Low Fat Diet Plan For Weight Loss

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Low fat diet plan for weight loss – which is the best weight loss diet? Is a low fat diet really the fastest way to lose weight? Whether your goal is to lose weight, be healthy, or to just get in shape, then chances are you’ve looked into different diet options.

Low-fat diet

A low-fat diet plan is a good idea if you need to lose weight and maintain health.

Particularly losing weight with this type of diet can help reduce the risk of various health factors such as heart disease, diabetes and strokes. However, there are a number of step to remember to keep it healthy.

The article below will cover everything you need to know about following a diet plan for a flat belly and offer a sample 7 day plan to follow.

Following a Low Fat Diet Plan

Fat has the most calories per gram when compared to carbohydrates and protein, so often reducing fatty foods from your diet will result in a lower calorie intake and therefore, help you lose weight.

However, you shouldn’t cut fats completely because they play a vital role within your body. They are necessary to support cell growth, keep your body warm and protect your organs. They also help with the absorption of fat-soluble vitamins like A, D and E. 

There are different types of fat you should be aware of. The two main ones are saturated and unsaturated fats.

Unsaturated fats are considered ‘good’ fats. They are found in foods such as fatty fish, olive oil, avocados, nuts and seeds. These types of fats are healthy for you, helping to cut cholesterol and reduce heart disease.

There are two main types of unsaturated fats are polyunsaturated fats and monosaturated fats. Both are healthy for you, but omega-3 polyunsaturated fatty acids found in oily fish are particularly beneficial. 

Saturated fats are considered ‘bad’ fats. Although the research is mixed on how bad they are, they are generally linked to increases in cholesterol and heart disease. They are commonly found in full-fat dairy and red meat.

Studies find that the total cholesterol and LDL (the “bad”) cholesterol decreases when polyunsaturated fat replaces saturated fat.

Although HDL (the good”) cholesterol is also reduced, LDL cholesterol is reduced even more. This increases the ratio of good cholesterol to bad cholesterol (3).

Projections indicate coronary heart disease risk reduces by about 10% for each 5% energy substitution.

However, these benefits are likely to be underestimated. This is because polyunsaturated fats have other benefits other than reducing cholesterol. These include reduced inflammation and insulin sensitivity improvements .

Foods to Eat on a Low Fat Diet Plan

Generally, you’ll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:

  • Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
  • Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
  • Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
  • Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
  • Beans. E.g haricot, black, red.
  • Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
  • Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of omega-3 fatty acids
  • Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
  • Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
  • Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than red meats like beef and pork.

Foods to Limit on a Low Fat Diet

You shouldn’t feel guilty for treating yourself occasionally, but don’t make a habit of eating these foods regularly:

  • Junk foods: fast food and potato chips
  • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
  • Fried foods: french fries, donuts, fried meats
  • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
  • Processed meats: bacon, canned meat, salami, sausages
  • Trans fats: vegetable oil and margarine

What’s the Best Low Fat Diet?

We recommend following a Mediterranean-style diet if you’re looking to follow a low fat diet.

Although it does contain some fat, it is full of the fats you need to eat in order to maintain a balanced and healthy diet. It is also well studied and has an extensive amount of research backing its use.

It encourages the consumption of the foods listed previously such as fruits, vegetables, whole grains, nuts, seeds, legumes, beans, low-fat dairy, fatty fish and other lean protein. Cooking is done predominantly with olive oil instead of butter, which contains lots of saturated fats.

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

  • High unsaturated-to-saturated fat ratio
  • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
  • Increased consumption of fish
  • Moderate consumption of low-fat dairy (mostly cheese and yogurt)
  • Limited intake of red meat and processed foods

Many credible organisations suggest following a Mediterranean diet. These include:

  • Harvard Medical School
  • Osteoarthritis Foundation Internal
  • Mayo Clinic
  • American Heart Association
  • Arthritis Foundation

The U.S News & World Report have a yearly ranking of the main diets and have ranked the diet (along with the DASH diet) as the best since 2018.

Part of the reason it is highly recommended is not just because of the health benefits, but also how easy to is to follow. Finding an eating style you stick to long-term is important so that you don’t yoyo between diets and fall back into unhealthy eating habits.

It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. This makes it a great choice if you’re looking for a healthy diet that you’ll actually stick to. 

In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:

  • Lower risk of cardiovascular events, coronary heart disease, 
  • Lower risk of coronary heart disease
  • Lower risk of developing type 2 diabetes
  • Lower risk of breast cancer
  • Lower risk of obesity
  • Better cognitive function

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and the relative proportions.

It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

Low Fat Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

 BreakfastLunchDinner
MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Diet Chart For Low Fat

About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume

About

High triglycerides diet is required to lower the levels of excessive triglycerides, a type of fat, in the body. After eating, the body converts the calories that it doesn’t need into triglycerides and stores them as a future energy source. Triglycerides are integral to a body’s proper functioning however, excessive amounts of them can make one more prone to the risk of heart diseases. Following are some pointers from the high triglycerides diet to reduce the amount of triglycerides in the body. Limit your sugar intake – Extra sugar gets converted into triglycerides and gets stored in the fat cells increasing the scope of heart diseases. Therefore minimising sugar consumption by avoiding fruit juices, sugar-sweetened beverages and soda and instead replacing them with water is known to reduce triglyceride levels in the blood. Reduce saturated and trans fats – Saturated and trans fat is the fat commonly found in fast foods, processed foods, packaged foods, and baked foods to increase their shelf life. Avoiding the consumption of aforementioned categories of foods and replacing them with mono and polyunsaturated fats, such as those found in olive oil, avocados and nuts, can significantly lower high triglycerides levels in the body and reduce the chances of heart diseases. High fibre diet – Fibre is found in fruits, vegetables and whole grains. Other healthy sources of fibre include nuts, cereals and pulses. A high fibre diet helps in decreasing the absorption of fat and sugar in the small intestine thereby reducing triglyceride levels.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Veg Pie (2) + Tomato Chutney (1/3 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Arhar Daal (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup) + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Bottle gourd Curry (1/2 cup) + Fried Fish (1pc.)
Monday
Breakfast (8:00-8:30AM)Mix Veg Poha (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Moong Dal/ Chicken Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Beetroot Curry 91/2 cup)
Tuesday
Breakfast (8:00-8:30AM)Vegetable Oats Upma (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Masoor Dal (1 cup) + Raita (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Snake Gourd Curry (1/2 cup) + Fried Fish (1pc)
Wednesday
Breakfast (8:00-8:30AM)Veg Pie (2) + Tomato Chutney (1/3 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Rajma (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup)
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Bhindi Curry (1/2 cup) + Fried Fish (1pc.)
Thursday
Breakfast (8:00-8:30AM)Mix veg Poha 1 (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + White Chana/ Fish Curry (1 cup) + 1/4th Fresh LIme + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Baked Pumpkin (1/2 cup) + Fried Fish (1pc.)
Friday
Breakfast (8:00-8:30AM)Vegetable Oats Upma (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Chana Dal (1 cup) + Fried Fish (1pc) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Potato-Parwal n Drumstick Curry (1/2 cup) + Fried Fish (1pc)
Saturday
Breakfast (8:00-8:30AM)Methi Paratha (2) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Soy Bean Curry (1/2 cup) + 1/4th Fresh Lime + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Chicken Stew (1 cup)

Food Items To Limit

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do’s And Dont’s

Do’s:

  1. Eat Healthy Fat to Lose Weight
  2. Eat 2-3 hours before going to sleep
  3. Make Healthy Swaps
  4. Follow Smart Tips for Dining Out

Don’ts:

  1. Don’t starve yourself
  2. Dont dehydrate yourself
  3. Dont eat if your are not hungry
  4. Dont eat too much saturated fat

Food Items You Can Easily Consume

  1. Non-starchy fruits and vegetables
  2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
  3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Have five or six small meals throughout the day.
  6. Eat a heavy breakfast

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