Fat is an essential nutrient in our body and should not be eliminated when dieting. This nutrient is needed for proper body functioning, hormonal balance, the absorption of vitamins and skin health. A diet that is low in fat and well-balanced with other essential nutrients may assist in achieving healthy weight loss or maintaining a healthy weight. Before beginning a diet, consult your doctor for professional guidance on the right approach to dieting for your particular circumstances.
Low-Fat Diet Tips
Step 1
Eat fruits and vegetables as the foundation of your low-fat diet. Produce is generally low in calories, has little to no fat and is a source of dietary fiber. You are able to eat a higher volume of food with produce, as fruits and vegetables are lower in calories and fat than most other foods such as high-fat treats or desserts. Fruits and vegetables are also a rich source of several nutrients, vitamins and minerals required for normal body functioning. Easily incorporate these low-fat foods into your day by eating a banana with a vegetable omelet for breakfast; a salad with mushrooms, spinach, tomatoes and bell peppers for lunch; and steamed or roasted carrots, potatoes and asparagus for dinner.
Step 2
Avoid high-fat foods that are also high in sugars such as simple carbohydrates. These high-fat, sugary foods include cakes, cookies, croissants and candy bars, for instance. In addition to adding extra fat and calories to your diet, the high sugar content causes blood sugar levels to fluctuate, which leads to cravings and overeating, increasing your total calorie intake and leading to potential weight gain.
Step 3
Eliminate or reduce the amount of unhealthy fats in the diet such as saturated fats. These fats may raise the level of bad cholesterol in the blood, contributing to plaque buildup in the arteries and potential heart disease. These fats are typically found in full-fat dairy products, such as butter and ice creams.
Step 4
Eat healthy fats throughout the day in the suggested serving sizes to avoid taking in too many calories. Healthy fats include omega-3s and are found in fatty fish such as salmon, herring or mackerel, eggs, nuts and olive oil. Eat a handful of nuts such as almonds or walnuts for a snack, drizzle olive oil mixed with vinegar over a salad and eat grilled salmon and vegetables as part of a low-fat daily menu plan.
Step 5
Select healthy low-fat options versus their higher-fat counterparts where possible. For instance, make an omelet with one whole egg and one or two egg whites to decrease the fat content, which is predominant in the yolks. Eat low-fat dairy products such as yogurt, cheese and milk to reduce a large amount of calories and fat. Also, when baking, consider reducing the oil content in the recipe by replacing 1/4 cup with applesauce or pumpkin.
References
- Flat Belly Diet; Liz Vaccariello and Cynthia Sass; 2008
- The Glycemic Index Diet For Dummies; Meri Raffetto, R.D., LDN; 2010
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