Very low fat diet

Very low fat diets represent a dangerous extreme of a theoretically reasonable idea. Usually, they involve cutting fat intake to below 15 percent of total calories. Fat has more than twice as much calories per gram as protein or carbohydrates. Some expert even believe that calories from fat are "more fattening" than calories from other sources (the evidence of that is mixed). So, one might think that the best way to lose weight is to almost completely eliminate fat from one's diet. While reducing fat intake may be helpful, especially if mainly saturated and trans fat is reduced, cutting fat intake to very low levels has serious drawbacks:

• Fat is a source of essential fatty acids (linoleic and linolenic). Very low fat diets may cause a marginal deficiency of these essential nutrients, leading to decreases immunity and potentially other health problems. Experts believe that at least 10 - 15 percent of total calories should come from fat in order to supply enough essential fatty acids.
• Very low fat diets are excessively restrictive and therefore difficult to maintain over the long-term.
• When on a very low fat diet, some people experience persistent hunger. As a result, they eat excessive amounts of low fat foods and end up consuming too many calories and gaining weight.
• Certain types of fat have significant health benefits. Monounsaturated fat (olive and canola oil) can help protect from heart disease. Omega-3 fat found (fish and fish oil) has positive effects on the immune system, emotional balance and cardiovascular health. Eliminating these types of fat from the diet is not a wise health decision.