Low-fat diet foods like fruits and vegetables can help you lose weight and lower your cholesterol. Low-fat foods lower the amount of fat you eat and the risk of heart disease.
The low-fat diet has been a popular weight-loss method for decades, with many people believing that it’s the healthiest way to eat. However, the low-fat diet actually has some risks and benefits that need to be considered before you give it a try. The biggest benefit is that by limiting the amount of fat in your diet, you’ll likely be reducing the amount of saturated and trans fats you consume—and those are known to increase your risk of heart disease. However, even if you lower your total and saturated fats, if you replace them with refined carbs like white bread or pasta, then your risk doesn’t change (maybe even increases).
What are low-fat diet foods?
A low-fat diet is a way of eating that helps you avoid eating too many high-fat foods. Health professionals often recommend low-fat diets for people who have weight problems because they tend to be lower in calories than other types of diets.
Low-fat diet foods are those that contain less than 30% of calories from fat. The fat content of a food is measured in grams (g) per serving. A gram of fat has 9 calories, while a gram of carbohydrates or protein has 4 calories.
A low-fat diet usually means eating fewer foods that are high in saturated and trans fats, such as fatty meats, butter, margarine, whole-milk dairy products, cakes, and cookies made with shortening or hydrogenated oils. Foods high in monounsaturated fats like olive oil and nuts may be included in a low-fat diet as well as foods high in polyunsaturated fats such as corn oil, safflower oil, and sunflower seeds.
Some low-fat diets limit fat intake to 20 g per day, while others recommend around 30 g per day. To reduce your total number of calories, it is better to cut back on some high-calorie foods rather than eat fewer of the foods that contain fewer calories but more fat. If you have been eating a lot of fatty foods, then gradually reduce them by 10 g per week.
What Is a Low-Fat Diet?
A low-fat diet is a way of eating that helps you reduce your intake of fats and cholesterol. Diets that are low in fat can help you lose weight, prevent heart disease and reduce your risk of cancer.
Eating too much-saturated fat and trans fat can increase your risk of heart disease. Saturated fat and trans fat raise “bad” LDL cholesterol and lower “good” HDL cholesterol, which increases the risk of heart disease.
A healthy diet should be low in saturated and trans fats, added sugars and sodium (salt). A balanced diet should include healthy fats such as omega-3 fatty acids found in fish, nuts and seeds.
A low-fat diet is based on limiting foods high in fat content, such as red meat, butter and full-fat dairy products. It may also involve eating more fruits, vegetables, whole grains and legumes (beans).
What foods can I eat on a low-fat diet?
A low-fat diet should include:
Whole grains—whole grains contain more fiber and nutrients than refined grains, but less fat. They also keep you feeling fuller for longer. Good examples include: brown rice, wholemeal noodles and bread, and wholemeal cereal flakes.
Fruits and vegetables—all fruits and vegetables have some amount of fat, but most contain very little. You should aim to eat five portions of fruit or vegetables each day. There are many different ways to prepare fruit and vegetables without adding extra fats or sugars—try steaming them or roasting them instead of frying them in oil!
Beans and pulses are a great source of protein and fiber, but they are also low in fat. They can be used in many different dishes, such as soups, salads, and stews.
Fish is a good source of protein and omega-3 fatty acids, which are beneficial for your heart health. Oily fish such as salmon, mackerel, and sardines are particularly high in omega-3s. If you’re trying to cut down on fat, choose leaner cuts of white fish such as cod or haddock.
Chicken is a good source of protein and can be cooked in many different ways. However, it’s important to remove the skin before eating, as this is where most of the fat is.
Eggs are another good source of protein and can be cooked in many different ways. Just like with chicken, it’s important to remove the egg yolks as they contain most of the fat.
Low-fat dairy products are a good source of calcium and other nutrients. Choose skimmed milk, low-fat yogurt, and low-fat cheese instead of full-fat versions.
- Vegetables are very healthy.
- Some vegetables are high in fat, while others may be high in fiber, protein, and/or carbohydrates.
- Vegetables contain vitamins and minerals, as well as antioxidants that help you fight diseases like cancer.
Fruit is a good source of fiber and water.
Fruits are also rich in vitamins, minerals, antioxidants (which may help lower blood pressure), and other phytochemicals that have been shown to have an effect on health. Fruits are low in calories but high in nutrition—so they can be part of a healthy diet for weight loss or maintenance.
Fruit contains dietary fiber, which helps keep you feeling fuller longer, so you eat fewer calories throughout the day. Eating lots of fruits and vegetables will help prevent constipation by adding bulk to your stool, which makes it easier to pass through your digestive system without straining yourself too much during bowel movements.
Beans and legumes
Beans and legumes are high in fiber, protein, and vitamins. They also contain minerals, antioxidants, and phytonutrients. Beans are excellent sources of folate (folic acid), potassium, iron, and zinc. They’re good sources of B vitamins as well as magnesium, copper, manganese, phosphorous, and vitamin K.
Legumes provide you with fiber that can help you feel fuller longer than other foods without the same amount of calories. Fiber also helps lower cholesterol levels by binding with bile acids in your digestive system before they go into your bloodstream to be broken down into cholesterol by your liver – thus preventing them from building up in your arteries, which could lead to cardiovascular disease (CVD) risk factors like heart attack or stroke later on down the line!
Soup is one of the healthiest foods you can eat. It’s low in calories, high in nutrients, and a great way to get your daily servings of vegetables.
Soups are easy to prepare at home or from canned soups that you buy at the supermarket. They make a quick meal when you don’t have much time for cooking—or want something heartier than fruit juice or nuts as a snack between meals.
Soups can be made with fresh vegetables or frozen ones (even those from last year’s garden). And the best part? If there’s any leftover soup after dinner, just save it for lunch tomorrow!
Eggs are a good source of protein, so it’s no surprise that many low-fat diets include them.
However, eggs can also contain a lot of cholesterol and fat. If you’re on a low-cholesterol diet or have an allergy to eggs, you may want to avoid them altogether. And be careful not to use eggs as a substitute for meat in your diet—you’ll still need some protein from other sources!
Nuts and Seeds
Nuts and seeds are high in fat, but most of the fat is healthy. They are good sources of protein, fiber, and vitamins such as vitamin E and magnesium. Seeds are especially good sources of omega-3 fatty acids (which can help lower heart disease risk), as well as selenium (a mineral that protects against certain types of cancer).
Nuts and seeds also contain monounsaturated fats that can help lower bad cholesterol levels when eaten in moderation. They’re also rich in antioxidants—vitamins C, A, and E—that protect cells from damage by free radicals produced during normal metabolism or by environmental factors such as radiation exposure.
Non-fat or 1% Milk Dairy Products
- Low-fat dairy products are a good source of calcium.
- Low-fat dairy products are a good source of protein.
- Low-fat dairy products are a good source of vitamin D.
- Low-fat dairy products are a good source of potassium.
- Low-fat dairy products are a good source of phosphorus.
Tofu, Tempeh, and Egg Whites
Tofu, tempeh, and egg whites are low-fat alternatives to animal proteins. It is a soy product that absorbs the flavors of the foods it’s cooked with; it can be used in place of meat in soups or stews. Tempeh is made from fermented soybeans, which gives it a firmer texture than tofu; if you’re looking for something more similar to ground beef or chicken breast in your dish, this might be better for you.
Tofu has about 10 grams of protein per 100-gram serving (about 3 ounces) and vitamin B12 and selenium (which help fight free radicals). Tempeh has 9 grams of protein per 100-gram serving (3 ounces). Egg whites are high in riboflavin—also known as vitamin B2—as well as phosphorus and sulfur amino acids that help build muscle tissue. They also have three times more omega-3 fatty acids than yolks do!
Seafood, fish, and skinless poultry
Fish, seafood, and skinless poultry are all good sources of protein. Seafood is high in omega-3 fatty acids, and fish provides a good source of protein, vitamins, and minerals. Skinless poultry is low in fat and high in protein, but it’s important to watch the amount of skin you eat because it contains unhealthy fats.
The benefits of eating low-fat diet foods
Low-fat diet foods are a good way to lose weight. They help you cut down on the number of calories you consume and improve your cholesterol levels.
Weight loss: Low-fat foods are more filling because they don’t contain as much fat as high-fat foods. This means that you’ll feel more satisfied after eating a meal, so you’re less likely to overeat later in the day.
Lower cholesterol: The body needs some cholesterol to function properly, but too much can increase your risk for heart disease. A low-fat diet helps lower blood cholesterol levels by reducing the amount of saturated and trans fats (which are found in animal products) and replacing them with unsaturated fats (found in plant oils).
Healthy skin: Eating a healthy diet can help fight wrinkles by providing vitamins A and E, as well as other antioxidants that can protect against sun damage and premature aging.
A low-fat diet can be beneficial if you have heart problems or diabetes. It may also be recommended for people who are overweight or obese and those who need to lower their risk of heart disease.
Eating the right kinds of foods is the key to a low-fat diet.
Eating the right kinds of foods is the key to a low-fat diet.
- Eat more fruits and vegetables. Fruits and vegetables are healthy sources of vitamins, minerals, and fiber that help keep you feeling full longer.
- Avoid saturated fats. Saturated fats should be limited in your diet because they can raise your cholesterol level, increasing your heart disease risk. Some good substitutes are:
- unsaturated fats found in vegetable oils and
- liquid margarine spreads (with less than 1 gram of saturated fat per tablespoon),
- monounsaturated fats like olive oil or nuts,
- polyunsaturated fats like sunflower seeds or fish oil,
- egg whites without the yolks (which have no fat), and
- nonfat soft buttery spreads with less than 2 grams of total fat per tablespoon
- Choose low-fat dairy products instead of regular ones if you can’t do without them entirely—they’re lower in calories but still provide calcium and protein that’s essential for building strong bones.
- Choose lean meats—the white meat from chicken breasts has fewer calories than dark meat or pork chops.
- Avoid trans fats—these man-made fats increase bad cholesterol levels while lowering good cholesterol levels. Avoid processed foods altogether if possible; choosing fresh ingredients over packaged ones will help reduce both calories and unhealthy ingredients like sodium nitrates and nitrites, which are used as preservatives.
Low-fat vs. full-fat foods. Which is healthier?
There are several reasons why this question is so important. First, we know that excess body weight is a major risk factor for heart disease, diabetes, and cancer. Second, obesity rates have been increasing steadily over the last decade, with more than one in three adults now considered obese (BMI 30 kg/m2 or more). So it’s no surprise that many people are looking for ways to reduce their calorie intake and lose weight.
The good news is that there are several options for reducing calorie intake without sacrificing the taste or enjoyment of food. One strategy is to choose lower-calorie foods and beverages rather than high-calorie ones, without changing the volume consumed. For example, replacing a 250 mL serving of ice cream with a 250 mL serving of cottage cheese saves around 100 calories per serving but still allows the same amount of pleasure!
Another strategy is to choose lower-fat versions of foods rather than higher-fat ones. For example, instead of choosing whole milk yogurt, you could choose non-fat or low-fat yogurt. This simple change can reduce the amount of fat you consume by as much as 50%.
So, what’s the bottom line? When it comes to weight loss and reducing your risk of obesity-related diseases, both strategies are effective. The best approach is likely to be a combination of the two.
Low-fat diets promote fat and protein consumption but lower the intake of high-fat, high-cholesterol foods. They also encourage dietary changes such as eating smaller portion sizes, reducing the use of high-fat and sugary foods, increasing exercise, and reducing alcohol consumption. Low-fat diets promote fat and protein consumption but lower the intake of high-fat, high-cholesterol foods. They also encourage dietary changes such as eating smaller portion sizes, reducing the use of high-fat and sugary foods, increasing exercise, and reducing alcohol consumption.