At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. Show
What Is a Low-Fat Diet?A low-fat diet is an eating plan that substantially limits the amount of dietary fat consumed, regardless of the type of fat. Those who follow the eating plan may be seeking weight loss, weight maintenance, or other outcomes like improved heart health. Foods included in a low-fat diet may be naturally low in fat or fat-free, like fruits and vegetables. The diet may also include processed foods that are manufactured to contain less fat than their traditional counterparts, like low-fat cookies or low-fat ice cream. What Experts Say"Low-fat diets have been effective in promoting weight loss when calories are restricted. However, very low-fat diets can create vitamin and mineral deficiencies. In general, it's best to consume a more balanced diet that includes mono- and polyunsaturated fats for overall health and longevity." Saturated FatSaturated fats are fats that are solid at room temperature. They are not unhealthy in the appropriate amounts, but too much can lead to potential health problems. The 2020–2025 Dietary Guidelines for Americans from the U.S. Department of Agriculture recommends keeping your daily intake of saturated fat to less than 10% of your total calories. For someone eating a 2,000-calorie-per-day diet, an appropriate saturated fat intake would be 22 grams or less, which equals 200 calories. Some experts believe saturated fat leads to high cholesterol levels—especially "bad" LDL cholesterol. This link could mean that saturated fats contribute to heart disease risk. While some studies support the premise that saturated fat raises cholesterol levels, leading to heart disease, others say the opposite. For instance, the saturated fats in dairy may even provide a protective effect. Research on saturated fats shows that reducing your intake may not provide the beneficial heart effects once believed. It seems that saturated fat reduction helps lower large LDL particles, which are not as strongly connected with cardiovascular disease risk. If you have high cholesterol or your doctor has recommended you cut back on saturated fats, it's best to do so. Keep in mind that 22 grams of saturated fats are a substantial amount and eating below that level should be fairly easy if you follow a low-fat diet or a nutritionally balanced diet. Trans FatTrans fats are also solid at room temperature. Trans fats can raise LDL cholesterol (the "bad" kind) and lower HDL cholesterol, increasing the risk of cardiovascular disease and diabetes. The recommended intake of trans fats is very low, to zero. The American Heart Association recommends less than 1 percent of your daily calories come from trans fats. For a person eating 2,000 calories per day, that's 2 grams of trans fats, which is 18 calories. Trans fats are most often artificially produced by adding hydrogen to oils to create more double bonds, making the fats more shelf stable. Some animal foods contain trace amounts of naturally occurring trans fat, which is thought to be less damaging to health. Unsaturated FatUnsaturated fats include mono and polyunsaturated varieties which are found in plant and animal foods like nuts, seeds, fish, avocados, and olive oil. Both types remain liquid at room temperature and are considered "good" fats due to their health-promoting benefits, namely, reducing levels of LDL cholesterol. As well, those who consume more unsaturated fats have decreased risk levels for developing cardiovascular disease. Instead of following a low-fat diet, experts suggest focusing on increasing your amounts of healthy, unsaturated fats and reducing trans fats while limiting saturated ones. The quality of fat you include in your diet is much more significant for your health than the quantity you consume. Why You Need Good Fats and Where to Find Them The 7-Day Diet PlanYou don't need to follow any specific timing or meal schedule on a low-fat diet. If you like to eat three meals each day, you can continue to do so. Snacks are allowed as long as you choose low-fat options that fall within your daily fat intake goals. This is not an all-inclusive meal plan, and if following the diet, you may find many other meals that work well for you.
What You Can EatThere is no single specific way to follow a low-fat diet. Many popular and commercial diet plans are low-fat diets but use different approaches to reduce fat intake. For example, some diets use fat-free meal replacement shakes or low-fat frozen meals. Others encourage cooking and preparing meals without fats like butter or cooking oils. Low-fat diets can be healthy, but some low-fat diets reduce or eliminate foods that provide important nutrients, enjoyment, and satiety. Fruits and VegetablesThese foods are usually low in fat, except for avocado and olives. In order to get a variety of healthy nutrients on a low-fat diet, it is generally recommended that you consume fruits and vegetables in all colors of the rainbow.
Low-Fat DairyMost full-fat dairy products have a lower fat counterpart, and certain low-fat items provide calcium and protein.
Grains, Legumes and PulsesGrains, legumes, and pulses provide carbohydrates for energy and are a good source of protein for those on a low-fat diet. Meat intake may be reduced on this eating plan, so getting protein from other sources is important.
Lean ProteinMany protein sources are low in fat. Choose from these options.
Low-Fat SweetsThere are many low-fat and fat-free sweets available, but it's important to note that they are likely to be high in sugar. This includes frozen treats like sherbet or sorbet and certain types of candy like licorice or hard candy. While these foods are allowed on a low-fat diet, they don't contribute substantial vitamins or minerals and tend to be high in sugar. What You Cannot EatIn general, low-fat diets limit your fat intake to 30% or less of your total daily calorie intake. Some low-fat diets restrict fat severely, lower than 15% of caloric intake. The foods listed below are not strictly banned, but would likely be very limited on a low-fat diet in order to stay within caloric limits. Full-Fat Dairy ProductsThese foods contribute substantial fat grams.
High-Fat SweetsPopular baked treats are usually made with eggs, oil, and butter that are high in fat. These foods are usually eliminated completely or substantially reduced on a low-fat diet.
Nuts and SeedsThe fats in most nuts and seeds provide good fat, but they are generally avoided because they are higher in fat. However, when consuming a low-fat diet, you will still want to add small portions of these foods to your diet so that you are getting all of their essential fatty acids. Keep portion size in mind.
Avocado and OlivesThese fruits are mostly fat, making them off-limits on a low-fat diet. For instance, an avocado provides 21 grams of fat—which for some people on this diet may be a full day's supply of the nutrient. Fatty MeatsMeats that are not very lean are usually eliminated or reduced on a low-fat diet.
OilsPlant-based oils provide healthy fat, and some are even associated with better heart health. However, they are used sparingly or not at all on a low-fat diet. Some people on the diet choose to use a cooking spray instead of oil when cooking foods at home to control portions.
How to Prepare a Low-Fat Diet & TipsTo follow a low-fat diet plan, you choose foods that contain less fat or consume smaller portions of fatty foods. Usually, foods are not explicitly forbidden, but to stay compliant with the plan, you might have to eat a smaller-than-usual portion of foods that are higher in fat. For instance, chocolate lovers can still consume their favorite food, but they only consume an amount that keeps them within their fat intake goals. On a low-fat diet, you choose foods based on fat content. Foods that are low in fat are often foods that are also low in calories, but not always. In many processed foods, fat is replaced by starch, sugar, or other ingredients that still contribute calories. For example, some low-fat salad dressings replace oil with sugar or thickeners that reduce the fat content but increase sugar and sometimes calorie content. Some fat-free coffee creamers contain oil just like their full-fat counterparts, but the fat contained in a single serving is minimal enough that the food is allowed to be labeled as fat-free. Natural low-fat or fat-free foods in their whole form (that is, not heavily processed) are more likely to be more nutrient-dense. For example, many fruits and vegetables are naturally low in calories and fat. If weight loss is your goal, these foods help you feel full without feeling like you’re on a diet. Some popular low-fat diets, however, reduce fat intake more substantially. The Ornish diet, for example, recommends consuming no more than 10% of your calories from fat and suggests that those calories should only come from "fat that occurs naturally in grains, vegetables, fruit, beans, legumes, soy foods—and small amounts of nuts & seeds." Calculate Your Fat IntakeLow-fat diets usually require you to count macronutrients and/or calories. So, if your goal is to stay under 30% of daily calories from fat, you'll need to calculate your total calorie intake and make sure that your fat grams don't contribute more than 30%. Total Grams of Fat Per Day = (Total Calories Per Day x 0.3) / 9 Calories Per Gram of Fat
Read Labels and Count GramsIf you are new to counting calories or tracking macros, you may find that using a smartphone app is helpful. Apps like MyFitnessPal or LoseIt! have databases of thousands of food items. You can either scan a product barcode or manually input a specific portion of food to instantly see how many calories and fat grams the food provides. You can also use a simple food journal to keep track of your fat and nutrition intake. Use the nutrition facts label on the foods you consume (or data from the U.S. Department of Agriculture (USDA) to calculate your fat intake. You'll see that fat is the first listing under calories on the label. In addition to total fat grams, the label is also likely to provide information about saturated fat grams and trans fat grams. Learn About Different Types of FatMost low-fat diets do not make a distinction between different types of fat. If you want to follow a healthy variation of a low-fat diet, you'll want to understand the different types and choose those fatty foods that provide health benefits—specifically monounsaturated and polyunsaturated fats. Since low-fat diets first became popular, scientists and nutrition experts have learned more about fat and its effects on the body. Monounsaturated fats (found in olives, nuts, and avocados) and polyunsaturated fats (found in fatty fish, walnuts, and seeds) are considered "good fats" because they provide important nutrients and can help reduce cholesterol levels in your blood, lowering your risk of heart disease and stroke. On the other hand, saturated fat and trans fats (which are being eliminated from processed foods) are known to have negative effects on heart health. According to the American Heart Association, eating foods that contain saturated fats raises the level of cholesterol in your blood, which can increase your risk of heart disease and stroke. Even though the USDA recommends limiting saturated fat to 10% or less of daily calories, the AHA suggests that you limit your saturated fat intake to 5% to 6% of total calories. Benefits of Eating Beans and Legumes Sample Shopping ListYou'll find many low-fat foods (both processed and naturally low in fat) in most grocery stores. To keep your low-fat eating plan healthy, try to spend most of your time in the outer aisles of the store, like the produce section. In the dairy aisle, look for low-fat alternatives and be prepared to read nutritional labels on packaged foods (like cereals, condiments, and grains) in the inner aisles. Since the low-fat diet is flexible in terms of food choices, this is not a definitive shopping list and if following the diet, you may find other foods that work best for you.
Pros of a Low-Fat DietLimiting your fat intake as a means of calorie control or to improve health does have some benefits.
Cons of a Low-Fat DietNutrition and health experts do have some concerns about low-fat diets. But as with the beneficial aspects of the diet, the nutritional quality of the foods consumed makes a big difference in mitigating potential health risks.
A diet that is high in carbohydrates (which is likely on a low-fat diet) is believed to result in large swings in your body’s insulin levels, which may cause increased hunger and calorie consumption. Is a Low-Fat Diet a Healthy Choice for You?A low-fat diet can be a healthy and sustainable eating plan that is consistent with USDA recommendations. However, there can be quite a bit of variation from one low-fat diet to the next, and some low-fat programs can be extremely restrictive and unsustainable while promoting highly processed foods. The key is to choose high-quality, nutritious foods and to keep your fat intake within guidelines suggested by the USDA. Current dietary guidelines suggest that Americans aged 19 and older consume 20% to 35% of calories from fat. The USDA also suggests that saturated fat intake should be limited to less than 10% of total calories. Whether or not the diet is effective for you will also depend on your goals. If weight loss is your reason for adopting this plan, be mindful of your total caloric intake and the nutrient quality of your food choices. It is possible to eat low-fat foods and still consume too many calories to meet your weight loss goal. Similarly, if optimal heart health is your goal, you will also want to be aware of the balance of nutrition among your food choices. The low-fat diet can be a healthy and sustainable eating plan that is consistent with USDA recommendations. The key is to choose high-quality, nutritious foods and to keep your fat intake within guidelines suggested by the USDA (20% to 35% of calories from fat). A Word From VerywellThere is strong evidence to suggest that reducing saturated fat and eliminating trans fat from your diet is a smart nutritional approach. If weight loss is your goal, then watching your fat intake might help reduce your overall calorie intake to lose weight. However, healthy fats from foods like plant-based oils, avocados, and fatty fish play an important role in good health and in a healthy approach to weight loss. If you're unsure of the best way to include fat in your diet, work with a registered dietitian to get personalized recommendations to help you reach your health and wellness goals. Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals. If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle. Is 30g of fat a day low?The government recommends that: men should not eat more than 30g of saturated fat a day. women should not eat more than 20g of saturated fat a day. children should have less.
What is considered low fat diet?A general rule is that if a provides 100 calories and it has 3 grams or less of fat, then it is a low-fat food. Common examples include vegetables, fruits, whole grain cereals, egg whites, chicken and turkey breast without skin, beans, lentils, peas, seafood, and low-fat dairy, among others.
How many grams of fat should be in your daily diet?So if you're following a 2,000-calorie-a-day diet, your target range for total fat is 44 to 78 grams a day. Of that, saturated fat should make up no more than 22 grams. To monitor the fat in your diet, simply add up the fat grams from the foods you ate during the day.
How many grams is a serving of lowLow-fat: 3 g (grams) or less per serving. Low-saturated fat: 1 g or less per serving, with not more than 15% of the calories coming from saturated fat. Low-sodium: 140 mg (milligrams) or less per serving. Very low sodium: 35 mg or less per serving.
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