too little, while providing all the necessary nutrients for the body.”
• Prioritize fiber-rich foods. Barrera adds, “Complex carbohydrates such as whole grains, starchy vegetables, beans and lentils help to increase the amount of fiber in your diet. Eating more fiber helps keep you full, aids with blood sugar and cholesterol management and is optimal for gut health.”

The Bottom Line

Barrera tells us, “There’s a bigger picture when it comes to weight loss. Generally, more calories out versus in promotes weight loss. However, eating one high-fat food does not directly cause weight gain.” She further explains it’s more important to focus on a nourishing and balanced overall diet than focusing specifically on low-fat foods.

Plus, sustainable weight loss takes time so try to avoid getting discouraged. Lombera adds, “Healthy weight loss is 1/2 to 2 pounds per week, but it’s normal for weight loss to plateau. Rather than focusing on the scale, I recommend focusing on creating an active and healthy lifestyle to reach and maintain a healthy weight for you.” 

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