Low fat diet

Physicians have prescribed low fat diets for many years for people who have high cholesterol levels as well as for people who have heart or cardiovascular disease. A low fat diet is designed to cut down on the amount of fats that are ingested in the daily diet so that the body is forced to metabolize the fats that it has stored in and around the organs and tissues of the body as well as in the bloodstream.

Low fat diets have been popular for people who want to lose weight as well. It makes sense that cutting down on foods that are high in fat content would be not only good for your health but would help to lose weight easier and quicker than people who eat foods that are high in fat content. By cutting down the fat content of the daily diet to 20% metabolism will be jump started and weight loss will be much easer to be achieved.

Foods that are high in fats are all red meats, most pork, all organ meats, shellfish, dairy products, and foods high in starch. These types of foods have bases that are made of pastas or flours. These types of foods should be avoided or severely limited on a low fat diet.

Other foods that should be avoided are foods that are either bleached grains or flour based products such as cookies, white breads, biscuits, cookies, cakes, desserts, and other dessert type foods or highly sweet concoctions that do not have any nutritional value. These foods may taste good but have little value for us and do much more harm than they do good. They make our bodies work much harder to digest our food and slow our metabolism to a crawl.

While avoiding foods high in fat, foods that are high in soluble fiber and rich in vitamins and water content should be increased in the dietary intake. These types of raw vegetables should be eaten four to five times daily. Studies have shown that these types of foods help to stave off hunger as they take more time to digest and help to promote healthy digestion as well.

Eating smaller frequent meals through the day will help to keep a dieter on track as well. This helps to keep food in the digestive system, so that there are not cravings or feelings of hunger for foods that are not allowed on the diet. Removing foods that are not allowed on the diet from the pantry or refrigerator will help to keep down the propensity to cheat on your diet as well. Go to the market and fill your pantry with the types of foods that you are allowed to eat on your diet. This will help you to eat properly and give you encouragement in the early days of your diet.

A sample low fat 1500 calorie diet is listed below

Vegetables 4-5 servings per day

Fruits 3-4 servings per day

Dairy 3 servings per day

Whole Grain 3 servings per day

Lean meat, eggs, nuts, or beans 3 servings per day

Fats 2 servings per day

Sweets 2 servings per day

Here is a sample diet for the day

1 scrambled egg (1tsp margarine) Cooked in Pam
1 slice bacon
3 slices tomato


Orange Juice

Morning Snack

Carrots with Low Fat Ranch Dip


Tuna Salad w/ Low Fat Mayo


Cherry Tomatoes5 whole wheat crackers

Water with Lemon Slice

Afternoon Snack


Boneless Skinless Chicken Breast Marinated in Low Fat Italian Dressing Baked

Green Beans

Broccoli/Cauliflower/Carrot Medley

Low Fat Cheese Sauce

Whole Wheat Roll

Night Time Snack