- 1 What is Low Fat Diet?
- 2 Types of Food In Low Fat Diet
- 2.1 Green Leafy Vegetables
- 2.2 Legumes
- 2.3 Fruits & Vegetables
- 2.4 Whole Grains
- 2.5 Sweet Potatoes
- 2.6 Olive Oil
- 2.7 Brown Rice
- 2.8 Nuts
- 2.9 Citrus Fruits
- 2.10 Seeds
- 2.11 Fatty Fish
- 2.12 Dairy Products
- 2.13 Mushrooms
- 2.14 Fruit Juices
- 2.15 Green Tea
- 2.16 Coffee
- 2.17 Peanut Butter
- 2.18 Soda
- 2.19 Garlic
- 2.20 Jelly Beans
- 2.21 Cereal Bars
- 2.22 Avocado
- 2.23 Yogurt Parfait
- 2.24 Sorbet
- 3 Benefits of a Low-Fat Diet
- 4 How to Lose Weight on a Low Fat Diet?
- 5 Conclusion
- 6 A Word From MantraCare
What is Low Fat Diet?
A low-fat diet is one of the most popular weight loss plans in the world. It’s also one of the easiest to follow and stick with long-term. This is as safe for those who need to be on a low cholesterol diet
A low-fat diet is a dietary plan that limits the amount of fat in your food. Food typically contains three macronutrients, which are protein, carbohydrates, and fats. A low-fat diet requires you to eat mostly foods with little or no saturated fats. These are such as lean meats like chicken breast and fish instead of beef or pork.
Types of Food In Low Fat Diet
These are some types of food that you can include in your Low-fat diet:
Green Leafy Vegetables
You can include green vegetables in your diet like spinach, lettuce leaves, etc. They are known for their high nutrient content and low fat.
These include beans of all types like black beans, pinto beans, etc. They contain various vitamins which are essential for the body’s function.
Fruits & Vegetables
Fruits like oranges, grapes, or apples can be included in your daily diet. This is because they provide plenty of nutrition with fewer calories you get from them. This makes it an ideal choice to lose weight.
Whole grains have high fiber content. This helps control weight gain by providing a feeling of being full. It is much faster than refined products do. Brown rice, whole-wheat pasta & bread are some to be included in your diet list.
Sweet potatoes are known to have a high content of vitamin C. You can require this for the proper functioning of our immune system.
Olive oil has been found out to be rich in various nutrients. These are omega-sat fats, antioxidants, vitamin E, etc. It also contains plant chemicals called polyphenols. This helps to aid weight loss by boosting metabolism rates. This helps to control obesity. However, you should take care not to overuse this oil. This is because it contains high calories.
Brown rice has a low glycemic index (GI). This helps in controlling weight gain. These contain thiamin, selenium, and magnesium. This helps to fight stress & anxiety. It is while providing energy to the body making them. This is more beneficial than a white variety of this grain.
Almonds provide heart-healthy monounsaturated fats such as oleic acid plus vitamin E. Peanuts contain niacin and folate essential for healthy nerve cells. Walnuts have omega-fatty acids. This lowers cholesterol levels. That is why it helps in reducing the risk of cardiovascular disease. You can include this in your daily diet. You should take care while eating these. This is because of their higher fat content.
You can consume Citrus fruits like oranges, lemons, or grapefruit. This is because they contain vitamin C. This helps to boost the metabolism rate. This also provides energy to the body. It is while controlling obesity. You should always take care to overuse these fruits. These might cause a spike in blood sugar levels. This could lead to diabetes.
Pumpkin seeds are rich in iron, magnesium, and zinc that reduce stress & support a healthy immune system. Chia seeds on the other hand provide calcium, potassium, manganese. These also provide antioxidants that help control weight gain effectively. It is by providing energy to the body-boosting metabolism rate.
Fatty fish like salmon or tuna contain omega-fatty acids. These can lower cholesterol levels. This then helps in reducing the risk of cardiovascular disease. It is while improving brain function. This makes it an effective option for people looking forward to losing weight through a proper diet.
Milk is considered a good source of bone nutrients such as vitamin D along with protein; low-fat yogurt can be included as it has a high content of probiotics beneficial for gut health plus its electrolytes promote muscle contraction & nerve function which helps maintain a healthy metabolism rate.
Mushrooms provide various nutrients such as zinc, iron, and selenium. This can help in weight loss. This is by converting the food you eat into energy. It thus boosts the metabolism rate.
Fruit juices can be consumed but care should be taken to avoid those containing high fructose corn syrup. This is because it contains empty calories with no nutritional value,. This thus makes them an unhealthy option for people looking forward to losing weight through a proper diet.
Green tea provides plenty of antioxidants that boost the immune system while helping control obesity due to its caffeine content; dark chocolate has been found out to contain healthy fats along with antioxidants like polyphenols (a plant chemical) that aid weight loss by controlling insulin levels & increasing serotonin production-boosting your mood & reducing stress.
Coffee is rich in antioxidants like chlorogenic acid & caffeic acid that help control weight loss by stabilizing insulin levels which reduce blood sugar fluctuations-controlling hunger pangs. However, those who are caffeine sensitive should avoid consuming too much of it as it might cause anxiety and insomnia leading to a drop in energy levels thus reducing metabolism rate.
Peanut butter contains healthy fats such as omega-sat fatty acids while providing fiber, folate, niacin, and magnesium which help maintain a healthy metabolism rate making it an effective option for people looking forward to losing weight through a proper diet.
Soda contains high fructose corn syrup that has been linked with obesity along with artificial coloring like caramel color-a carcinogen thus making it an unhealthy option for those looking forward to losing weight through a proper diet.
Garlic helps lower blood sugar levels while providing various nutrients such as manganese, vitamin B-complex & selenium that boost the immune system making it an effective option for people looking forward to losing weight through a proper diet.
Jelly beans contain harmful carcinogens like Red 40 Lake (a petroleum product) along with artificial flavors which are not good for health; they should be consumed in moderation if at all one must eat them.
Cereal bars do provide some nutritional value but their high content of sugar often makes them an unhealthy choice especially when eaten on its own without any accompaniments like fruits or vegetables thus reducing metabolism rate and increasing bloating leading to water retention problems. Therefore cereal bars should be consumed only on occasion.
Avocados are an excellent source of healthy fats containing omega-sat fatty acids & monounsaturated fat which help control hunger pangs along with antioxidants like lutein, beta-carotene, and vitamin E that help maintain a healthy metabolism rate making them one of the best options for people looking forward to losing weight through proper dieting techniques.
Yogurt parfaits provide many nutritional benefits such as probiotics beneficial for gut health plus its electrolytes promote muscle contraction & nerve function thus helping maintain a healthy metabolism rate; they can be included in your daily meal plan provided you consume it around 30 minutes before any sort of physical activity or exercise.
Sorbets contain various nutritive benefits like antioxidants, vitamins & minerals which help improve gut health while providing fiber that aids weight loss by controlling blood sugar levels thus reducing insulin fluctuations; they can be included in your daily meal plan provided you consume it around 30 minutes before any sort of physical activity or exercise.
Benefits of a Low-Fat Diet
These are some benefits of a low-fat diet.
It helps to control cholesterol in your body which in turn helps to lose weight.
A low-fat diet helps you maintain the right weight and prevent obesity condition.
Prevents Type-II Diabetes
The low carbohydrate content of a low-fat diet. This helps in the prevention of type II diabetes. It is by controlling insulin resistance leads to decreased risk factors for developing diabetes. These are such as high blood pressure or abnormal lipid profile or even elevated fasting plasma glucose concentration (FPG).
Prevents Insulin Intake
A low-fat diet helps to prevent the intake of insulin. Due to this, body cells become more sensitive to insulin and a person can lose weight faster.
It helps in preventing cancer as it reduces the risk of colon, prostate, and breast cancers by controlling obesity levels.
Maintains Healthy Bones
Doctors recommend a low-fat diet for maintaining healthy bones. This is because such diets decrease calcium excretion from bones. This plays an important role in decreasing osteoporosis formation, especially among postmenopausal women.
Promotes Heart Health
Low-fat diets promote good heart health. This is because they reduce total blood cholesterol, LDL or “bad” cholesterol, and triglycerides. These can contribute toward plaque buildup inside arteries. This can lead to stroke or coronary artery disease. CAD also increases HDL or “good” cholesterol. This helps to remove plaque from the arteries.
Promotes Healthy Skin
It promotes healthy skin. This is because it reduces oxidative stress and inflammation. This can lead to acne or other inflammatory conditions of the skin. These are such as eczema, psoriasis, etc.
A low-fat diet prevents constipation by controlling weight gain. This is due to which bowel movement becomes regular leading you toward a healthier lifestyle. This is with lesser chances of diseases arising out of poor health conditions.
It helps to prevent gallstone formation in obese individuals. This is because it prevents weight gain. This weight gain is a known risk factor for developing gallstones.
How to Lose Weight on a Low Fat Diet?
In order to lose weight on a low-fat diet you have to:
- Keep yourself hydrated by drinking at least eight glasses of water per day.
- Exercise at least four times in one week. For instance, go walking every morning. This can be done before going to work. You can also take up Yoga classes twice a week after work hours. It would also be better if the exercises involve all your body parts. This is because it doesn’t leave any muscle group out from toning down. The easy way is just simply dancing.
- Avoid eating fatty foods that are high in calories. You can replace it with a fruit dessert instead of cream cake to keep your weight under check.
- Keep track of what you eat by writing down everything you consume in a food diary. It can also be done by using an app. The app can track the number of servings you have eaten. It can also track how much fat, fiber, and sugar are there within each serving. This is to provide full information for an effective dieting plan.
To conclude, low-fat diets may be more difficult than other types. This is because they do not offer enough variety from which one can choose. If you conduct it properly then there would definitely be significant results. You can see these results after some time being on such a diet regime. It really just boils down to how much effort and discipline one can put into the diet plan.
A Word From MantraCare
If you are looking for more information on this topic or on Diabetes treatment, Online Therapy, Hypertension, PCOS treatment, Weight Loss, and Physiotherapy, please visit mantracare.org or feel free to reach out to us at +91-9711118331 or email at [email protected]. You can also download our free Android App or IOS app.
Here at Mantra Care, we have an incredibly skilled team of health care professionals and coaches. They will be happy to answer any questions. They will also provide further information. This is so you know what’s best for your unique needs.