Low-fat diets can aid weight loss, but it's not just about cutting fat. Your body stores excess calories as fat, regardless of source. Focus on lean proteins, whole grains, fruits, and vegetables. Limit sugary and unhealthy fats like sweets and fried foods. Combine a low-fat diet with exercise for successful weight loss.
Fat intake is often misunderstood. Experts recommend 20-35% of daily calories from fat (44-77 grams for a 2000 calorie diet). Read food labels to track fat content. Choose lean proteins like fish, poultry, and beans. Include omega-3 rich foods like salmon and flaxseed.
Low-fat cooking is easy and healthy. Trim visible fat and skin from poultry. Refrigerate soups, gravies, and stews to remove solidified fat. Bake, broil, or grill meats instead of frying. Season vegetables with lemon juice, herbs, and spices. Use yogurt and chives instead of sour cream on baked potatoes.
Choose simply prepared dishes like broiled fish or chicken over fried options. Ask your server to prepare meals without extra butter, margarine, gravy, or sauce. Opt for low-fat dressing on the side for salads. For dessert, choose fruit, angel food cake, or nonfat frozen yogurt.
Low-fat diets limit saturated and trans fats to improve heart health. Studies show they can help with weight loss, high cholesterol, type 2 diabetes, and some cancers. Choose unsaturated fats from nuts, seeds, avocados, and olive oil. Prioritize whole grains, fruits, vegetables, and lean proteins.