Cutting out fat-laden foods is a good idea when you are on a weight loss diet. Monounsaturated and polyunsaturated fats, which can be found in avocados, nuts and olives are healthier fats when used sparingly and may help to lower the risk of certain cancers, strokes, and blood cholesterol levels. Saturated fats should be eaten only in moderation, and trans fats should be avoided completely as they increase the risk of heart disease and other illnesses.
Because of the wide differences in fats, when focusing on a zero-fat diet regimen, consider the sources of fats that you ingest as well as the actual amount.
Fruits and Vegetables
The majority of fruits and vegetables contain zero fat grams, and therefore are the ideal food to eat in abundance when following a low-fat weight loss diet. Some fruits and vegetables have a very low-fat content, such as asparagus, bananas and mangoes. Others, such as papayas, onions, apples, lemons, kiwi, oranges, cucumber, artichokes, celery, beans, turnips, artichokes and lettuce, contain zero fat grams.
Proteins
Protein food sources usually contain some fat; and there exist few food sources that are a rich source of dietary protein with zero fat. However, one egg white contains four grams of protein and zero fat grams; therefore an omelet made exclusively with three or four egg whites is a good source of protein without fat. A cup of spinach will also provide five grams of protein with zero fat. Broccoli is an additional fat-free source of protein, containing around five grams of protein per cup. One ounce of Special K breakfast cereal contains six grams of protein, and when served with nonfat skimmed milk contains zero fat grams.
Starches
Foods that have a high starch content are also high in carbohydrates, and the body will use these carbohydrates as it's principal form of energy. Many high-carbohydrate foods are broken down quickly in the intestine. These foods have a high glycemic index ranking, which indicates that the food can cause blood sugar and insulin levels to spike, and may also cause sugar cravings. You might find you are hungry again soon after eating high glycemic foods. High-GI foods are not usually suitable for people suffering with diabetes. Although starchy, high-GI foods tend to be low in fat, and include white rice, pretzel sticks, popcorn, rice crackers, many breads, melba toast and potatoes.
Dressings
Salad dressings are usually very high in fat grams and, if you are on a low-fat diet, are best avoided or consumed in moderation. Zero-fat dressings include fat-free store-bought varieties, vinegar, mustard, soy sauce, lemon juice, ketchup and horseradish. There are also fat-free versions of mayonnaise available in many stores, however, these may contain a trace of fat.
Beverages
The majority of drinks are free from fat, however many are high in empty calories due to their high sugar content. These sugar-laden drinks also have a low nutritional value, and therefore are not considered optimal for a weight loss diet. Zero fat drinks include beer, wine, soda, and some fruit juices. Tea or coffee served with lemon, non-fat skimmed milk or without milk is also fat-free.
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