Menu for Low Fat Diet

Why Fat Isn't All Bad

Let's start by talking about fat as it fits into the big picture, nutritionally speaking. Fat is quite calorie dense with 9 calories per gram vs. 4 calories per gram for protein and carbohydrates. That means a plate full of protein and carbs but no fat is more than twice as full as the same amount of calories provided from fat. While no sane person would chow down on a bar of butter for dinner, the impact on fullness should be obvious: A 600-calorie meal with less fat equals more a more fulfilling eating experience, and because you're satisfied you'll be less tempted to snack later. A fat-rich 600-calorie meal is quite tiny and leaves your stomach growling for more before long.

Since hunger pangs and the accompanying temptation to snack is the nemesis of a great many weight loss efforts, this effect cannot be understated. Or to put it simply: A 1,600-calories-a-day diet can be tough but manageable or a complete starvation hell, depending on how you structure your eating. Thus, it is in your best interest to plan your diet with an eye towards minimizing fat content.

Having said that, it is also important to note that fat is an absolute requirement for your health. We need dietary fat to absorb vital vitamins and many important bodily functions. If mere survival isn't enough to convince you, also consider that cutting ALL fat out of your diet is like pushing the big, red STOP button for your body's fat burn process.

For best results, aim for a daily total of about 20 percent of your calories coming from good fats (more about this later), with protein and carbs each making up the 40-ish percent each. This will provide you with enough fat to stay healthy, while keeping you reasonably filled. Note that it's calories, not grams, however. Some people misinterpret and end up with say 20 grams of fat = 20 x 9 = 190 calories while 80 grams of protein = 80 x 4 = 320 calories, which would be way too much fat.

Menu For Low Fat Diets

So, let's talk about an actual menu for low fat diet. First off, the 20/40/40 splits between fat, protein and carbs mentioned above is a ballpark goal; you don't eat exactly the same things every day, so the ratios will vary a bit. But if you end up with 20/40/40 as the weekly average, you're in good shape. Now, here's a sample menu:

In this case, fat came in at 28 gram x 9 calories = 252 calories from fat out of a total 1690 calories for the day, putting us at just about 15 percent. Tomorrow the dinner could be salmon or some other fatty fish, bumping the total fat of the day up to 25 percent. That's ok -- again, it's the weekly average that matters. The same applies to the protein and carbs. Today, carbs were heavier, mainly thanks to dinner being a pasta dish. Next day's salmon dish is likely to be higher in protein as well as fat, which may skew the numbers in its advantage.

Speaking of fish fats, you'll notice the inclusion of fish oil capsules with breakfast. Why bother eating EXTRA fat if you're working so hard to avoid fat the rest of the day, even paying good money for the privilege? The answer is simple: Fish is full of good fatty acids. Just like some fats are distinctly bad for you (hydrogenated fat), others are actually quite beneficial. Now, if you cut down hard on fat across the board, you have all the more reason to make sure that what little fat you DO take in is of the healthier variety. Good luck!