Low-Fat Meal Plan: Weekly List, Benefits

Open YouTube, search for food, and you’ll be flooded with fried food. Tempting pictures with popped-up bright colours that push us toward fast-food indulgence. Is it any good? Not a bit. This very fast food that we eat with joy stays loaded with fat and deprived of any nutritional value.

The modern fast-food culture has pushed the risk of obesity by 27% in adults and 47% in teens. ^[1]

The result? A bog of diseases. 

A low-fat diet comes up as one good solution against the rise of unhealthy diet culture. But when it comes to a low-fat diet, half-knowledge can be dangerous. Thus, in this article, we’ll tell everything that must be known about it – types, benefits, risks, and a low-fat meal plan. 

Understanding Dietary Fats

Whenever the word ‘fat’ comes in, our brains glow up with images of oil, butter, or slippery edible. But fats have different forms – the good, the bad, and the ugly.

Fats are usually classified into 3 categories – 

• Unsaturated Fats (Monounsaturated and Polyunsaturated) – The good guys
• Saturated Fat – The bad guy
• Trans Fat – The ugly one

One good way to classify this is that unsaturated fats are usually liquid at room temperature. For example, olive oil, mustard oil, etc.

The key is to eat more unsaturated fats, limit the saturated ones, and say a ‘BIG NO’ to the trans fat.

But why do we need fat at all?

The role of fats in the body

When Buddha said, ‘seek balance’, he even meant the balance of the body as well. We need fat to lead a healthy life. Surely, one big role of fat is to provide energy. It recharges our bodies with twice as much energy found in protein and carbs. 

1 gram of fat contains 9 calories while 1 gram of protein or carb contains only 4.

This is why hikers and trekkers carry good amounts of nuts, seeds, peanut butter, etc. But apart from providing crucial energy, fat also serves some other necessary functions.

• Fats provide a layer of protection to our body and organs against injuries, shocks, etc
• It also insulates us against cold and keeps us warm
• Our bodies produce several hormones such as estrogen, cortisol, etc., using fat
• Some vitamins such as A, D, E, K, etc. get absorbed well with the help of fat ^[2]
• Boosts several brain functions as well ^[3]

But most of us tend to mock something good by consuming it beyond limits. 

So, how much fat (or good fat) should we consume each day? Although there is no upper limit when it comes to unsaturated fat, there are recommendations regarding saturated fat.

AHA recommends no more than 5-6 % of our calories should come from saturated fat. [4]

This means that if you are consuming 2,000 calories a day, you should not get more than 100-120 calories from saturated fats. By calculation, you must limit your saturated fat intake to 11-13 grams per day. Adjust this according to your calorie-consumption goals. About trans-fat? No calories should come from it.

Apart from lowering your saturated fat, opting for a low-fat diet offers numerous other benefits as well. Let’s have a look.

Health Benefits of a Low-Fat Meal Plan 

Let’s start with the basic question – What is a low-fat diet?

A low-fat diet is the one where we get less than 30% of our daily calories from fat. ^[5]

• Weight Management: Fats load up with 2X calories when compared to other macronutrients. Lowering the fat consumption automatically lowers the calorie intake and overall weight.
• Heart Health: Consuming lesser saturated fat and trans fat lowers bad cholesterol (LDL) in our bodies. This prevents our hearts from blockages. ^[6]
• Better Digestive Health: Excess fat often hampers the digestive system because of its heavy nature. A lowered level puts less stress on our guts.
• Balanced Nutrition: Lowering fat intake makes space for us to consume other essential nutrients and not just depend on this. 
• Increased Energy Levels: Eating heavy fats makes us lethargic because of the stress laid upon the digestive system.
• Support for Liver Health: Studies have shown that eating a low-fat diet prevents fatty liver too. ^[7]

Components of a Balanced Low-Fat Meal Plan

When we speak of a low-fat diet, there are some rules to follow. Not every low-fat diet is equally good. Imagine a person consuming only 30 grams of fat per day, but all of this comes from burgers and fries. It’s double trouble.

When practising a low-fat diet, ensure these things are taken care of:

Choose lean protein sources

Protein is as essential as good fats are. But most often it comes along with fat. Take meat for example. So, look for lean protein sources that stay low in calories and saturated fat. This not only will ensure you get a good punch of protein but also a lowered intake of saturated fat. 

A few examples of lean protein sources include: 

• Turkey
• Chicken
• Beans and legumes
• Plain Low-Fat Greek Yogurt
• Salmon
• Tuna
• Tofu
• Nuts and seeds
• Quinoa, etc.

Choose healthy fats

Make sure that each gram of fat that you consume is mostly unsaturated. Although a bit tough, it still is achievable. And as mentioned above, keep the level of saturated fat below 11-13 grams a day if on a 2,000-calorie diet.

Here are some rich sources of unsaturated fat:

• Aashirvaad Svasti Pure Cow Ghee
• Nuts and seeds
• Cold-pressed oils such as olive, peanut, mustard, etc.
• Avocados

Don’t forget whole grains

Fibre is something that we should consume each day. It strengthens the gut, cleans it through, prevents constipation, and whatnot good. And the benefits? Immense. From weight loss to strong digestion, fibre helps a lot. 

Whole grains help us get our daily dose of fibre.

Choose lots of vegetables and fruits

The last thing we must remember is not to forget vitamins and minerals. Vegetables and fruits are great sources of micronutrients that help our bodies perform necessary functions. 

A study that focused on the longest-living people around the world in the five blue zones found that all these people ate lots of vegetables, around 18 different types per day. 

Focus on Hydration

Staying adequately hydrated is essential, regardless of your dietary preferences or restrictions. For those following a low-fat meal plan, it’s important to choose hydrating options that align with the overall nutritional goals and limit or avoid sugary drinks, sodas, and high-calorie beverages, as they may counteract the benefits of a low-fat meal plan

Water: Aim to drink at least 8 glasses of water per day. Adjust based on your individual needs, activity level, and climate.

Herbal Teas: Unsweetened herbal teas, such as ginger, peppermint, chamomile, or hibiscus, provide flavourful options without added calories. They are hydrating and can be enjoyed hot or cold.

Infused Water: Create your own infused water by adding slices of fruits, vegetables, or herbs to your water. Try combinations like cucumber, mint and ginger or citrus fruits for a refreshing twist.

Coconut Water: Low in fat and calories, coconut water is a natural source of electrolytes. It is one of the best options for rehydration, specially after exercise.

Vegetable Juice: Freshly squeezed vegetable juices can be a nutrient-packed and hydrating option. Stick to vegetables to keep the calorie and sugar content lower.

Butter milk: Along with hydration, butter milk or chaach keeps you cool from inside and supports good digestion. 

Low-Fat Meal Plan Weekly List

Ways to Practice Low Fat Diet 

The common misconception that hovers around fat intake is that eating fat makes us fat. This is untrue and no study supports it. However, eating trans-fat and more saturated fat is surely going to pull you into troubles. 

Keto diet is a weight-loss diet where people try consuming more and more healthy fats to lose weight. 

Now, let’s talk about different types of low-fat diets and how to practice them without going too much here and there. 

Two types of low-fat diets exist:

• Low-fat – Here, fat consumption is below 30% of daily calorie
• Ultra-low fat – Here, fat consumption is 10%

However, studies show that an ultra-low fat diet may increase your chances of metabolic syndrome. ^[8]

Meal Prep Tips for a Low-Fat Diet

Practicing a low-fat diet, especially after high-fat indulgence, is not going to be a creamy task. It will require effort, planning, and a few other things. 

Plan properly – Plan your meals for the week before hitting the grocery store. This will help you avoid looking for eating unnecessary foods in lack of essentials. You may even consider leftovers for lunches or easy second dinners. 

Before hitting the grocery, create a shopping list based on your meal plan. Of course, prioritize low-fat protein, whole grains, multigrain and colourful fruits and veggies.

Cook smartly –  Don’t convert low-fat foods into high-fat ones by frying them. The low-fat diet is meant to lower your overall fat intake, including oils used in tadkas. Instead, look to bake, steam, poach, or grill. If you feel your food to be bland, look for herbs and spices to create a delicious twist. 

Portion control – Plan portion control in your diet. This means taking smaller portions of numerous food items. Use smaller plates and bowls to trick your mind into feeling satisfied with smaller portions.

Common Pitfalls and How to Avoid Them 

With so many food items in the market, it could be hard to find what is right and what is wrong. And the worrying thing is that many of these products mislead us. 

For example, a company writing ‘low-fat’ on its product might be loading it with simple carbs, which is equally unhealthy. Always check the nutrition label before buying. 

Many salad dressings, dips, and condiments might fool you into thinking of them as fat-less. But they can be major fat culprits.

Some “fat-free” products compensate with added sugar for flavour.

Don’t fall for catchy marketing terms like “healthy” or “natural” without checking the actual ingredients and nutrient content.

Always keep your diet diverse with lots of vegetables, fruits, and fibre-rich whole grains.

Risk and Precautions

Although a low-fat diet is not a thing of concern, always check with your doctor first to get proper advice. It might not be suitable for everyone. 

Also, an ultra-low-fat diet is not a well-studied one. So, try to avoid it. Or try only after consulting a certified nutritionist. 

Conclusion

Embracing a low-fat meal plan is not just about shedding pounds. It also aims to foster a healthier lifestyle. But the right knowledge is the key here.

All fats are not the same. Try limiting the consumption of saturated fat, deny transfat, and consume unsaturated fat. This has been shown to be helpful not only in weight management but also in heart health, digestion, energy levels, etc. Good fat kills bad fat present in our bodies and thus cleans our blood vessels.

But while practising the low-fat diet, remember to include lean proteins, healthy fats, whole grains for fibre, and vibrant fruits and vegetables as well. It’s a holistic approach to well-being.

Remember, this journey is a mindful one, where informed choices lead to a harmonious balance between nutrition and satisfaction. 

So, embark on this voyage with knowledge as your compass and wellness as your destination.

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