Ultra-Low Fat Diet – The Benefits And The Risks!

Ultra-Low Fat Diet

We know! You might be thinking that going on a low-fat diet is so, you know, the 70s. You might be wondering is it right to go on a low-fat diet in the world full of keto and high-fat diets. As a matter of fact, a number of studies have proven the fact that PUFA and MUFA fats aid in weight loss, reducing fat stores and preventing inflammation.

However, if you are suffering from any specific health conditions like CVDS, deranged blood cholesterol or TGS, going on the low-fat diet might be your last resort. So considering the benefits, risks, and everything related to the ultra-low fat diets?

This post has it all. Read on to know everything about the low-fat diets.

What is An Ultra-Low Fat Diet?

You can call it an ultra-low fat diet or a very low-fat diet that means no more than 10% of fat calories intake per day. This means, you have to get major calories from the carbs and proteins while keeping the calories from fat restricted to only 10%.

More precisely, an ultra-low fat diet contains 10% calories from protein, 10% calories from fat and around 80% calories from carbs. Most of the fats taken in this 10% composition is from the plant sources while limiting the intake of fat from animal sources.

High plant based fats include:

  1. Extra virgin olive oil
  2. Nuts
  3. Seeds
  4. Avocados

These plant based fats are the major sources of fat soluble vitamins like Vitamin A, D, E and K, as well as the energy and calories that helps the body to build and maintain.

Ultra-Low Fat Diet

How Does Ultra-Low Fat Diet Works?

How the ultra-low fat diet works are still not understood. However, some studies argue that this diet has an excellent blood pressure lowering qualities that might be directly or indirectly linked to its other health benefits.

Moreover, this diet is complete monotonous, thereby allowing the reduction in intake, unintentionally, letting the dieter lose weight, effortlessly.

Foods to Eat on an Ultra-Low Fat Diet

There are plenty of options to eat when you are on an ultra-low fat diet. Although you have to cut the animal sources from your life, still, you can eat:

  1. Healthy fats from plant sources
  2. Protein from lean cuts
  3. Low-fat dairy
  4. Starchy and non-starchy vegetables
  5. Fruits like avocados, pineapple, plums, orange, tangerine
  6. Beverages including water, buttermilk, green tea, herbal teas, black coffee
  7. All herbs and spices

Foods to Avoid on an Ultra Low Fat Diet

You need to avoid the following foods when you are on an ultra-low fat diet.

  1. Junk food
  2. Protein from animal sources
  3. Cream
  4. Cheese
  5. Fruit juices
  6. Fats from animal sources
  7. Smoothies
  8. Carbonated beverages

Health Benefits of An Ultra Low Fat Diet

Ultra-low fat diets have been proven to be effective in several health conditions including:

  1. Heart Diseases
  2. Type 2 Diabetes
  3. Obesity
  4. Multiple Sclerosis

In addition to that, it also helps the body to get major calories from carbs, thus providing it a fair energy medium for carrying out daily activities.

Risks or Side Effects of an Ultra-Low Fat Diets

Restricting fats to around 10 percent might be detrimental to the brain and other organs’ health. In addition to that, the risks or side effects that might be associated with ultra-low fat diets are:

  1. Difficulty in losing weight
  2. Increasing the triglyceride levels in the blood
  3. Increasing the risk of CVDs
  4. Vitamins and minerals deficiency


Fats are the macronutrients that are needed in the right quantity to carry out the important functions of the body. consuming healthy fats in the right quantity will help you lose weight while minimizing the risk of certain health conditions. So it is really important for you to go on a customized diet that is made only for you, keeping your required calories in check. Following a well-balanced diet is the right solution to lose weight, rather than fancying those nutritionally inadequate diets.

You can also consult your health care professional before following this diet!


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