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

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.

Browse Diet Plans

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