Low-fat diets can be an effective way to lose weight by decreasing total calorie intake. Although there is an ongoing debate about whether low carbohydrate diets are more affective than low-fat diets, a study in the February 2009 edition of the "New England Journal of Medicine" found that reduced calorie diets are affective regardless of macronutrient ratio. The National Institute of Health (NIH) recommends decreasing calorie intake by 500 to 1000 calories a day when trying to lose weight. If on a low-fat diet, include higher calorie carbohydrate and protein sources that will help you meet your daily calorie and nutrient requirements.
Rice
A naturally low-fat food, rice is high in carbohydrates and low in protein. Instead of white rice, eat brown rice because it is higher in fiber and nutrients. One cup of long-grain brown rice contains 216 calories, 45 g of carbohydrates and only 2 g of fat.
Beans
Naturally low in fat, beans are a higher calorie food that contains large amounts of carbohydrates and protein. One cup of cooked black beans contains 227 calories, 41 g of carbohydrates, 15 g of protein and only 1 g of fat.
Potatoes
Extremely high in carbohydrates, potatoes are low in fat and protein. One large baked potato contains 278 calories, 63 g of carbohydrates and less than 1 g of fat. Avoid added calories from sour cream, bacon bits or oil used in the cooking process.
Pasta
Four oz. of cooked pasta (without sauce) contains 150 calories, 28 g of carbohydrates and only 1 g of fat. Don’t use cream and marinara sauces containing unhealthy oils; these sauces will add additional calories from fat to your diet.
Whole Grain Bread
A good source of fiber and adequate source of protein, whole grain bread can be a healthy and filling way to add low-fat calories to your diet. One large slice of multi-grain bread contains 109 calories, about 18 g of carbohydrates and less than 2 g of fat.
Fruit Juice
Naturally fat free, fruit juice is generally high in sugar, so even on a low-fat diet enjoy in moderation. One cup of orange juice contains 112 calories and 26 g of sugar.
Member Comments