A low-fat diet plan doesn't need to be tasteless or boring. By replacing high-fat foods with healthier low-fat foods, you decrease your intake fat, lose weight and feel better. Avoid all trans fats, unsaturated fats found in animal products and store-bought baked goods. Trans fats and saturated fats contribute to high cholesterol levels. Elevated cholesterol levels lead to heart disease, stroke and cancer. Low-fat, nutritious food choices lead you in the right direction when it comes to losing weight on a low-fat diet plan.
Fruits and Vegetables
Add fruits and vegetables to your diet. The U.S. Department of Agriculture (USDA) recommends that you eat fruits and vegetables as part of a healthy diet. Fruits and vegetables contain essential vitamins and minerals as well as fiber, which breaks down fat cells. It's best to eat fruits and vegetables raw or to lightly steam vegetables. Choose dark leafy vegetables, orange vegetables (such as squashes), and dry beans and peas. Eat fruit for a healthy snack or for dessert.
Limit Red Meat Intake
Limit your consumption of red meat to one or two times a week. When you do eat red meat, choose lean cuts and avoid high-fat red meats such as prime rib. Avoid frying meat, and grill or bake meats. Marinate lean meats with fresh herbs, lemon juice and olive oil. Instead of eating ground beef hamburgers, opt for lean turkey burgers.
Use Low-Fat Substitutes
Instead of using sour cream and butter on baked potatoes, opt for plain nonfat yogurt and add fresh chives and minced garlic to boost the flavor. Replace chips with fat free, whole-grain crackers. Use egg whites for omelets instead of the entire egg---egg yolks are high in fat and cholesterol. Replace cream-based salad dressings by making your own salad dressings with olive oil, lemon juice and balsamic vinegar.
Choose Low-Fat Snacks
Choose from the following healthy snacks when hunger hits throughout the day: carrot and celery sticks, fat free yogurt, air popped popcorn, fat-free pretzels, rice cakes, hummus, apple slices, fat free tortilla chips and nonfat cottage cheese. Look for low-calorie snack packs at grocery stores, but make sure they don't contain trans fats (bad fat that increases cholesterol levels).
Sweets and Desserts
You don't have to skimp out on your sweet tooth if you are following a low-fat diet plan. Eat dark chocolate instead of milk chocolate---dark chocolate contains powerful antioxidants. Instead of eating a large cookie or brownie, choose a small portion. Replace oils with applesauce when baking. Most processed baked goods contain trans fats, so choose healthier options. Replace sweet desserts with fruits, such as strawberries and melons.
Warning
Before you begin a low-fat diet plan, consult with a registered dietitian or medical doctor to devise a specific diet plan that fits your lifestyle/health needs.
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