In this article, we will discuss about low fat diet and its benefits. Low fat diet has become increasingly popular among many, primarily for weight loss. But is it worth it? Check it out.
What is a Low Fat Diet?
Low fat diet is the one in which food is given keeping in mind how much calories and fats are actually needed by the body and what are the extras that can be avoided. It is a wise way of saying no to the food that is not filling but makes you put on a lot of fats that cause unnecessary bloating.
How much fat should I take?
Fat is also essential for a healthy body, when taken in recommended quantities. The ideal fat intake should be no more than 20-30% of you normal calorie intake. The calorie intake changes from individual to individual. It is estimated that for a normal, average man and woman, for a required 2000 calorie diet, the portion of fat should be arund 400 to 700 calories.
Low fat Diet Benefits:
• When you eat food low on fat, the body automatically uses up the extra fats that are there in the body to give energy and keep you charged during the day.
• This eventually leads to reduction in excess fats and you tend to lose weight too.
Top 5 Tips to follow during Low Fat Diet
• It is important to note that nothing changes overnight, so start with reducing calorie intake and practicing exercise and yoga to make the body adapt to the new diet easily.
• It is also important to drink a lot of water so that you do not feel dehydrated.
• Since you will consume food high on fibre, the body will need more water than usual.
• Always maintain a food diary to know your calorie intake
• Eat slowly and chew slowly. This can reduce your food intake and cut down calories
How Low Fat Diet Works?
When you eat food low on fat, the body automatically uses up the extra fats that are there in the body to give energy and keep you charged during the day. This eventually leads to reduction in excess fats and you tend to lose weight too.
See More: Low Protein Vegetarian Diet
It is important to note that nothing changes overnight, so start with reducing calorie intake and practicing exercise and yoga to make the body adapt to the new diet easily. It is also important to drink a lot of water so that you do not feel dehydrated. Since you will consume food high on fibre, the body will need more water than usual.
A Sample Low Fat Diet Plan:
Here is a one day Low Fat Diet Plan that you can follow. In addition, you can proceed for weeks without cholesterol by looking for healthy alternatives.
¾ cup Oatmeal, Banana, Orange Juice and/or Coffee
This healthy square meal in the morning is filling and will keep your energy levels high until it is time for lunch. All the foods do not contain any cholesterol and since are high on fibre keep the bowel movements normal and prevent constipation too.
Oatmeal can be cooked in several ways to make healthy foods look interesting and without boring you.
See More: Low Sodium Diet Menu
1/2 tuna sandwich (with salad comprising of tomato, lettuce and light mayonnaise), A Cup of low-sodium soup with vegetables of your choice, an apple, Diet soda (optional)
This lunch sets you back on calories (about 500 calories) and contains a little fat (about 7.5 grams). If you can, then skip on the light mayonnaise, it is a source of 2/3rd of fats in the entire meal.
Soup needs to be chosen wisely, the sodium content should not pass the limit for the day.
Baby carrots or Low-fat microwave popcorn
Snacks are not important during the day, but if you are in the habit, do not start avoiding from day one of diet. Fill the stomach during snacks time with plain popcorn or a bowl of baby carrots. These are healthy and also filling. If corn causes constipation, look for a healthy salad instead of popcorn.
Pineapple salsa and salmon, cherry salad, ½ cup brown rice and a glass of wine
This plan is flexible as per your creativity. Make sure you do not eat very spicy and oily food too.
Make sure you have a healthy calorie free dessert if you like. Go for home made smoothie or yogurt-based desserts.
With any diet plan, initial reduction in weight is more noticeable than the later half. So do not get disappointed after 3-4 weeks if you lose less weight as compared to week one or two. Do not exert yourself with extra weeks of dieting. This might weaken the overall system. Practice dieting, and then give a body rest for a week or two, before continuing with the diet plan. In the weeks of rest also, do not eat junk that adds to calories, or you might come back to square one.
See More: Low Carb Diet For Weight Loss
5 Low Fat Diet Food Recipes
Try these easy-peasy low fat diet food recipes to cook up a homemade meal that is not only healthy, but also tasty. You will not crave for your Sunday cheat meal again!
1. Cauliflower Fried Rice
You Will need:
• 1 tbsp Olive Oil
• Finely diced Red Peppers, Carrots and Beanss-1 Cup
• Finely shredded Cauliflower- 2 cups
• Finely Sliced Garlic- 2 tbsp
• Sea Salt- A Pinch
• Soy Sauce – 1tbsp
• Onions – ½ cup
Take a skillet and heat some olive oil. Add finely sliced garlic and onion and toss them. Add the finely diced vegetables and give it good stir. Now add the finely chopped cauliflower and add Soy sauce and sea salt. Stir until it is cooked well. Garnish it with some green onions and serve hot.
2. Stir Fried Vegetables
You will need:
• Brocolli – 1 Cup
• Baby Corn- 1 cup
• Zucchini – 1 cup
• Bell Peppers- 1 Cup
• Corn- ½ Cup
• Garlic- 2 tbsp
• Olive Oil – 2 tbsp
• Hot Sauce – 2 tbsp
How to Do :
Take a large wok and heat some olive oil. Now saute the vegetable along with the garlic. Add some hot sauce and give it a good stir before serving hot.
3. Veg Clear Soup
You will need:
• Finely diced Assorted vegetables – 1 Cup
• Water – 1 large glass
• Salt- ½ tabsp
• Garlic and Ginger – 1 tbsp each
• Olive Oil – 1 tbsp
How to do:
1. Take a pressure cooker and heat some olive oil. Sautee garlic, ginger and finely diced vegetables.
2. Add water and salt
3. Close the lid and pressure cook for 2 whistles
4. Remove lid and serve hot
4. Raw Papaya Salad
You will need:
• Finely Shredded Raw Papaya – 1 Cup
• Roasted and coarsely crushed peanuts – 1 tbsp
• Lemon Juice- 1 tbsp
• Sugar – ½ tbsp
• Red chillies – 1 tbsp
• Salt- Pinch
How to do:
1. Take a bowl and add some lemon juice and sugar to it
2. Add some red chillies and salt
3. Add the finely shredded papaya and give it a good mix
4. Garnish with roasted peanuts
5. Oatmeal kheer
You will need:
• Oatmeal – 1 cup
• Toned Milk – 1 cup
• Palm sugar- ½ cup
• Water- 1 glass
• Dried fruits – 1 tbsp
• Cardamom powder- 1pinch
How to do:
1. Add oatmeal to boiled milk and give it a good boil
2. Add some water and palm sugar
3. Add cardamom powder and garnish with dry fruits
What Food To Avoid
Self-discipline is the key when it comes to any diet plan. It is important to totally cut down the following food to get the maximum benefits:
• Junk Food
• Sugary and Starchy Foods
• High fat food like oil, butter, cheese
• White Bread, White Rice
• Canned Fruit Juices
• Red Meat
• Baked Goods
Note: Junk and packed food, canned juices, fruits and vegetables do not contain fats directly, but have high sodium content which is also unhealthy for the body.
Side Effects Of Low Fat Diet
Before starting any diet plan, one needs to consult an experienced nutritionist or physician and seek their advice on how to do it. A lot of people have experienced the following side effects:
• Lack of energy, Lethargy
• Drying Of mouth
• Constipation due to low fibre
The most difficult part of any diet plan is to stick to it. You might be tempted to sneak in a few calories, but a determined mind can easily traverse such temptations. Low fat diet comes with its own pros and cons. It is always important to seek a doctor’s advice before trying it. A sudden shift from regular diet to low fat diet can confuse the system and might cause unwanted effects.
Get your body used to the low fat diet slowly and we are sure of its great benefits for you.