In a low fat diet, between 20 and 30 percent of your daily calories should come from fat, explains Every Diet. Eating less fat is not recommended since it plays a role in vitamin absorption, hormone regulation, blood clotting, blood pressure and satiation, says Joanne Larsen, R.D., of Ask the Dietitian. Getting less than 20 percent of your calories from fat can lead to binging and nutritional deficiencies. To follow a low-fat diet plan, emphasize whole foods that are naturally low in fat, rather than processed foods where the fat has been replaced by extra carbohydrates, sugars and other fillers. Keep your calorie intake below what you burn daily to make your low fat diet successful.
Breakfasts
Lean proteins for breakfast include egg whites, nonfat Greek yogurt, low-fat cottage or ricotta cheese, extra lean ground turkey and whey protein powder. Eat these proteins with a serving of whole-grain cereal, oatmeal, sprouted grain bread or English muffins. Add ½-cup of fresh fruit or vegetables to your meal. For an unsaturated fat, sprinkle two teaspoons of slivered almonds over your cereal or yogurt, sauté egg whites in a teaspoon of olive oil or add a teaspoon or two of flaxseed oil to a whey protein smoothie.
Lunches
A low-fat lunch might feature skinless chicken or turkey breast, water-packed tuna or steamed shrimp. Beans or tofu are low-fat vegetarian protein sources that work well on a salad. Eat a large amount of greens dressed with lemon juice and a teaspoon of olive oil, or cut up vegetables into crudite to eat with salsa. Whole-grain breads, rolls and rye crackers make low-fat sandwiches when paired with mustard, lettuce, cucumbers, a protein and tomato.
Dinners
Bake, broil, steam or grill extra lean ground beef or pork tenderloin for low-fat dinner proteins. Tilapia, snapper, cod and mahi mahi are fish with minimal fat content. Try salmon to obtain essential fatty acids, advises the American Heart Association. Cook grains like brown rice, quinoa, millet or amaranth in water or broth. Baked sweet potatoes, russet potatoes and corn on the cob are other fat-free starch options. Most vegetables are naturally fat-free, so include a hearty portion of green varieties. Add a slice of avocado as a garnish or nuts to your grains so you get some fat with your meal.
Snacks
Choose naturally fat-free foods for snacks. Fresh or dried fruit, rice cakes, air-popped popcorn, deli turkey, skim milk and nonfat yogurt are good options. Watch portion sizes to stay within your calorie targets.
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