Low Fat Food List To Add In Your Diet

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a plate of sweet potatoes and greens

Are you looking for low-fat foods? If so, you have many options included in a low fat diet food list. If you’re on Keto, Atkins, or South Beach it’s critical to watch your carbohydrates. This can help you to stay in a state of ketosis and lose weight. In fact, that’s the main goal of these diets.

Since they’re lower in carbs, they’re also higher in protein and fats. Meanwhile, some people are going on low-fat diets. The amount of fat you can consume varies. However, many diets require you to make fat less than 10% of your total calories.

The concept of a low-fat diet might seem odd since many of today’s diets are actually high-fat. That includes Keto and Atkins that focus on eating a high amount of healthy fats. It’s claimed that eating more of this macronutrient can help with weight loss.

There are various reasons including the ability to keep you full since fat has about 2x more calories than carbs and protein. On the other hand, this also explains why low-fat diets actually exist. It could also be said that since fats are calorie-dense it’s tougher to lose weight when you’re consuming a lot more calories.

What Is a Low-Fat Diet?

If you’re trying to lose weight one of the best approaches to take is to reduce your fat intake. There are various reasons but one of the main ones is fat actually has about 2x more calories than carbs and protein.

There are a few major camps regarding this issue. For example, today many low-carb diets are trending. These reduce carb intake so the body goes into a state of ketosis. It results in the body getting energy from stored fat instead of carbs from meals. So, in a way, this hacks the body’s way of fueling up.

There’s been a trend recently to focus on carbs instead of calories and fat. One possible problem with this approach is you might be consuming too many calories. That’s especially likely on a high-fat diet. Yes, certain fats are healthier than others.

On the other hand, due to fats being calorie-dense you could still end up gaining weight from fat calories. This is especially the case if you’re not doing workouts for example. This is why a low-fat diet is an option to consider.

One issue to consider is when you have extra calories that you haven’t burned during the day they get stored as body fat. There’s no question that the human body requires healthy fat to function properly. However, there’s a debate about whether it should make up three-quarters of your diet like on the ketogenic diet.

The math is very basic in terms of weight gain. You’ll have to simply burn off a greater number of calories than you consume. There are different ways to do that. One of the best ones is to consume fewer calories and less fat. In fact, eating less fat will also reduce calories quite fast.

Health experts usually suggest that 20% to 35% of your daily calories be fat. However, others say that 10% or less is needed for weight loss.

Low Fat Diet Food List: Plant-Based

1. Beans/Peas

Some of today’s trending diets actually swap out beans and peas for different reasons. The only thing is you might want to soak or sprout certain ones like kidney beans to reduce a protein known as “lectins.”

Here are some options:

  • Peas
  • Soybeans
  • Navy beans
  • Pinto beans
  • Green beans
  • Kidney beans
  • Chickpeas

You also get many other nutrients from beans like protein, fiber, and iron.

2. Fruits

This is a classic low-fat food. Just about all fruits are low-fat yet sky-high in minerals, vitamins, and fiber. In recent years avocados, coconuts, and olives have been trending as high-fat fruits. However, these are the ones you’ll want to avoid on a low-fat diet. Here are some better options:

  • Oranges
  • Kiwi
  • Grapefruit
  • Bananas
  • Melons
  • Berries
  • Apples

In fact, fruits tend to be high-carb instead of high-fat. That’s due to the high amounts of natural sugars they have. For example, mangoes are considered a superfood but also have 50g of carbs. They’re a good option though if you’re on a low-fat diet.

3. Sweet Potatoes

This root vegetable is high-carb so it’s not allowed on low-carb diets. However, it’s also a low-fat food so it gets a thumbs-up for low-fat diets. You can also go with other root crops like white potatoes, yams, beets, and turnips.

4. Green leafy vegetables

  • Spinach
  • Kale
  • Swiss chard
  • Romaine Lettuce
  • Collards
  • Mustard greens

These foods can actually provide several health benefits. They’re low in calories so you can eat more of them without gaining weight. Fun Fact: one serving of cooked spinach has 0.3g of fat. Leafy greens also have nearly so fat and provide lots of vitamins/minerals/antioxidants.

5. Cruciferous Vegetables

These veggies include options like:

  • Cauliflower
  • Chinese cabbage
  • Turnips
  • Brussels sprouts
  • cabbage
  • Broccoli

These are also mostly low in calories and carbohydrates, which are other ways you can lose weight by consuming these foods. Some of them are classified as superfoods.

Low Fat Diet Food List: Animal-based

1. Chicken Breast

This is a well-known food that’s low in fat. It provides quality protein by eating a single serving. In fact, the chicken breast is the poultry’s leanest section. One serving that’s skinless/roasted provides 26g of protein and just 3gh of fat.

2. White/Lean Fish

Make sure to pick options like perch, cod, pollack, and paddock. These are better options than “fatty fish.” These fishes can actually provide lots of healthy omega-3 fatty acids. However, if you’re on a low-fat diet you’ll want to avoid them.

Another plus of lean fish is you’ll also be getting more protein. For example, a serving of some white fish has up to 20g of protein. That’s quite high considering the fish is just 85g. Besides that, you’re also getting several vitamins/minerals like phosphorous, niacin, and Vitamin B12.

There’s more! White fish is also outstanding for strong seasoning. So, if you like bold flavors you can enjoy some white fish that’s broiled or baked, for example.

3. Egg Whites

Nearly all the fat in a chicken egg is in the yolk. An egg white just has 0.2g of fat, so if you’re on a low-fat diet, this is the best option. In fact, it’s low enough you could enjoy a few egg whites in a tasty omelet with some fresh veggies and a glass of juice.

4. Low-fat dairy

There’s some debate because of full-fat dairy boosts metabolism. This is actually a plus if you want to burn calories faster and lose weight.

However, if you go with low-fat varieties make sure to check the ingredients label. Watch out for additives like salt to replace fat. The problem is you could be consuming less healthy dairy if low-fat versions include unhealthy additives that could cause other health issues unlike those on the low fat diet food list.

list of low fat foods for dieting

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