Low fat diet

What is Low Fat Diet?

A low-fat diet is an eating plan that is low in total fat, unhealthy fat, and cholesterol.

 

You may need to follow a low-fat diet if you have trouble digesting or absorbing fat.

 

You may also need to follow this diet if you have high cholesterol.

 

You can also lower your cholesterol by increasing the amount of fiber in your diet.

 

Soluble fiber is a type of fiber that helps to decrease cholesterol levels.

Different types of Fat

  • Limit unhealthy fats. A diet that is high in cholesterol, saturated fat, and trans fat may cause unhealthy cholesterol levels, unhealthy cholesterol levels increase your risk of heart disease.

    • Cholesterol: Limit intake of cholesterol to less than 200 mg per day. Cholesterol is found in meat, eggs, and dairy.

    • Saturated fat: Limit saturated fat to less than 7% of your total daily calories. Ask your dietitian how many calories you need each day. Saturated fat is found in butter, cheese, ice cream, whole milk, and palm oil. Saturated fat is also found in meat, such as beef, pork, chicken skin, and processed meats. Processed meats include sausage, hot dogs, and bologna.

    • Trans fat: Avoid trans fat as much as possible. Trans fat is used in fried and baked foods. Foods that say trans fat free on the label may still have up to 0.5 grams of trans fat per serving.

  • Include healthy fats. Replace foods that are high in saturated and trans fat with foods high in healthy fats. This may help to decrease high cholesterol levels.

    • Monounsaturated fats: These are found in avocados, nuts, and vegetable oils, such as olive, canola, and sunflower oil.

    • Polyunsaturated fats: These can be found in vegetable oils, such as soybean or corn oil. Omega-3 fats can help to decrease the risk of heart disease. Omega-3 fats are found in fish, such as salmon, herring, trout, and tuna. Omega-3 fats can also be found in plant foods, such as walnuts, flaxseed, soybeans, and canola oil.

What to eat?

  • Grains: Whole-grain breads, cereals, pasta, and brown rice, Low-fat crackers and pretzels

  • Vegetables and fruits: Fresh, frozen, or canned vegetables (no salt or low-sodium) ,Fresh, frozen, dried, or canned fruit (canned in light syrup or fruit juice), Avocado

  • Low-fat dairy products: Nonfat (skim) or 1% milk, Nonfat or low-fat cheese, yogurt, and cottage cheese

  • Meats and proteins: Chicken or turkey with no skin, Baked or broiled fish, Lean beef and pork (loin, round, extra lean hamburger), Beans and peas, unsalted nuts, soy products, Egg whites and substitutes, Seeds and nuts

  • Fats: Unsaturated oil, such as canola, olive, peanut, soybean, or sunflower oil, Soft or liquid margarine and vegetable oil spread, Low-fat salad dressing

What not to eat?

  • Grains: Snacks that are made with partially hydrogenated oils, such as chips, regular crackers, and butter-flavored popcorn, High-fat baked goods, such as biscuits, croissants, doughnuts, pies, cookies, and pastries

  • Dairy: Whole milk, 2% milk, and yogurt and ice cream made with whole milk, Half and half creamer, heavy cream, and whipping cream, Cheese, cream cheese, and sour cream

  • Meats and proteins: High-fat cuts of meat (T-bone steak, regular hamburger, and ribs), Fried meat, poultry (turkey and chicken), and fish, Poultry (chicken and turkey) with skin, Cold cuts (salami or bologna), hot dogs, bacon, and sausage, Whole eggs and egg yolks

  • Vegetables and fruits with added fat: Fried vegetables or vegetables in butter or high-fat sauces, such as cream or cheese sauces, Fried fruit or fruit served with butter or cream

  • Fats: Butter, stick margarine, and shortening, Coconut, palm oil, and palm kernel oil

Best supplement for keto diet

For the most effective Low Fat Diet results, you should combine your diet with some fat burning diet supplement like Raspberry Ketone.

Raspberry ketone increases fat breakdown by making the cells more susceptible to the fat-burning hormone norepinephrine.

Read more about Raspberry Ketone here.

Best weight loss supplements women
Best diet plans