Low Fat Diet Plan

A low fat diet plan is one where fewer than 30% of total calories come from fat. According to the National Institute of Health, there is a consensus among doctors that the average diet should have less fat, to reduce heart disease and death.

Fats are one of the three essential macronutrients, but they must be consumed in a limited amount. There are four types of dietary fats. Saturated and trans fats are solid at room temperature. Monounsaturated and polyunsaturated fats are liquid at room temperature. The latter two fats are considered more beneficial as they reduce bad cholesterol levels, but all should be limited. A gram of fat contains far more calories than a gram of carbohydrates or protein.

Staple Foods on a Low Fat Diet Plan

Common low-fat diet plan foods include vegetables, fruits, whole grain cereals, egg whites, chicken and turkey breast without the skin, beans, lentils, peas, tofu, seafood and low-fat dairy. Limit egg yolks to just a few times a week, and if you eat red meat, eat no more than three servings per week. Plant-based foods should be the majority of your calories on a low-fat diet.

Foods to Avoid on a Low Fat Diet Plan

• Limit total intake of fats and oils.
• Avoid butter, stick margarine, shortening, lard, palm and coconut oils.
• Limit mayonnaise, salad dressings, gravies and sauces, unless they are homemade with low-fat ingredients.
• Limit chocolate.
• Choose low-fat and nonfat products, such as low-fat mayonnaise, low-fat or non-hydrogenated peanut butter, low-fat or fat-free salad dressings and nonfat gravy.
• Use vegetable oil, such as canola or olive oil.
• Look for margarine that does not contain trans fatty acids.
• Use nuts in moderate amounts.
• Limit saturated and trans fats.
• Avoid high-fat processed and convenience foods.
• Avoid fatty meats, such as bacon, sausage, franks, luncheon meats and ribs.
• Avoid all organ meats, including liver.
• Avoid cream and sauces made with cream.
• Avoid high-fat snack foods, such as granola, cookies, pies, pastries, doughnuts and croissants.

Benefits of the Low Fat Diet Plan

The low fat diet plan is broadly recommended by doctors across all disciplines for its ability to reduce mortality and dangerous health conditions such as hardening of the arteries and heart disease. According to the National Institute of Health, multiple studies across many countries have shown a direct link between high-fat diets and health problems.

Downsides of a Low Fat Diet Plan

One of the concerns about the proliferation of low fat diet plans are unscrupulous companies who simply replace fat with more sugar. Low fat doesn't necessarily mean healthful. Twizzlers, for example, is a product that is 100% sugar, but advertises that it is "low fat." That doesn't make it a diet food.

Nutrition on a Low Fat Diet Plan

Read ingredient labels carefully to determine both amount and type of fat present in foods. When cooking, avoid deep-fried foods, trim all visible fat from meats and remove skin from chicken and turkey when cooking. Rather than frying, bake, broil, poach or roast. Steam vegetables, and use herbs and no-oil marinades to flavor foods. Opt for cooking sprays to grease pans and skillets.

Example Seven Day 2000 Calorie Low Fat Meal Plan

Here's a sample Low Fat meal plan with daily averages of 1991 Calories, 167g protein, 88g fat, and 146g carbs (109g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.

Browse Diet Plans

• Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
• Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
• Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
• Paleo Emulates ancient diet with whole foods, free of processed items and grains
• Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
• Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
• Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
• High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
• Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
• Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more

Features of Eat This Much

• Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
• Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
• Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.

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