Identifying healthy foods is an essential factor of nutrition.  And we hereby would like to discuss healthy foods that come with low-fat contents. As fat contents are one of the main reasons of overweight issues, opting for low-fat foods add to the steps towards improving overall health and fitness and primarily help with your weight control and weight loss goals.

Food Sources With Unhealthy and Excess Fat:

While there are fats which are healthy and essential as a part of required minimum nutrition, there are fats which are unhealthy. Saturated fats and Trans fats are unhealthy which have more calories that lead to weight gain. Before we move on to the good low-fat foods, let’s look at the most common unhealthy fat foods.

1. Meat products such as chicken, beef etc.
2. Dairy products with high fat like whole milk, cheese, ice creams etc.
3. Bakery foods such as puffs, cookies, pizza, buns, pastries etc.
4. Junk food and processed food such fried rice, fried manchurians and potato chips, corn flakes etc. Research on street food with sampled oils revealed the fact that the tasty street food contains high levels of saturated fat and trans fat.
5. Egg yolks
6. Palm Oil
7. Colas and Sodas
8. Margarine

Unhealthy and excess fat foods have good taste but have numerous disadvantages. They cause fast weight gain and various health risks.

Types of Fats:

1. Saturated Fat
2. Trans Fat
3. Monounsaturated Fat
4. Polyunsaturated Fat

Healthy Low Fat Foods:

It’s important to note that not all low-fat foods are good for health. Mono-unsaturated fats and Poly-unsaturated fats are healthy low-fat foods. These foods are usually low in calories and hence help reduce weight. Few good sources of healthy Low Fat are:
1. Pumpkin seeds, virgin olive oil, flax seeds, walnuts, almonds etc. These contain omega-3 fatty acid which is a popular unsaturated fat source.
2. Most of the green leafy vegetables including onion, beets, carrots, tomatoes, broccoli,  sweet potatoes, lettuce, spinach, cucumber, cauliflower etc. contain negligible or no saturated fat or trans fat.
3. Fruits such as watermelon, mangoes, blueberries, oranges, grapefruits, papaya, peach are healthy and fat-free.
4. Few good cereals and grains that come with low fat are shredded wheat, lentils, beans, peas, whole grain, millets etc.
5. Low-fat dairy products such as low fat or skimmed milk, cottage, cheese, yoghurt.

Low Fat Foods Control The Major Types of Fat Accumulation:

Fat concentration is more around stomach, thighs, hips, face. The low-fat foods help reduce and control fat accumulation in the following types:
1. Belly Fat
2. Thigh Fat
3. Hip Fat
4. Face Fat

Tips To Reduce Fat And Overall Weight

1. First and Foremost, Identify foods with high fat and low fat.
2. Consult a certified dietician or nutritionist to help you out with tip1.
3. Balanced Diet: maintain a well planned balanced diet with effective low-fat foods.
4. Maintain diet charts to make your diet more effective.
5. Avoid junk foods that contain more fat.
6. Avoid eatables with oil, ghee and other foods with excess fat.
7. Supplement your diet with exercise and minimum physical activities.
8. Prefer home food and avoid outside food.

Apart from causing overweight, foods with high fat also give rise to various health disorders such as thyroid, obesity, type 2 diabetes, diabetes mellitus, cancer, dermatological disorders, cardiovascular issues, high blood cholesterol levels etc. Hence low-fat foods are of high importance and should be a part of our planned diet and lifestyle with well-controlled food habits. Hence don’t just think about taste instead, think about health aspects. Consult one of our expert nutritionists to help you more on this. The first consultation is absolutely FREE.

FAQs:

1. What is considered to be a low-fat diet?

Low-fat diet that contains negligible saturated fat or trans fat, low-calorie meals, low-calorie snacks, are considered to be low-fat diet.

2. What can I eat that has low fat?

You can eat fruits and vegetables as most of them come with low fat. Include low-fat foods that we have mentioned earlier, in your balanced diet.

3. How are low-fat foods related to low-calorie diet?

Most of the foods with zero calories or low-calorie foods are low in saturated fat or trans fat. Eg: whole grain, millet, carrot, watermelons etc. Hence it’s good to include low-calorie meals in your low-fat diet.

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