Low Fat Diet Plan
Dietary fats are vital to many of our body's functions.

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Low Fat Low Calorie

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Fat is the main source of energy we eat. It contains more than twice the calories of other foods. A diet high in fats will lead to excessive weight gain.

Most people are aware that high levels of saturated fat and cholesterol in the diet are linked to increased blood cholesterol levels and a greater risk for heart disease. A low calorie diet is necessary for any weight loss plan to be effective. All foods contain energy and this energy is measured by calories. If caloric intake is less than energy expenditure, weight loss will occur. For this reason, a low calorie diet is sometimes referred to as a low-energy diet. Reducing the consumption of fats may reduce your chances of getting affected by these problems.

However, you don't have to give up fats altogether. It is important that you limit your intake of fats. Consume only the good fats and leave the bad fats out. Cutting back begins in the kitchen, and continues at the table.

Low Fat Diet Tips - Simple Way To Cutting Down Fat Consumption

There are lots of easy, no fuss ways of reducing fat in your daily low fat diet.

 

Low Fat Food List

 

Foods To Avoid

Foods To Try / Emphasize

Bread & Cereal

low fat diet - bread and cereal

Biscuits, waffles, doughnuts, sweet pastries, pancakes, coffee cake, and stuffing mixes.

Bread, cereals, crackers, popcorn (unbuttered). Make your own low-fat cakes, biscuits and breads.
Use good-quality bake ware that doesn't need greasing before use.
If you do have to grease your bake ware, use non-stick baking paper and grease only lightly before lining.

Meats

low fat diet - meat

 

Fatty meats and high-fat products such as meat pies and sausages. Fried meat or poultry,  luncheon meats, frankfurters, duck.

Low fat meats such as chicken and turkey.  Cut off any visible fat and skin before cooking.
Eat fish more often. White fish is practically fat free and oily fish contains cholesterol lowering fatty acids.
Make gravies using vegetable water or fat-free stock rather than using meat juices.

Milk & Dairy

ice cream, ice milk, full-fat dairy products such as milk, cream, butter, hard margarine, whole milk yogurts and hard cheese.

Non-fat milk, non-fat dry milk. Semi-skimmed milk, low fat yogurts and reduced fat cheeses and creams.

Fruit & Vegetables

low fat diet - fruits and vegetables

Creamed, fried, buttered or in rich sauces. Coconut, and avocado.

All fruits except coconut and avocado, all vegetables.

Sweets

low fat diet - candy and chocolate

Chocolate, candy, and dessert with cream or fat.

Low fat and fat free fresh or dried fruits, breadsticks and vegetable sticks.
Make your own low-fat cakes, biscuits and breads.

Soups

low fat diet soup

 

Cream soups, or canned soups prepared with whole milk.

Soup made from water and non fat milk.

Beverages

-

Coffee, sodas, juice, and tea.

Others

Olives, nuts, sauces with cream, or butter

Any items without oils. All non-fat labeled products.

Unfortunately, weight loss using caloric restriction is difficult because of several physiological factors. The body adapts to energy restriction within a day or two, becoming more efficient and requiring less energy to maintain current weight.

Thus, slowing down of the body's metabolism makes continued weight loss through caloric restriction alone difficult. However, exercise while restricting calories can help to lessen the metabolic slow down. Exercise enhances the metabolic rate. Therefore, a low calorie diet should be combined with exercise to achieve a successful weight loss goal.

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