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A low fat diet is an eating pattern in which a person consumes food that has 30% or fewer calories from fat. Foods deemed low in fat have less than 3g in a 100-calorie serving.
How Many Grams of Fat are in a Low-Fat Diet?
The appropriate amount of fat to eat will depend on your calorie requirements for weight loss or maintenance. It’ll also be based on your eating style and diet. A standard low-fat diet contains about 30% or less of its calories from fat.
Here are a few examples of suggested daily fat ranges for a low-fat diet, based on different calorie goals:
- 1,500 calories: about 50 grams of fat per day
- 2,000 calories: about 67 grams of fat per day
- 2,500 calories: about 83 grams of fat per day
Is a Low-Fat Diet Healthy?
A low-fat diet can be a healthy and sustainable eating plan 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 high-quality, nutritious foods and to keep your fat intake within guidelines suggested by the USDA.
Current dietary guidelines suggest Americans age 19 and older consume 20% to 35% of calories from fat. The USDA also suggests saturated fat intake should be limited to less than 10% of total calories.
Whether or not the low-fat diet is effective for you will also depend on your goals. If weight loss is your reason, 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 for 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.
Can You Lose Weight on a Low-Fat Diet?
Low-fat diets typically require a reduction in caloric intake, resulting in weight loss. Since fats have nine calories per gram compared to proteins and carbohydrates, cutting fat out of a person’s diet can provide a significant caloric reduction, resulting in weight loss. This reduction in calories can lead to a negative energy balance, which is necessary for weight loss to occur.
It is important, however, to ensure that the reduction in calories is not too severe, as this can lead to nutrient deficiencies and other health problems. A moderate reduction in calories, combined with a balanced diet, is the best approach for sustainable weight loss.
Is it Better to Do a Low Fat or Low Carb Diet?
A low-carb diet plan involves reducing foods high in carbohydrates, including bread, pasta, grains, cookies, and cakes. The goal is to encourage the body to use fat for energy instead of glucose, which can lead to weight loss and better overall health by maintaining blood sugar levels and lowering the risk of heart disease.
A low-fat diet involves reducing foods that are high in fat, such as fatty meats, full-fat dairy products, and fried foods. The aim is to encourage your body to use the fat it has stored instead of dietary fat. This leads to many benefits, including weight loss, lower cholesterol levels, and a reduced risk of heart disease.
The choice between low-carb and low-fat diets is yours to make. Both can lead to positive results, and studies suggest there’s little difference between the two in terms of effectiveness.
Are Bananas Good for a Low-Fat Diet?
Banana is a fruit that is easily available, affordable, and versatile. Bananas are low in fat. A medium-sized banana contains about 105 calories, most of it comes from the carbohydrates in the fruit and the natural sugars. Bananas are a rich source of fiber and a good source of essential vitamins and minerals. Consuming multiple bananas a day can prevent one from eating other foods, hence preventing the consumption of other nutrients and proteins (bananas are low in proteins). Therefore, eating one to two bananas a day is ideal to incorporate as part of a healthy diet.
Can You Eat Eggs on a Low-Fat Diet?
Yes, individuals can eat eggs on a low-fat diet. However, it is best to eat boiled eggs. Also, you need to ensure that you do not incorporate additional fat into your eggs. If you are making scrambled eggs or using them in a dish, you must be careful about the type and amount of oil you use.
Are Potatoes Low in Fat?
Potatoes are a good source of vitamins, minerals, and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories.
Different Types of Fat
Dietary fats are the ones you eat, and there are several types. There are good and bad for you. Here we break down both:
A. UNHEALTHY FATS
1. Saturated Fats are found in animal products, like fatty cuts of meat, processed meats, butter, and cheese, as well as some plant-based foods, such as coconut and cocoa butter. While these fats have a role in bodily functions, excessive consumption—above 7%-10% of daily calories—increases the risk of high cholesterol and heart disease.
2. Trans Fats are found in small amounts naturally in some animal products but are mostly created during the industrial processing of oils. Like saturated fats, trans fats raise bad cholesterol and lower good cholesterol, heightening the risk for cardiovascular disease, stroke, cancer, and type 2 diabetes. It’s recommended to avoid trans fats entirely, though food labels can be misleading by rounding down amounts under 0.5 grams.
B. HEALTHY FATS
1. Monounsaturated fat: These fats can be found in avocados, olives, nuts, and vegetable oils. They help lower bad (LDL) cholesterol levels and help maintain overall health.
2. Polyunsaturated fat: Like monounsaturated fats, this fat can also help lower LDL cholesterol. It is also essential for your body’s functions, including blood clotting. Foods high in polyunsaturated fats are seeds, cooking oils, nuts, and fish, such as salmon and herring.
Popular Low-Fat Diets
Five diets qualified as low-fat diets in the U.S. News Best Diets 2022 rankings, most with significantly less fat than the government’s recommended limit:
1. Intermittent fasting. Fasting periods occur between normal ‘feeding windows’ and you can choose among several fasting schedules. Although the proportion of daily total fat is higher than for other diets in this category, because you’re taking in far less food than you normally would overall, you consume less fat as well as fewer calories.
2. Macrobiotic diet. This strict eating plan emphasizes naturally, locally, and organically grown whole foods. The macrobiotic diet is individualized with different versions, so your actual intake will vary. Using nutrition data provided by "The Macrobiotic Way," total fat accounts for 17% of daily calories as calculated on the macrobiotic menu provided in the Best Diets "Sample Menu" section.
3. Ornish diet. Created by a physician in 1977, this diet may deliver health benefits like reversing heart disease. Fiber and complex carbohydrates – in foods such as whole grains, vegetables, peas, and beans – are emphasized. In the Ornish diet, total fat accounts for only 11% of daily calories.
4. Sirtfood diet. This low-calorie diet, intended for rapid weight loss, emphasizes what the creators have dubbed ‘sirtfoods.’ These natural foods – such as arugula, extra virgin olive oil, and matcha green tea – are high in plant-based proteins called sirtuins, which may affect metabolism. Daily fat content for the first (most restrictive) three days is slightly more than 16% of total calories.
5. TLC diet. Short for Therapeutic Lifestyle Changes, this diet calls for eating lots of veggies, fruits, bread, pasta, cereals, and lean meat. Created by the National Cholesterol Education Program under the National Institutes of Health, its heart-healthy aims include cutting cholesterol. Total fat intake is also low at 22% of daily calories.
Who Might Benefit from a Low-Fat Diet
The goal of low-fat diets is to reduce heart disease-related risks. A low-fat diet has its advantages for various people beyond those at risk for heart disease. It can also be beneficial for reducing the risk of cancer, obesity, and metabolic syndrome.
Cancer
Dietary fat intake can be a contributing factor to cancer development in some people. Research has shown that a higher fat intake has been associated with breast, colon, and lung cancer. More research is needed to determine the links between different types of fat and their roles in cancer risk.
Heart Disease
A low-fat diet can benefit people at risk for heart disease, the leading cause of death in the U.S.13 A diet low in saturated fats can be helpful. Too much saturated fat can increase LDL ("bad") cholesterol levels in the blood, increasing heart disease risk.4 Cutting saturated fats from the foods you eat can lower calories and reduce the amount of saturated fat in your diet.
Metabolic Health Problems
Low-fat diets can also be an option to promote better metabolic health overall. Metabolic syndrome refers to conditions like obesity, diabetes, and stroke, which increase the risk of major cardiovascular events. Research has shown that eating plans incorporating low-fat meals and physical activity can help people improve metabolic health. One such plan is the Dietary Approaches to Stop Hypertension (DASH) diet.
Obesity
Dietary fat intake has been associated with obesity, particularly in connection with low physical activity. Dietary fat is more energy-dense, meaning it has more energy or calories in a certain amount of food. Dietary fat is also related to a higher calorie intake. If a person isn't using more calories than they're consuming, higher calorie intake can eventually lead to obesity. It's important to note that any source of excess calories may result in obesity.
List of Foods to Eat on a Low-Fat Diet
A low-fat diet consists of moderate to high carbohydrates, protein, and low fat. This diet consists of the following:
1. Fruits and Vegetables
- All fresh, frozen, and canned fruit (canned in water or own juice, no sugar added)
- All fresh, frozen, and canned vegetables (no salt or low-sodium)
2. Grains and Pasta
- Whole grain bread, cereals, pasta, and brown rice
- Rice or noodles
- Soft (corn or wheat) tortillas
- Oatmeal
3. Low-fat or fat-free dairy products
- Skim milk (nonfat or 1% milk (or milk alternative)
- Nonfat or low-fat yogurt, cheese and cottage cheese
4. Fish, meat, chicken and other protein
- Lean meats and proteins, including skinless chicken or turkey breast
- Lean cuts of pork (tenderloin, pork loin chops/roasts) and beef (extra lean ground beef, round, - tenderloin, and sirloin cuts)
- Baked or broiled fish
- Egg whites or egg substitutes
- Lentils, beans, and peas
5. Fats and oils, in moderation
- Unsaturated vegetable oils, including canola, olive, soybean and sunflower
- Margarine that doesn’t contain trans fatty acids
- High-fat snack foods and baked goods, such as granola, doughnuts, pies and pastries
2. Full-fat dairy products
- Whole milk, 2% milk
- Yogurt and ice cream made with whole milk
- Half and half, heavy cream and whipping cream
- Most cheeses high in fat
- Full-fat salad dressings, including Caesar, blue cheese, or ranch
3. Fatty meats and meat alternatives
- Processed meats and cold cuts, such as bacon, sausage and lunch meats
- High-fat cuts of meat
- Fried meats
- Organ meats
- Whole eggs and yolks
4. Fats and oils
- Butter, most margarine, and shortening
- Coconut, palm oil, and palm kernel oil
Benefits of a Low-Fat Diet
Limiting your fat intake as a means of calorie control or to improve health does have benefits.
1. No foods off-limits: This isn't a highly restrictive diet since no foods are categorically off-limits. Even foods high in fat can be consumed in smaller amounts if your total daily fat intake falls within your goal range.
2. Can be effective: Compared with other diets, studies indicate a healthy low-fat diet can be effective for weight loss. Diet quality matters significantly and a low-fat diet isn't necessarily more effective than other diets.
3. Promotes nutritious foods: Fruits and vegetables supply vitamins, minerals, and dietary fiber, linked to a decreased risk of cardiovascular disease and obesity. Vitamins and minerals are sources of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents.
4. Aligns with some dietary guidelines on fat: The National Heart Lung and Blood Institute recommends choosing part-skim mozzarella cheese instead of whole milk mozzarella and low-fat (1%), reduced-fat (2%), or fat-free (skim) milk instead of full-fat milk.
5. Inexpensive and accessible: You can go on a low-fat diet without paying for a subscription service or buying special meals. Low-fat foods (naturally low in fat and manufactured low-fat) are readily available in almost every grocery store.
6. May improve heart health: If you reduce your intake of saturated fat on a low-fat diet, you may be able to reduce your risk of cardiovascular disease. The American Heart Association suggests consuming no more than 13 grams of saturated fat per day (equal to about 5% or 6% of total daily calories), as this type of fat is linked to a higher risk for heart disease. By watching your fat intake on a low-fat diet, you may become more mindful about healthier fat choices and consume mono- and polyunsaturated fats instead.
7. Reduced risk of cardiovascular disease: Studies show men who reduce total fat and saturated fat from 36% and 12% of total calories to 27% and 8% of total calories, respectively, saw a substantial decline in total and LDL cholesterol levels.10 Similarly, many studies have linked a reduction in saturated fat intake with a reduced risk for cardiovascular disease.
8. May prevent certain cancers: Studies suggest reducing dietary fat intake may prevent cancers of the breast, colon, rectum, and prostate. But that doesn't necessarily mean reducing your fat intake below recommended levels is advised.
9. May result in weight loss: Low-fat diets have been associated with weight loss for decades. While there are anecdotal reports of weight loss on a low-fat diet, and some studies do support that weight loss can occur on a low-fat diet, there is no strong evidence that a low-fat diet is more effective than others.
Potential Risks of a Low Fat Diet
Nutrition 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.
1. Reduces intake of nutrients: Healthy fats provide key benefits, including dietary fat to absorb vitamins A, D, E, and K. Fat supports healthy cell growth and protects your body's organs. Healthy fats can also keep cholesterol and blood pressure under control. Severely reducing your fat intake to levels below what USDA recommends may limit these benefits and keep your body from the nutrients it needs.
2. Hard to sustain: Fat helps you to feel full. Without the satiating qualities of fat during meals and snacks, you may overeat other foods and increase your caloric intake, sugar intake, or carb intake to levels that are not consistent with your goals.
3. May increase intake of less-healthy foods: When the low-fat diet first became the diet of choice among Americans, several brands developed ultra-processed, low-fat alternatives to traditionally high-fat foods, like cookies, ice cream, and chips. These foods are often high in sugar or starch and may inhibit your health goals rather than help. Many of the foods provide little in the way of good nutrition, and some studies even suggest that overconsuming them may lead to problems with excessive weight gain and diabetes.
4. May result in macronutrient imbalances: Going low-fat can lead to a nutritional imbalance. For instance, if you cut back on fat but maintain your caloric and protein intake, you can consume excessive carbohydrates. The USDA suggests adults consume 45% to 65% of calories from carbs. If you only consume 10% of your calories from fat and less than 25% from protein, your carb intake will be above the recommended guidelines.
5. May increase intake of refined carbohydrates: Carbohydrate quality matters. Some companies make low-fat foods by replacing fat with large amounts of refined carbohydrates. Frequently consuming highly processed, low-fat foods packed with refined carbohydrates may increase the risk of metabolic disorders and hypertriglyceridemia.
6. May not be effective for long-term weight loss: If weight loss is your goal, going low-fat may not be your best option. Several studies have compared low-fat diets to other weight-loss diets (like low-carb diets). In one comprehensive review, researchers found that higher-fat, low-carbohydrate diets led to greater long-term weight loss than low-fat diets.
7. May result in micronutrient imbalances: You may not get the micronutrients you need if you reduce your fat intake significantly. Your body needs dietary fat to absorb vitamins A, D, E, and K. Many fatty foods, like nuts, seeds, avocados, olives, and dairy products, are good sources of nutrients like fiber, protein, and calcium.
Tips on How to Reduce Fat in Recipes
If you’re looking to improve the balance of fat in your diet here are some practical steps to take:
1. Choose healthier mono and polyunsaturated fats instead of saturated to help protect your heart. Enjoy small amounts of butter and coconut oils while focusing on olive or rapeseed oils. Minimize your intake of lard, ghee, and palm oils.
2. Choose lean cuts of meat trim off any excess fat and remove the skin from chicken or turkey.
3. Use a spray oil or measure it out with a teaspoon instead of pouring oil straight from the bottle.
4. Read food labels to help you make choices that are lower in total fat and saturated fat.
5. Use alternative cooking methods such as baking, boiling, grilling, poaching, microwaving, or steaming instead of frying or roasting so you do not need to add extra fat.
6. Cut down on processed foods such as crisps and biscuits, and avoid fried foods such as samosas, bhajis, chips, and doughnuts. Replace these with healthier fruits and vegetables.
7. Make your salad dressings using ingredients such as balsamic vinegar, low-fat yogurt, lemon juice, and herbs.
8. Choose lower-fat dairy products such as semi-skimmed or skimmed milk, low-fat yogurt, and crème fraîche.
9. Try leaving out or using less butter and spreads on bread when making sandwiches. Use nourishing foods like avocado, which is rich in monounsaturated fats.
Tips to Prepare a Low-Fat Diet
Here are a few points you should consider before planning your low-fat diet.
1. Make sure you stay away from packaged food items. There are a lot of food products that use high-fat content in the process of making the product. Try to read the contents carefully if you want to buy something packaged.
2. Avoid fast food consumption even if your aim isn’t weight loss. If you still have urges, you can eat it in a controlled portion once or twice a month.
3. Eat on small plates. It is scientifically proven that we feel fuller when we eat on a small plate as it keeps a check on the amount of food we eat.
4. Try to incorporate more fiber-rich products. Fibre helps in digestion and gives the feeling of a full stomach. It makes you limit the amount of food you eat and provides digestive help.
5. Plan the diet so you can follow it for an extended period. Many times people plan a rigorous low-fat meal. However, it becomes difficult for their body, and eventually, they give up. So instead, plan a meal according to your daily food plan. All you need to do is eliminate the food products containing fat. It will help you follow the diet for the required period and eventually might show you the desired results.
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