Cutting fat is a good way to lose weight, but you still need some fats in your diet. Not all fats are considered bad. In fact, monounsaturated fats found in avocados, olives and nuts are "healthy fats" and can reduce the risk of heart disease and certain types of cancer, and can help to lower cholesterol levels. But foods containing trans fats, commonly found in fried foods and pastries, should be avoided in a weight loss plan.
Breakfast
Eggs are high in protein, but the yolk contains around 5 fat grams of fat. An omelet made from egg whites only served with sliced tomatoes is a protein rich fat-free option to begin the day. Many commercially packaged cereals, such as Special K and All Bran, are very low in fat grams and, when consumed with nonfat skim milk, are a fat-free breakfast option.
Mid-morning Snack
Fruits and vegetables are fat-free or contain a negligible amount of fat, and can be eaten in abundance when following a low-fat weight loss plan. Eat fruit for a healthy mid-morning fat-free snack, or consume some nuts or seeds for a helping of healthy monounsaturated fats.
Lunch
Fat-free lunch options include unlimited salad or vegetables served with a low-fat protein source such as shrimp, prawns or cottage cheese. A baked potato with salad and tuna contains very little fat, but be sure to purchase tuna steaks or canned tuna in brine, rather than a brand canned in oil. Pasta contains only around 1 fat gram per ounce, and white rice is fat-free while brown rice contains just a trace of fat. The versatile avocado can provide a serving of healthy fats.
Animal protein sources are generally quite high in fat grams, but you can reduce your fat intake by trimming fat and removing the skin from poultry. Breads contain very little fat, around 1 gram per slice, but butter should be avoided. Fat-free condiments include mustard, ketchup, vinegar and horseradish. Beware of regular mayonnaise, which has a high fat content; many brands manufacture a 'light' version with reduced fat grams, or a fat-free option.
Mid-Afternoon Snack
For a mid-afternoon zero-fat snack, opt for fresh fruit, pretzels or melba toast served with cottage cheese.
Dinner
A low-fat evening meal could consist of steamed or grilled fish with a large salad, rice and vegetables. Steamed, grilled or baked chicken with the skin removed contains fewer fat grams than pork, beef or lamb. Legumes such as lentils, kidney beans and chickpeas are a good protein source and very low in fat, and can be consumed instead of higher fat animal protein sources.
Zero or low-fat dessert choices include baked apples, fruit cocktails or yogurt made with nonfat milk. Most beverages are fat-free, and tea or coffee should be taken without milk or with nonfat milk. Beware of drinks that are fat-free but high in sugar, such as beer or soda, as these will not help your weight loss efforts.
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