What Does A Fat-free Diet Consist Of?

Most foods, even vegetables like carrots and broccoli, contain at least trace amounts of fat. Therefore, following a 100-percent fat-free diet is virtually impossible. But with careful attention to the types of foods and food-preparation techniques you use, you can achieve a very-low-fat diet. Consult your doctor before beginning any new diet.

Background

The U.S. Department of Agriculture recommends that healthy adults maintain a diet that gets 20 and 35 percent of its calories from fat. More than this increases the risk of too many unhealthy fats and excess calories. Getting less than 20 percent of your calories from fat may also put you at risk for insufficient intake of fat-soluble vitamins, like vitamin E, and essential fatty acids. Certain health conditions do, however, warrant a very-low-fat diet. For example, a very-low-fat diet might help prevent a gall bladder attack if you have gallstones. Limiting your fat intake may also ease gastrointestinal discomfort, such as diarrhea. Cutting back on fat can help you lose weight, although a 2007 comparison of popular diets in the "Journal of the American Medical Association" suggests that a very-low-fat diet might not be the most effective weight-loss strategy for women in particular.

Fruit and Vegetables

Most fruits and vegetables are very low in fat in their raw, unadulterated form. With the exception of avocados, coconuts and olives, fresh, frozen, dried and canned fruits are very low in fat. Vegetables are are also low-fat foods, although how you prepare them can easily increase their fat content. Eat vegetables raw, steamed, microwaved or grilled. Avoid fried vegetables and vegetables with cheese, cream or butter sauces. Nuts and seeds are high in healthy unsaturated fats, the USDA notes, and also need to be limited on a very low-fat diet. This includes nut butters and any oils made from them.

Grains and Legumes

Many grain-based foods are low in fat, as are legumes like beans, chickpeas and lentils. These include plain breads, cereals, low-fat crackers, rice cakes, pasta, cooked grains like rice and low-fat baked goods such as angel food cake. Steer clear of granola, breads made with eggs or cheese, tortillas and baked goods like cookies, muffins and cakes, the USDA urges. Also avoid pasta or rice dishes that have creamy sauces or added cheese, oil or butter. All beans, except for soybeans, are low in fat. If you eat refried beans, be sure to choose the fat-free ones. Oils made from grains and beans, such as corn and soybean oils, are also very high in fat and should be limited.

Animal Products

Animal foods like dairy products, meat and poultry are major contributors of fat to the American diet, the USDA reports. Choose non-fat and fat free versions of milk, cheese and yogurt. Avoid low- and full-fat dairy products, including butter. To eliminate as much fat as possible, you may want to replace meat, poultry, fish or eggs in your diet with vegetarian substitutes like beans and lentils. If you prefer to eat meat, choose leaner cuts like round, chuck, sirloin or tenderloin. Also trim off any visible fat before cooking. If eating poultry, choose white meat from the chicken or turkey breast and remove all the skin. Eat egg whites as a substitute for higher-fat egg yolks. Although most fish is lower in fat, remember that oily fish like salmon, sardines, tuna and trout, are higher in beneficial omega-3 fatty acids.

Considerations

A fat-free diet is not necessarily low in calorie or nutritious. This is particularly true if you choose processed fat-free foods such as such as crackers, biscuits and cereal bars. Choose minimally processed fruits, vegetables and whole grains when possible and be cognizant of portion sizes. A fat-free diet is also inappropriate for certain populations; small children, for example, need a healthy supply of essential fatty acids and fat soluble vitamins for proper growth and development, advises the American Dietetic Association.