The Obesity Made Simple Blog

Low Fat Diet

Nov 04, 2022

A low-fat diet is high in carbs and protein but low in fat. Meats, legumes, grains, fruits, vegetables, and low-fat or fat-free goods including low-fat dairy are the mainstays of this eating plan.

Examples of Low-Fat Diet

  • Foods made from flour, such as grains and pastas
  • Cereals, both warm (oatmeal, grits) and cold (except granola types)
  • Pasta or rice (watch out for fat in sauces you may add). Brown rice and other whole grain options are your best bet.
  • Bagels, pita bread, and English muffins made with whole grains.
  • Crisps and breads made with a fraction of the fat.
  • Tortillas, either maize or whole wheat, can be softened by soaking them in water.


Low Fat Breakfast Diet

Dishes You Can Make For Breakfast That Are Low In Fat And Full Of Fall Flavor

  • Hot or cold, pumpkin oatmeal topped with fruit and cinnamon...
  • An omelet made with only egg whites, served on bread.
  • Muffins made with whole grains and protein powder...
  • Smoothie with fall fruits and greens.
  • Cinnamon apples and fat-free Greek yogurt.
  • Burrito filled with beans, low-fat cheese, and vegetables.
  • Crepes made with pumpkin puree.


Should I Be Consuming More or Less Fat?

Fat consumption should make up 20%-35% of an adult's daily calorie intake, according to most dietary experts. Based on a daily caloric intake of 2,000, that equates to around 44-77 grams of fat.

Learn to read food labels for nutritional information. Serving sizes and calorie counts are listed on nutrition labels. Get all the nutrients you need by eating a wide variety of low-fat foods.

In order to keep your fat, cholesterol, carbohydrates, and calorie intake under control, it is recommended that you eat primarily plant-based foods (such as vegetables, fruits, and whole grains) and only a small quantity of lean and low-fat animal-based meals (meat and dairy products).

  • Go for the leaner cuts of meat and fish when you're at the supermarket. Consume no more than 7–15 ounces every day.
  • Dried beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese, and tuna packed in water are also terrific low-fat protein options.
  • Select omega-3 fatty acid-rich meals like salmon, flaxseed, and walnuts to protect your heart. Benefit from omega-3 fatty acids by eating fatty fish like salmon twice weekly, as recommended by the American Heart Association.


Here Are 5 Ways to Reduce Fat in Your Meals

  • First, chickens should have all of their visible fat trimmed off and their skin removed.
  • When serving chilled soups, gravies, or stews, skim off the solidified fat that has risen to the top.
  • Third, while cooking meats in the oven, broiler, or on the grill, place them on a rack so the excess fat may drain away. Avoid frying meals.
  • Replace cheese, butter, or cream-based sauces with lemon juice, herbs, and spices when serving sautéed veggies.
  • Instead of sour cream, try plain, nonfat, or low-fat yogurt with chives on baked potatoes. Even reduced-fat sour cream contains some fat, so use it sparingly.