Response:

Many believe that completely removing fat from their diet leads to rapid weight loss, but this is inaccurate. Most foods provide four nutrient groups: protein, fat, carbohydrates, and vitamins. Fat is not only an important energy source but also acts as a solvent for essential vitamins like A, D, E, K, and fatty acids such as omega 3 and omega 6. Additionally, fat contributes to cell structure, especially in brain tissue.

Completely eliminating fat from your diet is detrimental to health. A fat-free diet can cause essential fatty acid deficiencies, leading to symptoms like dry skin, a weakened immune system, low energy levels, and nutritional imbalances. Insufficient fat intake reduces the absorption of fat-soluble vitamins.

For weight loss, you should choose the right types of fat instead of eliminating them entirely. Prioritize unsaturated fats, which are beneficial for the body, and limit unhealthy saturated and trans fats. Good fats help extend feelings of fullness after meals, reducing unnecessary snacking. Fat also provides a stable energy source for physical activities. A low-carb diet combined with appropriate amounts of good fats helps the body gradually shift to prioritizing fat burning for fuel.

A meal completely devoid of fat is not healthy. Photo created by AI

Unsaturated fats also play a role in stabilizing blood sugar after meals. Combining unsaturated fats with complex carbohydrates and protein helps control blood sugar and prevents sudden insulin spikes. This helps maintain stable energy levels and reduces mid-day fatigue.

You should limit saturated fats found in animal fat, butter, cheese, and oils like palm oil and coconut oil. Instead, prioritize unsaturated fats, which are abundant in avocados, olive oil, nuts (almonds, walnuts), fatty fish (salmon, herring), flaxseed, canola oil, and soybeans. However, it is essential to control saturated fat portions reasonably, as advised by a doctor, to maintain a balanced and scientific diet.

Doctor Vo Tran Nhu Thao

Endocrinology - Diabetes Unit

Tam Anh District 7 General Clinic