Fat restricted diet
The fat restricted diet within the Verdify ID is recommended for people who need to reduce their fat intake. When following this diet option, total fats will be limited and unsaturated fats, also known as healthy fats, will get priority over saturated fats. A healthy diet with a reduction in “unhealthy” fat intake is for example advised for people with heart disease and high cholesterol.
Fat is, together with carbohydrate and protein, an essential nutrient in our diet. Fat is not only energy fuel for our body but also an important constituent of cell membranes and signal-transduction pathways [1]. Fat can be found in foods coming from both plant and animal sources. However, not all fats are the same. Fats encompass a large group of chemically heterogeneous compounds that are more commonly known as saturated fats, trans fats, monounsaturated fats, polyunsaturated and cholesterol.
While cholesterol, saturated and trans fats have been linked to obesity, diabetes and negative outcomes for heart health, unsaturated fats have shown significant health benefits [2]. Cholesterol and most saturated fats are animal fats, and they can be found for example in high fat meat or dairy products. Trans fats are common in industrial-made foods that contain partially hydrogenated vegetable oils, such as margarine and fried foods.
Polyunsaturated fats are called “heart-healthy” fats because they are linked to the prevention of heart disease. Good food sources of monounsaturated fats are olive oil, avocados and nuts and products rich in unsaturated fats are fish, such as salmon, mackerel and sardines, walnuts, and several vegetable oils. Although there is no specific daily recommendation of monounsaturated and polyunsaturated fats, the British National Health System (NHS) recommends using them as much as possible to replace saturated and trans fats [3]. In fact, rather than aiming for an extremely low-fat diet, overall, it is more important to focus on getting enough fibre, eating beneficial “healthy” fats, avoiding harmful fats, and limiting salt intake to maximum 6g per day.
​
Diet principles
-
The recipes in the diet option ‘Fat restricted’ from Verdify are based on the Eat Well Guide of the British National Health Service [4] and dietary guideline for heart disease [5];
-
Total fat intake in recipes is limited to a maximum of 35% of the total recipe energy;
-
Saturated fats are limited to a maximum of 10% of total recipe energy and trans fat are restricted to 1% of total recipe energy;
Our diets use a maximum of 6 grams of salt per day. In case you want to further decrease your salt intake, it is possible to combine this diet option with the low salt diet in your Verdify ID.
​
Scientific background
​
The fat restricted diet option offered by Verdify is based on the Eat Well Guide of the British National Health Service [4] and the dietary guideline for heart disease of the British Nutrition Foundation [5].
​
Disclaimer
​
The Verdify diets do not have a medical function and are not a substitute for doctor's advice. Verdify recommends following this diet only under the guidance of an experienced dietitian. Find a local dietitian here.
​
References
​
-
Carvalho, C.C. & Caramujo, M.J. (2018) The various roles of fatty acids. Molecules. 23(10):2583.
-
Siri-Tarino, P.W. Sun,Q. Hu, F.B. Krauss, R.M. (2010) Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Curr Atheroscler Rep. 12(6): p. 384-90.
-
National Health Service (NHS) (2020). Fat: the facts. Consulted on 11 March 2021, from: https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/
-
National Health Service (NHS) (2019). The Eatwell Guide. Consulted on 11 March 2021, from: https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
-
British Nutrition Foundation (n.d). Heart disease, Nutrients. Consulted on 11 March 2021, from: https://www.nutrition.org.uk/nutritionscience/health-conditions/heart-disease.html?limit=1&start=4