Fat-free foods that are high in fiber can help you reduce your calorie intake as you try to lose weight because they may be low in calories and are filling. However, a healthy diet includes a balance of healthy foods -- and some unsaturated fats. A nutritionist can help you develop a healthy eating plan for weight loss.
Breakfast
A fat-free hot or cold breakfast can contain less than 200 calories. Try a small bowl of oatmeal made with skim milk and flavor it with sugar substitute and cinnamon.. Other breakfast ideas include fresh fruit with fat-free cottage cheese; fat-free, sugar-free yogurt with fruit; a serving of fat-free, high-fiber cereal; or hard-boiled egg whites with vegetables on half a fat-free English muffin. Some fat-free breakfast foods are high in calories, so avoid high-sugar or starchy choices such as fat-free muffins, yogurt flavored with added sugars and oversized bagels.
Salads
Another fat-free meal is a salad with a base of raw greens such as romaine or red-leaf lettuce, spinach or mixed spring greens. Add non-starchy vegetables such as cucumbers, red peppers, carrots or tomatoes. Fat-free cheese, hard-boiled egg whites or fat-free tofu are sources of protein for your salad. Avoid fatty cheeses and meats, full-fat salad dressings and bacon bits. Choose fat-free dressings with
Hot Meals
A hot meal can be low in calories and fat-free if you use plenty of vegetables. Choose your favorite non-starchy vegetables and season them with a low-calorie flavoring. Add fat-free tomato sauce to broccoli and cauliflower, fat-free cheese sauce to green beans or soy sauce to a stir-fry mix. You can also try fat-free beans with salsa and vegetables. Another idea for a low-calorie, fat-free meal is a broth-based soup made with chicken, beef or vegetable broth, and vegetables such as cabbage and tomatoes.
Diet Products
Fat-free diet bars or shakes can be low calorie meals if you choose them carefully. They are convenient and ready-to-eat. Some diet bars and shakes are high in starches and sugars, which can spike your blood sugar levels and cause hunger soon after you eat them. High-protein bars and shakes may be better choices because protein is a filling nutrient, according to the Harvard School of Public Health. Some diet bars and shakes contain several hundred calories, so read the label carefully to make sure your meal truly is low-calorie. Because you are limiting your food intake while you are on a low-calorie diet, the best choices for bars and shakes are fortified with essential vitamins and minerals.
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