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.
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.
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 |
| Mushroom | Tuna |
| Peas | Skinless Chicken |
| Lentils | Soya Chunk |
| Kidney Beans | Soybeans |
2. Fruits
| Apple | Avacado |
| Peach | Orange |
| Sweet Lime | Lemon |
| Plum | Pineapple |
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.
4. Vegetables
| Carrort | Broccoli |
| Kale | Radish Greens |
| Cucumber | Eggplant |
| Onion | Squash |
| Beetroot Chinese Cabbage | Beetroot |
5. Herbs and Spices
| Oregano | Ginger |
| Saffron | Nutmeg |
| Cinnamon | Basil |
| Chilli Flakes | Fennel |
| Dill | Cumin |
6. Cereals and Grains
| Whole-Grain Breads | Pasta |
| Brown Rice | Low-Fat Crackers |
| Pretzels | Pita Bread |
| Noodles | Muffins |
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:
- Unhealth/Junk Food: Fried Foods, Soda, Zero-Calorie Drinks, Processed Foods, Refined Sugar.
- Dairy: Cream Cheese
- Beverages: Packaged fruit juice, soda, packaged buttermilk
- 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.
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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