Low fat diet

Staff Picks

Mango, Corn, and Black Bean Salsa

Rating: Unrated


My neighbor introduced me to this cool dish that can stand alone as an easy side dish or tastes great with chicken made up as fajitas. This is a recipe that can be altered to use up other fruits you have on hand. I have used a mix of mangoes and peaches to make this, and it would probably taste great with pineapple or other tart fruits, but if you like mangoes as much as I do, you will want to let that flavor dominate. Optional to chill before serving.



Orange, Honey and Soy Chicken

Rating: Unrated


This is a lovely sweet-and-sticky meal without the guilt the family whole family will enjoy. If you are cooking with rice or another side that takes awhile to cook, prepare that first.


april leigh

Meyer Lemon Avocado Toast

Rating: Unrated


I like to use this recipe when I have a ripe avocado that I don’t want to waste. It is absolutely delicious and a wonderful source of fiber and fatty acids. Feel free to get creative with the ingredients! Substitute cilantro with mint or parsley, or chia seeds with sesame or poppy seeds.



Tomato Cucumber Kachumbar

Rating: Unrated


Kachumbar is an Indian-style salad that is served on top of curry. Fresh herbs and lemon add a tangy crunch that lightens even the most intense gravies.


Gina Milanese

Paleo Chicken Stew

Rating: Unrated


I made this recipe up when I started eating paleo. I have now found it to be a staple in our home!


Tonna Jacobson

Brandied Cherry Clafouti

Rating: Unrated


A warm French custard with brandied cherries. Almost any fruit can be used in this recipe.



Pearl Couscous with Lentils, Carrots, Spinach, and Corn

Rating: Unrated


This is a recipe that is great as a side or even as a meal. It’s so hearty! It’s great served warm or cold. I sometimes substitute chickpeas for the lentils, but be aware that they have a slightly stronger flavor. The white wine is used for flavor but can be left out if desired. Reduced-sodium chicken broth can be used. This recipe keeps well in the fridge and can be served warm or cold.



Turkey Carcass Soup

Rating: Unrated


A great way to not waste a single bite of turkey. This is a delicious soup and one of my favorites. If you want to freeze some, leave out the potatoes.



Chocolate Crinkles II

Rating: Unrated


Chocolate cookies coated in confectioners’ sugar…very good!



Sponsored By Allrecipes Magazine

6. Cruciferous Vegetables

Cruciferous vegetables are a robust source of nutrients, including fiber, folate, other minerals, as well as vitamins C, E and K ().

Some common cruciferous vegetables include:

  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Cabbage
  • Bok choy
  • Turnips

All of these vegetables have virtually no fat, making them an excellent addition to a low-fat diet.

Alongside their nutrients, cruciferous vegetables provide sulfur-containing substances known as glucosinolates, which are responsible for the vegetables’ bitter flavor ().

Glucosinolates have demonstrated anti-cancer effects in test-tube and animal studies ().

Many observational studies in humans also link high consumption of cruciferous vegetables to a reduced risk of several cancers, including bladder, breast, colon, liver, lung and stomach cancer (, , , ).

Keep in mind that cooking methods can affect the number of glucosinolates available in cruciferous vegetables. You may absorb the most glucosinolates if you eat these vegetables raw, steamed or sauteed instead of boiled (, ).

Health benefits of a low-carb diet

Why would you consider eating fewer carbs? There are many potential benefits, proven by science and supported by clinical experience, like these:

Lose weight

Most people start eating fewer carbs to lose weight. Studies have shown that low-carb diets are often more effective than other diets. Low carb makes it easier to lose weight without hunger, and without having to count calories.

According to new science, a low-carb diet can even result in burning more calories than other diets.

  • How to lose weight – the full guide
  • Why low carb can help you lose weight
  • How to lose weight with a low-carb diet
  • Top 10 weight-loss tips for women 40+
  • 600+ success stories
Ready to lose the weight for good?

Our new 10-week program helps you lose weight in a healthy and sustainable way.

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Reverse type 2 diabetes

Low-carb diets can help reduce or even normalize blood sugar, and thus potentially . Since the data to date have focused on very strict low carb diets, we do not know if more liberal low-carb diets will also result in type 2 diabetes reversal. However, as the American Diabetes Association notes, carbohydrate reduction of any level is likely an effective tool for blood sugar control.

  • 200+ diabetes success stories
  • How to reverse type 2 diabetes

Low carb can also be helpful in managing type 1 diabetes.

A grateful gut

Low carb might help settle a grumpy gut, often reducing symptoms of irritable bowel syndrome such a bloating, gas, diarrhea, cramps, and pain. Indigestion, reflux and other digestive issues can sometimes improve, too.

For some, this is the best part of going low carb and happens usually within the first few days, or first week, of starting the diet.Learn more

Reduce sugar cravings

Are you struggling to stay away from sweet foods, even though you try to eat them in “moderation”? Many people do.

A low-carb diet can often reduce and sometimes even eliminate cravings for sweets

Bonus benefits

Weight loss, shrinking fat stores, lower blood sugar, improved mental clarity, and a calmer digestive system are the most frequently cited benefits of low-carb eating.

But some people experience even more improvements, some of which can be life-changing: lower blood pressure and other improvements in risk factors for heart disease,, fewer migraines, possibly improved mental health symptoms, better fertility, and more.

The links below share more inspiring testimonials and scientific research about potential low-carb benefits.

Blood pressure






All low-carb benefits

What do I need to know about the different types of fat in food?

  • Limit unhealthy fats. A diet that is high in cholesterol, saturated fat, and trans fat may cause unhealthy cholesterol levels. Unhealthy cholesterol levels increase your risk of heart disease.
    • Cholesterol: Limit intake of cholesterol to less than 200 mg per day. Cholesterol is found in meat, eggs, and dairy.
    • Saturated fat: Limit saturated fat to less than 7% of your total daily calories. Ask your dietitian how many calories you need each day. Saturated fat is found in butter, cheese, ice cream, whole milk, and palm oil. Saturated fat is also found in meat, such as beef, pork, chicken skin, and processed meats. Processed meats include sausage, hot dogs, and bologna.
    • Trans fat: Avoid trans fat as much as possible. Trans fat is used in fried and baked foods. Foods that say trans fat free on the label may still have up to 0.5 grams of trans fat per serving.
  • Include healthy fats. Replace foods that are high in saturated and trans fat with foods high in healthy fats. This may help to decrease high cholesterol levels.
    • Monounsaturated fats: These are found in avocados, nuts, and vegetable oils, such as olive, canola, and sunflower oil.
    • Polyunsaturated fats: These can be found in vegetable oils, such as soybean or corn oil. Omega-3 fats can help to decrease the risk of heart disease. Omega-3 fats are found in fish, such as salmon, herring, trout, and tuna. Omega-3 fats can also be found in plant foods, such as walnuts, flaxseed, soybeans, and canola oil.


При возникновении одного из нижеперечисленных симптомов необходимо показать пса ветеринару:

  • резкое снижение аппетита, вплоть до отказа от употребления еды в течение 24 часов;
  • рвота;
  • диарея;
  • запор и трудности с опорожнением кишечника;
  • наличие следов крови в кале;
  • вздутие живота;
  • повышенная температура тела.

При воспалении пищеварительной системы собаки становятся пассивными

Важно! При отсутствии своевременного лечения возможно возникновение патологических отклонений в работе желудочно-кишечного тракта. Тяжелое состояние может быть вызвано опасной инфекцией, диагностировать которую может только опытный специалист

Не стоит медлить с обращением в ветеринарную клинику

Тяжелое состояние может быть вызвано опасной инфекцией, диагностировать которую может только опытный специалист. Не стоит медлить с обращением в ветеринарную клинику.

В лечебном заведении собаку обследуют, возьмут анализы, поставят точный диагноз и назначат соответствующее лечение. Иногда достаточно сменить рацион, а в некоторых случаях потребуется серьезная терапия или хирургическое вмешательство.

Основные этапы лечения проблем пищеварения при помощи диеты:

  • воздержание от пищи в течение суток с повышенным употреблением питьевой воды. Голодание разгружает и улучшает работу ЖКТ;
  • исключение из рациона трудно перевариваемых, вредных продуктов. К этой категории относятся: жирное мясо, хрящи, сухожилия, кости, злаки, рыба, яйца;
  • уменьшение порций, разделение суточного объема на несколько приемов пищи. Дробное питание снижает нагрузку на пищеварительную систему и способствует восстановлению ее полноценной работы;
  • подбор специального диетического корма.

Ветеринар выберет вид корма, который легко усваивается ослабленным организмом, его дозировку с учетом породы, возраста и веса собаки. Специалист даст рекомендации по постепенному переходу на данный вид питания, который надо поддерживать на протяжении 2-3 месяцев. Диетические виды корма суперпремиум класса выпускают производители: Роял Канин, Проплан и Фармина.

Показаниями для употребления лечебного корма служат:

  • острая и хроническая диарея;
  • воспаление в желудочно-кишечном тракте;
  • плохое переваривание пищи;
  • восстановление после перенесенных заболеваний или операций;
  • экзокринная недостаточность в поджелудочной железе;
  • патологическая потеря веса.

После улучшения самочувствия ветеринар выдаст рекомендации по дальнейшим действиям и подберет подходящее питание.

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • EatingWell this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
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  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en Español this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
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  • Travel & Leisure this link opens in a new tab

4. Sweet Potatoes

The sweet potato is a hearty, low-fat root vegetable. One medium sweet potato contains only 1.4 grams of fat ().

Besides being low in fat, sweet potatoes provide vitamin A, vitamin C and several B vitamins. They’re also rich in minerals, such as potassium and manganese ().

Their bright orange color is due to high amounts of beta-carotene, a plant pigment known to protect against the cell damage caused by free radicals ().

Beta-carotene appears particularly beneficial for your eyes. Studies suggest that diets high in beta-carotene are associated with a reduced risk of eye conditions like cataracts and age-related macular degeneration (AMD) (, ).

What foods should I limit or avoid?

  • Grains:
    • Snacks that are made with partially hydrogenated oils, such as chips, regular crackers, and butter-flavored popcorn
    • High-fat baked goods, such as biscuits, croissants, doughnuts, pies, cookies, and pastries
  • Dairy:
    • Whole milk, 2% milk, and yogurt and ice cream made with whole milk
    • Half and half creamer, heavy cream, and whipping cream
    • Cheese, cream cheese, and sour cream
  • Meats and proteins:
    • High-fat cuts of meat (T-bone steak, regular hamburger, and ribs)
    • Fried meat, poultry (turkey and chicken), and fish
    • Poultry (chicken and turkey) with skin
    • Cold cuts (salami or bologna), hot dogs, bacon, and sausage
    • Whole eggs and egg yolks
  • Vegetables and fruits with added fat:
    • Fried vegetables or vegetables in butter or high-fat sauces, such as cream or cheese sauces
    • Fried fruit or fruit served with butter or cream
  • Fats:
    • Butter, stick margarine, and shortening
    • Coconut, palm oil, and palm kernel oil

Blood sugar, insulin levels and type II diabetes

People without diabetes saw their blood sugar and insulin levels improve on both the low carb and low fat diets. The difference between the groups was usually small.

Three studies compared how the diets affected people with type 2 diabetes.

Only one study managed to reduce carbohydrates sufficiently.

In this study various improvements occurred, including a drastic fall in HbA1c, a marker for blood sugar levels (). In addition, over 90% of the individuals in the low carb group managed to reduce or eliminate their diabetes medications.

However, the difference was small or nonexistent in the other two studies, because compliance was poor. The participants ended up eating around 30% of their calories as carbs. (, ).

What to eat on a low-carb diet

In this section you can learn exactly what to eat on low carb, whether you prefer visual guides, detailed food lists, delicious recipes or a simple get started guide.

Let’s start with a quick visual guide to low carb. Here are the basic food groups you can eat all you like of, until you’re satisfied:

The numbers above are grams of digestible carbs per 100 grams (3.5 ounces). Fiber is not counted, you can eat all the fiber you want.

All foods above are below 5% carbs. Sticking to these foods will make it relatively easy to stay on a strict low-carb diet, with less than 20 grams of carbs per day.

Try to avoid

Here’s what you should not eat on low carb – foods full of sugar and starch. These foods are much higher in carbs.

The numbers are grams of digestible carbs per 100 grams (3.5 ounces), unless otherwise noted.

What to drink

What drinks are good on a low-carb diet? Water is perfect, and so is coffee or tea. Preferably use no sweeteners. A modest amount of milk or cream is okay in coffee or tea (but beware of !).

The occasional glass of wine is fine too.

For more, check out our complete guides to low-carb drinks and low-carb alcohol.

Meal plan

Share on PinterestThe AHA recommend 3 servings of low fat or fat free dairy products per day.

The American Heart Association (AHA) recommend the following as part of a healthful eating pattern:

  • Dairy products: A person should aim to consume 3 servings of low fat or fat free dairy products per day.
  • Fruit: People should try to eat 4 servings of canned, dried, fresh, or frozen fruits each day.
  • Oils: Aim for up to 3 tablespoons of polyunsaturated or monounsaturated canola, olive, peanut, safflower, or sesame oils every day.
  • Proteins: Try to consume 1–2 servings of eggs, non-fried fish, lean meats, legumes, nuts, seeds, or skinless turkey or chicken per day.
  • Vegetables: Aim to eat 5 servings of canned, dried, fresh, or frozen vegetables each day.
  • Whole grains: A person should aim to consume 3–6 servings of grains — such as bread, brown rice, barley, crackers, or oatmeal — every day.

The following meal plan is low in fat:

  • Breakfast could comprise oatmeal with honey, frozen blueberries, and raisins, plus a cup of orange juice.
  • Lunch could comprise a tuna and cucumber wrap, a boiled egg, and a quarter of a cup of low fat vanilla yogurt.
  • Dinner could comprise spaghetti with homemade tomato sauce, vegetables, and lean meatballs or a vegetarian alternative.
  • Snacks could be carrot sticks with hummus dip or whole grain crackers.

ChooseMyPlate.gov also offers samples of 2-week menus of low fat meals.

When preparing meals, a person should be mindful of the amount of oil they use. Cooking the food in a non-stick pan may help reduce the amount necessary.

Low-Fat vs Low-Carb

Low-carb diets are usually high in both protein and fat.

When food intake is closely monitored and controlled, low-fat diets seem equally as effective for weight loss as low-carb diets.

At least, these were the results of a small study in 19 obese adults who spent two weeks in a metabolic ward, which is a highly controlled lab environment ().

However, the study period was short and the environment didn’t reflect a real-life situation.

Studies in free-living people generally agree that low-fat diets are not as effective as low-carb diets (, , ).

The reason for this inconsistency is unclear, but the most likely explanation is that low-carb diets are usually associated with greater dietary quality.

They tend to focus on whole foods, such as vegetables, eggs, meat and fish. They also encourage skipping most junk foods, which are usually high in refined carbs or added sugar.

Additionally, low-carb diets based on whole foods tend to be higher in both fiber and protein than low-fat diets.

A successful low-carb diet may promote weight loss in the following ways:

  • Lowers calorie intake: A high protein intake decreases calorie intake by suppressing appetite and increasing the number of calories burned ().
  • Increases fullness: A high intake of certain types of fiber may reduce calorie intake by increasing fullness ().
  • Fights cravings: Low-carb diets may suppress carb and sugar cravings ().

Simply put, low-carb diets work because they promote a healthier diet.

In contrast, going on a low-fat diet without emphasizing food quality may lead to an increased intake of junk foods high in added sugar and refined carbs.

В каких случаях назначается

Компания Royal Canin представляет огромное разнообразие специализированных кормов для домашних любимцев. Хозяин сможет найти еду, которая подойдет коту, основываясь на предпочтениях усатого. Пищеварение котов имеет особое строение и чувствительно относится к агрессивной пище. Производители учитывают различные проблемы и создают корма для взрослых котов и котят с болезнями пищеварительного тракта. Питомцы, у которых присутствуют отклонения в работе кишечника, нуждаются в специализированном питании. Именно для них выпускается Royal Canin Gastro Intestinal. Это влажный и сухой лечебные корма, который не только насыщают, но и устраняют кишечные инфекции, нормализуя микрофлору питомца.

Используя готовые корма, необходимо обеспечить доступ кошки к воде

К сведению! Роял Канин Гастро Интестинал для кошек имеет сбалансированный состав и, по мнению ветеринаров, подходит для организации правильного питания. Регулярное использование корма способствует снижению вероятности формирования в мочевыводящих каналах камней.

Для котят

Корм можно давать котятам. Назначается он при таких же отклонениях, так и у взрослых котов. Владельцы малышей, помимо улучшения общего состояния, отмечают изменения во внешнем виде: шерсть становится блестящей, усы растут, а котята без проблем набирают мышечную массу. Не имеет значения, какой породы кошка, потому что он подойдет всем. Найти корм в магазинах можно в отдельных пакетиках по 100 г. Данной дозировки обычно хватает на несколько приемов.

Для взрослых кошек

Применение Gastro Intestinal для кошек возможно при следующих патологиях:

  • длительная диарея;
  • хронические заболевания кишечника;
  • плохая перевариваемость;
  • новообразования в тонком кишечнике;
  • гастрит;
  • колит;
  • патологии печени;
  • анорексия;
  • восстановление после перенесенного заболевания.

Важно! Во время лечения необходимо следить за состоянием животного. Корм следует сменить, если оно не приносит положительного результата или усугубляет патологию

Если наблюдаются нарушения пищеварения, то используют только сухой корм или влажный, не смешивая их.

Royal Canin Gastro Intestinal для кошек помогает контролировать массу тела кастрированным или стерилизованным питомцам, склонным к ожирению.

Мясное ассорти в виде мягких кусочков Royal Canin

7. Mushrooms

Mushrooms are a delicious, fat-free food with many purported health benefits.

Interestingly, they don’t fall into any of the traditional food groups — they’re neither a fruit nor vegetable, grain or animal product.

In fact, mushrooms are fungi used widely as food and medicine for centuries ().

Common edible types of mushroom include:

  • White button
  • Crimini
  • Portabella
  • Shiitake
  • Oyster

Nutrients in mushrooms vary by type — but all contain potassium, fiber and various B vitamins and minerals. Certain types also pack a significant amount of vitamin D ().

What’s more, mushrooms are the highest food source of ergothioneine, an antioxidant reported to have potent anti-inflammatory effects (, ).

Research suggests that mushrooms may strengthen your immune system and safeguard against certain cancers (, ).

Low-carb tips and guides

To make a low-carb diet truly simple and enjoyable requires a few new skills. For example, how do you cook low-carb breakfasts that you love? How do you eat more healthy fats? And what’s important to think about when dining out?

Here are all the guides you need.


Breakfast is a great time to eat low carb. Who doesn’t love bacon and eggs? In the unlikely event that you answered “I”, there are even great options with no eggs at all.

Another strong option is to just have a cup of coffee, as many people get less hungry on a low-carb, high-fat diet and may not need breakfast at all. This can save you plenty of time.

There are many other options – both delicious and fast


So, What’s for lunch and dinner on a low-carb diet? You could have mouth-watering, delicious dishes full of meat, fish, chicken, vegetables and full-fat sauces. The options are nearly limitless as you will see by our variety of recipes and meal plans.

Check out our recipes to learn to cook amazing low­-carb meals

Instead of potatoes, pasta and rice

Who needs starchy sides when you can have cauliflower mash or cauliflower rice instead? Not to mention butter-fried green cabbage, yum!

In short, we can show you plenty of great low-carb alternatives that are You may even end up liking them better than their carb-heavy predecessors.

Eating out

It’s very possible to eat low carb even when leaving your house, for example at restaurants. Just avoid starchy foods and ask for some extra natural fat (e.g. olive oil or butter).

This guide helps you with tips for fast food, other restaurants, buffets and for when you eat at a friend’s house


You probably don’t need to snack as much on a low-carb diet, as you’ll likely feel satisfied longer.

However, if you want something right away you could have cheese, nuts, cold cuts or even an egg. There are lots of amazing options


Do you have a hard time living without bread?

You may not have to. Just be aware that there are good and bad low-carb bread options. Spoiler: you’ll probably want to stay away from “low­-carb” bread from the grocery store! Here’s why, and what to do instead

How to eat more fat

Fat can be both satiating and an amazing flavor enhancer. But how do you get enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry.

Avoid “low-carb” junk food

Many who are eating a low-carb diet can get seduced by creatively marketed “low carb” products — cakes, cookies, candies, chocolate, pastas, breads, ice cream and other substitute foods.

Unfortunately this rarely ends well, especially not for weight loss. These products are usually lacking beneficial nutrients and are often higher in carbs than their labels imply. We recommend avoiding them entirely if possible.

How to make low carb cheap

A low-carb diet doesn’t have to be expensive. In this guide, you’ll learn how to make it cheap.

With a little planning and preparation you could save a ton of money

Low-carb cheating

Is it a good thing to occasionally stray from on a low-carb diet? That depends. And it’s worth thinking about what’s right for you. Learn more

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