low fat diet with vegetable and kitchen utensils

Low-Fat Diet Plan – Everything you Need to Know

Before getting in-depth, let’s first understand what is a low-fat diet.

Basically, it is a diet plan which lowers the intake of total fat, unhealthy fat, and cholesterol.

This could be suitable for you if you have a digestion problem or if you have high cholesterol.

You can lower your cholesterol by consuming higher fiber in your diet.

Does a Low-Fat Diet help in weight loss?

The bad news is, adding high-fat content in your diet can lead to weight gain, but if you are aiming to lose weight, just subtracting fats is not enough.

You may also need to monitor your calorie intake. How many calories should you take?

To lose weight you need to burn more calories than you take, just focus on taking fewer calories and less fat and get into exercising.

Just remember, the extra calories are stored as fat in your body, it doesn’t matter where this fat comes from.

measuring tape to show affect of a low-fat diet

Low-Fat Diet Vs Low-Carb Diet

Low Carb Diet:

  • It can show more weight loss, decrease of harmful LDL cholesterol and increase of good HDL cholesterol.
  • This could be a better dietary option when you are focusing on weight loss and cardiovascular risk.

Low-Fat Diet:

  • May reduce the level of good cholesterol over the period.
  • It can lead to metabolic syndrome in the adult population.

low-carb diet vs lo-fat diet in a picture with vegetables, fish, fruits and cutlery

You need to customize your diets as per your needs, medical condition, age weight and also your activity level.


What can you eat on a Low-Fat Diet?

1. Protein Sources:

Fish Eggs
MushroomTuna
PeasSkinless Chicken
LentilsSoya Chunk
Kidney BeansSoybeans

2. Fruits

AppleAvacado
PeachOrange
Sweet LimeLemon
PlumPineapple

3. Dairy

While choosing the dairy products, you can go ahead for low-fat milk, low-fat yogurt and cheese but in a specific amount.

Also, its good to consult a dietitian to know if low-fat dairy suits your body.

piece of low-fat cheese

4. Vegetables

CarrortBroccoli
KaleRadish Greens
CucumberEggplant
OnionSquash
Beetroot Chinese Cabbage Beetroot

5. Herbs and Spices

OreganoGinger
SaffronNutmeg
CinnamonBasil
Chilli FlakesFennel
DillCumin

6. Cereals and Grains

Whole-Grain Breads Pasta
Brown RiceLow-Fat Crackers
PretzelsPita Bread
NoodlesMuffins

What not to eat on a Low-Fat Diet?

Although you have a number of options for the food items you can eat, still there are some items you strictly need to avoid while on a low-fat diet.

Here is a list which you need to keep in mind while following this diet:

  1. Unhealth/Junk Food: Fried Foods, Soda, Zero-Calorie Drinks, Processed Foods, Refined Sugar.
  2. Dairy: Cream Cheese
  3. Beverages: Packaged fruit juice, soda, packaged buttermilk
  4. Fats: Butter, Coconut, palm oil, kernel oil

Quick Cocking Tips on a Low-Fat Diet

  • Most importantly, do not fry foods. Bake, broil or grill meats on a rack that could allow fat to drip from your meal.
  • Do not use cheese, butter or cream-based sauces, instead use lemon juice, herbs and spices on your vegetables.
  • Remove skin from your poultry, trim all the visible fats.

woman cooking vegetables in a kitchen

Bottom Line:

Following a Low-Fat diet can help you achieve your health goals, but you need to focus on eating beneficial fats.

You can experience a positive impact on heart, weight and also your overall health.

If you also add an exercise routine, you will see some great results.

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