Low-Fat Diet: That’s What It’s All About and What The Diet Looks Like

The principle behind the low-fat diet

In addition to low-carb, low-fat is also a trend among diets. The aim here is to eat as little fat as possible in order to lose weight in the long term.

• With a low-fat diet, you can eat a maximum of 30 to 60 grams of fat per day.
• However, it also depends on the daily amount of calories. Because there are 9 calories in a gram of fat and only 4 calories in a gram of carbohydrate or protein, you can eat more carbs and protein by cutting out fatty foods.
• There are different strict versions of the diet: With Low-Fat 10, you only eat foods that contain a maximum of 10 percent fat. With Low-Fat 30 it can be up to 30 percent fat.
• The long-term goals of the low-fat diet are to lose and maintain weight, improve blood lipid levels, and lower cholesterol levels.
• The advantage of low-fat: Since you don’t have to do without carbohydrates, there are fewer cravings. You consume less protein in the form of meat and dairy products and therefore less animal fat than on a low-carb diet. This reduces your risk of heart disease.

Nutrition on the low-fat diet

In contrast to low-carb, carbohydrates are on your menu with low-fat. If you don’t want to do without potatoes, pasta, and the like, you could find a suitable approach with a low-fat diet.

• If you want to eat low-fat, you should mainly include pasta, bread, potatoes, rice, lots of fruit and vegetables, but also legumes, lean meat, and low-fat dairy products in your diet.
• Healthy fats such as rapeseed and olive oil or sea fish, avocado, or chia seeds are allowed in small amounts.
• Do not trust blind light products from the supermarket. Even if they have reduced fat content, for example, they may contain additional sugar, which makes the food unhealthy again.
• On a low-fat diet, for example, you can eat muesli with coconut and mango, porridge, natural yogurt with berries, or beetroot bread in the morning.
• Plaice fillets, carrot pasta, couscous salad with chicken, boiled potatoes with quark, sliced ​​turkey with apricots, a quinoa chicken salad, or carrot and parsnip soup are suitable for lunch.
• Her low-fat dinner consists of noodle and vegetable casserole, lentil Bolognese, cod soup, vegetarian cabbage rolls, fig salad, or crispbread with cottage cheese.
• Up to two snacks, a day is also allowed: blueberry muffins, cinnamon rolls, paprika bread, vegetable chips, plums with cinnamon, or fruit bars are suitable for the small hunger in between.