The listings featured on this site are from companies from which this site receives compensation. This influences where, how and in what order such listings appear on this site.
Advertising Disclosure is a free online resource that strives to offer helpful content and comparison features to our visitors. We accept advertising compensation from companies that appear on the site, which impacts the location and order in which brands (and/or their products) are presented, and also impacts the score that is assigned to it. Company listings on this page DO NOT imply endorsement. We do not feature all providers on the market. Except as expressly set forth in our Terms of Use, all representations and warranties regarding the information presented on this page are disclaimed. The information, including pricing, which appears on this site is subject to change at any time.
Step-by-Step Guide to the Low-Fat Diet
Step-by-Step Guide to the Low-Fat Diet
July 02, 2019 / Nadav Shemer
Step-by-Step Guide to the Low-Fat Diet
July 02, 2019 / Nadav Shemer

We’ve all been told fast food is bad for us, but what does this actually mean? Fast good is generally high in saturated fat, trans fat, cholesterol, and calories. When people talk about eating less fast food, what they’re really saying is to eat less fat.

What is the Low-Fat Diet?

A low-fat diet is a diet that restricts consumption of high-fat foods from certain animal, plant, and manufactured sources. Examples of foods that should be avoided include butter, cream, fatty cuts of meat, deep-fried foods, and some cooking oils.

According to The Centers for Disease Control and Prevention, 34% of daily calories in the average American diet are made up of fat, with 50% made up of carbohydrates and 16% of protein.

While there is no standard definition of a low-fat diet, health authorities recommend reducing fat intake to less than 30% of daily calories. Very low-fat diets generally contain about 10-15% fat content.

Fat contains around nine calories per gram, whereas carbohydrates and protein provide four calories per gram. Therefore, a low-fat diet enables a person to eat more food without consuming more calories.

What to Eat on a Low-Fat Diet

A low-fat diet is more about avoiding certain foods than eating certain foods. With that said, the following foods are low in fat and rich in essential vitamins and minerals:

  • Fruits of almost every variety
  • Leafy green vegetables, e.g. spinach, kale, collard greens
  • Legumes, e.g. beans, peas, lentils
  • Ancient grains, e.g. quinoa, bulgur, spelt
  • Chicken breast
  • White fish, e.g. cod, perch, haddock
  • Low-fat dairy
  • Egg whites

What Not to Eat on a Low-Fat Diet

The main thing to avoid on a low-fat diet is saturated fat, also known as “bad fats” because of their correlation with high cholesterol and heart disease. The following foods contain high amounts of saturated fats and should be avoided:

  • Dairy, e.g. butter, cream, cheese, regular milk
  • Meat, e.g. fatty cuts of beef, pork, lamb, skin on chicken, and processed meats like sausages
  • Certain animal-derived and plant-derived cooking oils, e.g. lard, palm oil
  • Processed foods, e.g. snack foods, biscuits, cakes, and pastries
  • Anything deep-fried

Pros of the Low-Fat Diet

Studies have shown that low-fat diets are as effective as low-carb diets at maintaining weight loss. Because fat is high in calories, reducing fat intake can lead to eating less calories which in turn can lead to reduced weight.

The other major benefit to a low-fat diet is that can help in promoting good cardiovascular health and preventing heart disease. It has long been known that high saturated fat intake correlates with higher cholesterol and a higher risk of heart disease. Therefore, consuming less saturated fat can help reduce cholesterol and prevent heart disease.

Cons of the Low-Fat Diet

The biggest criticism of low-fat diets is that reduced fat intake doesn’t on its own reduce weight. As mentioned, low-fat diets generally involve less cholesterol and fewer calories, which can help achieve weight loss. However, if you’re not careful, you may find yourself eating a low-fat diet that is high in cholesterol or calories. The reason for is that less fat can mean less tasty. To compensate for the lack of taste, food manufacturers often add ingredients like sugar, flour, and thickeners into their products. This can add calories, which can promote weight gain. Therefore, it’s important to read the packet before purchasing a food product.

Easy Low-Fat Meal Ideas

A low-fat diet might sound like a lot to handle, but the truth is it’s actually quite easy to follow a low-fat meal plan. Like any other diet, all that’s needed in order to successfully follow a low-fat diet is knowledge about what to avoid.

Here’s how the average day might look with a low-fat diet:

  • Breakfast – Oatmeal or low-fat yogurt with fresh fruits
  • Morning snack – Sliced bell peppers and carrots with a side of hummus
  • Lunch – Chicken breast with a side of steamed broccoli and mashed potatoes drizzled with olive oil, lemon, and black pepper.
  • With Lunch – Fruit smoothie with low-fat milk
  • Afternoon snack – Mixed nuts and raisins
  • Dinner – Smoked haddock with an egg-white and spinach salad
  • Dessert – Home-made pecan pie with reduced sugar and low-fat vanilla ice cream

Our Top 3 Meal Delivery Services

View Plan
  • Customize with your choice of protein
  • Optional ‘easy prep’ kits with pan included
  • Pescatarian, vegetarian, and vegan options
  • No free shipping options
  • Facilities, packages aren’t certified allergen-free
If you’re looking to make fun and tasty meals in the comfort of your own kitchen in a half hour or so, you should definitely take a look at Home Chef. The company provides you with a wide range of customizable meals to choose from each week, and managing your account and designing your own custom meal plan couldn’t be easier.
View Plan
  • 23 new meals each week with plenty of variety
  • Generous discounts for healthcare workers
  • User-friendly mobile app
  • High shipping costs if you order 3 boxes or less per week
  • Limited options for vegetarians
HelloFresh is a great option for people who want to add a little variety to their home cooking but aren’t looking to break the bank doing it. With a large selection of delicious, easy-to-make meals to choose from.
View Plan
  • Quickest meals on market – heat and eat in 3 mins
  • 4 flexible meal plans (4, 6, 10, or 12 meals per week)
  • Entire menu is gluten free
  • No free shipping option
  • Slightly more expensive than other meal plans
If you’re not into cooking, grocery shopping or meal planning, this meal delivery service is for you—especially if you follow any specific lifestyle like keto or paleo diet. There's a wide range of nutritious meals available that fit into most lifestyles, even if you're on a weight-loss diet. If you're a busy person but still want to promote a healthy lifestyle, Factor will suit you perfectly.

By Nadav Shemer
Nadav Shemer specializes in business, tech, and energy, with a background in financial journalism, hi-tech and startups. Nadav writes for He enjoys writing about the latest innovations in financial services and products.
Top Meal Delivery Sites
Fresh and Easy
Read More
Visit Site >