Low-fat Diet Plan

With the fast pace of life, fast food is all we can get a hold on. These heavily fried foods have a lot of fats. A diet consisting of intolerable amounts of fats is extremely unhealthy. Also, after certain surgeries and treatments, your diet needs to be low in fat. A low-fat diet is quite helpful in shedding those extra pounds as well. Here are is a diet plan for all those looking to shed some pounds.

Low-fat Diet

Such a diet plan is beneficial to your heart, as it helps in regulation of ideal cholesterol levels. Not all fats are bad. Its particularly trans fats that are hazardous to health. These metabolize to form low density lipids and very low density lipids, which are known as bad fats and lead to fat deposition in blood vessels.

A low-fat diet plan is not something that will completely exclude fats from your diet. A certain amount of fats are necessary as they are a source of energy and vitamins like A, D, E and K require fats for solubility and absorption into the circulatory system. So if you are ready to adopt this diet for a healthy you, then keep reading.

Diet Plan

A low-fat menu must be such that the daily calorie intake must be within the range of 1500 - 1700 calories. The following is a 1700 calories plan that will help you in eating healthily.

The 1700 Calories Diet
This diet must have a well-distributed calorie intake throughout the day.

Breakfast
This meal must contain fruits such as 1 banana, 1 wheat bagel, 2 tablespoons of peanut butter and a cup of fat free milk. The meal has around 500 calories. This leaves you with a balance of 1200 calories for the rest of the day.

Munching
If you are someone who eats between meals there are a few healthy foods that you can munch on. Following is a list of low-fat foods you can have between meals.

• Asparagus
• Broccoli
• Cabbage
• Celery
• Cucumber
• Tomatoes
• Watercress

You can have as much of this as you want as they hardly have calories.

Lunch
Lunch and dinner must consist of high protein and low-fat foods. A flour tortilla with tablespoon of mustard, 2 oz sliced turkey, lettuce and fat shredded sharp cheddar cheese. You could also have some chopped and boiled vegetables with low calorie ranch dressing. A glass of orange juice (fortified with calcium) completes your meal.

Dinner
A flounder or white fish that is rich in omega 3 fatty acids. You can bake these and top them with tomatoes. Two cups of broccoli (steamed) is a good plan for dinner. You could also have brown rice or pasta for dinner.

Tips for Diet

The diet plan must contain fats, such that they form only 30 percent of the total calorie intake. Thus if you have a 2000 calorie intake. The fat can only constitute 600 calories that is around 66.6 gm of fats. The amount of saturated fats must be very low around 6.6 gm. If you do intend to eat outside, make sure your destination is the salad bar. For entrees always choose from baked, roasted and boiled dishes.

The low-fat diet for women is slightly different from men. This usually differs in the amount of daily calories intake. Women have a lower calorie intake than men. If you have suffered from pancreatitis or gallstones, then a diet plan for gallbladder problems are recommended by doctors. Always take a doctors opinion in case of medical conditions. You must have an idea about low-fat cooking if you are going to follow a strict diet regime. The amount of nutrition required for recovery from a disease may differ.

Apart from diet, it is necessary that you also exercise to stay fit and healthy. Following a diet can only be a part required to complete a full cycle to attain complete fitness.