The 1,600 calorie low-fat diet follows healthy eating principles while also limiting your of intake dietary fats to less than 35 g per day. This diet is primarily appropriate for individuals who are attempting to lose weight; however, prior to starting any specific diet plan, you need to receive medical clearance from your physician.
Who Should Follow the Diet
The 1,600 calorie low-fat diet is a reduced-calorie and reduced-fat diet that should be followed by individuals who are trying to lose weight and control their dietary fat intake. Other low-fat diets, such as the Ornish and Pritikin diets, which restrict fats to 10% of daily dietary intake, have been shown to reduce the risk of heart disease and other chronic conditions by lowering blood sugar and cholesterol levels. In addition, a low-calorie diet that facilitates weight loss can offer health benefits to overweight and obese individuals simply by lowering blood pressure and blood sugar.
Weight Loss on the Diet
According to the USDA's Dietary Guidelines for Americans, the average moderately active adult burns 1,800 to 2,800 calories per day. By restricting your intake to no more than 1,600 calories per day, weight loss should occur. Keep in mind, though, that your weight may not drop quickly. You can expect to lose one-half to two pounds per week, and this would be considered normal and healthy.
Limiting Dietary Fats
A low-fat diet will include 10 to 20 percent of calories from dietary fat, as opposed to the usual 20 to 35 percent of calories from fat. This equates to a maximum of 35 g of fat on a 1,600 calorie diet. When selecting the types of dietary fat you will consume, be sure to select unsaturated fats, such as vegetable oils, nuts and seeds. Foods containing unsaturated fats are much healthier than foods containing saturated and trans-fats primarily because high intakes of saturated and trans-fats have been correlated with the development of cardiovascular disease.
Reading Nutrition Labels
When limiting your calories and fat, be sure to read the nutrition labels of all foods and beverages you consume. Take note of the serving size. All of the information on the label pertains to this one serving size, so if you consume two servings, you will need to multiply everything by two. Be sure that one serving does not exceed 1,600 calories and 35 g of total fat.
Sample Menu
The following sample menu consists of 1,600 calories and less that 20 percent of calories from fat.
Breakfast: 1 cup high-fiber cereal with 1 cup blackberries, 1/2 oz. almonds and 8 oz. nonfat milk; coffee with 2 tsp. sugar
Lunch: 2 corn tortillas, 1/3 cup brown rice with 1/2 cup fat-free refried beans, 2 oz. shredded chicken and 1 cup fresh salsa; 1 cup melon; 6 oz. light yogurt
Snack: 1 cup celery and jicama sticks with 2 tbsp. nonfat ranch dressing for dip
Dinner: 3 oz. grilled fish, 1 cup steamed carrots and broccoli, 1/2 cup bulgur wheat, 1 1/4 cups strawberries
Snack: 6 oz. light yogurt with three graham cracker squares
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