Low-fat diet plan: what to eat, benefits, risks, and expert guide by Simple
Are you searching for a healthier lifestyle but not sure where to find it? [looks behind the couch]
It may sound pretty retro, but the answer may lie in a low-fat diet plan.
Low-fat diet plan explained
A practical guide to food choices, health benefits, and potential downsides.
Yes, this diet was popular in the day of dayglo leg warmers and acid wash jeans, but the basic foundation — ditching high-fat foods like cakes, pastries, or foods high in saturated and trans fats in favor of more health-promoting options like vegetables, fruits, and lean meats such as chicken and turkey breast — can work really well for some people.
Following a low-fat diet plan can make a ton of sense for weight loss weight loss , and it can also help improve your heart health and reduce your risk of other health conditions like diabetes, some cancers, and other chronic diseases.[1]
This complete guide will take you through everything you need to know about a low-fat diet plan so that you get all the good stuff your body needs — and that your taste buds crave — without the extra fat.
Let’s dive in!
What does a low-fat diet meal plan look like?
Low-fat diet plans emphasize consuming low-fat foods, particularly avoiding saturated and trans fats. That means sticking to lean meats, fish, poultry, vegetables, fruits, whole grains, low-fat dairy products, and healthy fats like olive oil in small amounts.
What does that look like in practice? Maybe something like this:
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | |
|---|---|---|---|---|---|
| Breakfast | Greek yogurt with fresh berries | Overnight oats with chia seeds and cacao nibs | Banana, strawberry, spinach, and mint smoothie | Egg white omelet | Peanut butter and oat energy balls |
| Lunch | Lemon garlic chicken with wild rice and broccoli | Pesto-stuffed roasted mushrooms on quinoa | Grilled turkey with baked parsnip fries | Black bean and sweet potato tacos | Grilled vegetable kebabs and baked Parmesan zucchini |
| Dinner | Butternut squash soup with a slice of whole wheat bread | Salmon with sauteed kale | Chickpea pasta with stewed tomatoes | Pork chop and leek mashed potatoes | Cajun shrimp and pinto bean stew |
| Snack | Lightly salted popcorn | Roasted edamame with chili | Fresh raspberries, blueberries, or strawberries | Slices of apple and pepper jack cheese | Tomato bruschetta |
Want to tailor these sample meals more to your tastes? We can help you plan your own low-fat meals, track them using the easy food tracker in the Simple app, and give you personalized guidance on how to make them even healthier! Take our Simple quiz to get started today.
What is a low-fat diet, and how does it work?
Following a low-fat diet means eating lots of vegetables, fruits, lean proteins, and small amounts of healthy fats.
There are two main types of low-fat diet:
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Low fat, which means less than 30% of your daily calories come from fat.
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Very low fat, which drops your daily calories from fat to less than 10%. (We don’t recommend this.)
To put that into context:
Say you ate a 2000-calorie diet. Low fat would mean eating less than 66 g of total fat daily, and very low fat would mean eating less than 22 g. We suggest sticking to a low-fat diet, as a very low-fat diet can be hard to maintain and may cause nutritional deficiencies over time.[3]
When following a low-fat diet, you’ll:
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focus on fruits, vegetables, whole grains, lean proteins, and low-fat dairy products
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limit ultra-processed or fried foods like French fries, luncheon meats, and high-fat snacks
What should I eat when on a low-fat diet plan?
We know a low-fat style of eating can seem a bit dull.
But most fruits and vegetables are low in fat and can be used in any amount, and mixing these with whole grains, lean meats, herbs, and condiments (like mustard and horseradish) can make your meals interesting.
Choosing simply-prepared foods such as broiled, roasted, or baked fish or chicken is recommended. But that doesn’t mean you can’t pack these options with flavor using spice mixes, low-fat sauces, and creative side dishes.
As a general rule of thumb, aim to eat every 3–4 hours and shoot for a lean protein source and some veggies at each meal. (This applies even if you’re following an intermittent fasting schedule like intermittent fasting 16:8 or any other variation of time-restricted eating, though you might need to adjust the timing for a shorter eating window.)
You can swap high-fat foods for lower-fat versions, so think fat-free salad dressings, angel food cake, baked chips, air-popped popcorn with a little salt, salsa instead of sour cream, and so on.
Reading nutrition labels can help you pick lower-fat options, too. A general rule is that if a food provides 100 calories and has 3 grams or less of fat, then it is considered a low-fat food.
If you want to try it, there’s no need to overhaul your entire diet overnight. Instead, steadily increase your intake of lower-fat foods and reduce high-fat foods, by making small swaps and seeing what you enjoy. Use the lists below to guide you.
Foods to eat on a low-fat diet meal plan
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fruits and vegetables, including berries, peas, and leafy greens.
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whole grains, such as brown rice, wholemeal pasta, and quinoa.
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lean proteins, including skinless chicken, turkey breast, fish, egg whites, beans, lentils, and tofu.
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low-fat dairy products, like skim milk, low-fat cheese, and cottage cheese.
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unsaturated fats in small amounts, like olive oil, oily fish, and nuts.
Foods to avoid on a low-fat diet meal plan
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fried foods, including fries and chicken nuggets
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fatty cuts of meats, such as ribeye steak and pork belly
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processed meats, including sausages and bacon
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full-fat dairy products, such as cheese, sour cream, ice cream, and whole milk
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high-fat snacks, like chips, cookies, and cakes
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saturated fats, like coconut oil, margarine, lard, and butter
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sugary drinks, such as soda, energy drinks, and fruit juice
The low-fat diet and weight loss results
By reducing your intake of high-calorie, high-fat foods, you can more easily create that calorie deficit and get the weight loss results you’re looking for. Here’s how.
To lose weight, you need to burn more calories than you eat. This is the fundamental principle behind weight loss. A low-fat diet restricts fat intake for weight management and improves health by reducing overall calorie consumption.
By eating more low-fat foods such as fruits, vegetables, whole grains, lean meats, fish, and low-fat dairy products, you may feel fuller with fewer calories.
If you replace high-fat foods with high-calorie foods, you will likely gain weight rather than lose weight. That’s why it’s important to focus on low-calorie foods like skinless chicken, turkey breast, fish, and legumes, as well as fruits, veggies, and low-fat salad dressings, sauces, and dairy products.
If you’re eager to know more about how to create a calorie deficit to burn fat, this will help. And, even though fat loss vs. weight loss isn’t the same thing, burning fat will reliably lead to weight loss.
Low-fat diet vs. low-carb diet
No discussion about low-fat diets is complete without highlighting the difference between low-fat and low-carb.
A low-carb diet plan involves reducing foods high in carbohydrates, including bread, pasta, grains, cookies, and cakes. The goal is to encourage the body to use fat for energy instead of glucose, which can lead to weight loss and better overall health by maintaining blood sugar levels and lowering the risk of heart disease.[4]
A low-fat diet, on the other hand, involves reducing foods that are high in fat, such as fatty meats, full-fat dairy products, fried foods, and processed baked goods. The aim is to encourage your body to use the fat it has stored instead of dietary fat. This can lead to many benefits, including weight loss, lower cholesterol levels, improved heart health, and a reduced risk of cardiovascular disease.[5]
Studies suggest there’s little difference in long-term effectiveness between low-fat and low-carb diets.[6] Which one works best for you will come down to which style of eating you most enjoy. Choosing low-fat foods can help you meet your dietary goals, while still enjoying delicious meals.
Health benefits of the low-fat diet
Going low fat could net you more than just weight loss.
Improved heart health
A diet high in saturated fats or trans fatty acids can clog arteries. Reducing these fats supports heart health [7] and can help to lower cholesterol levels.
Happier taste buds
Believe it or not, reducing excess fat allows you to taste the natural flavors of your food more. Try it!
Digestive health
A low-fat diet rich in fiber from fruits, vegetables, and whole grains can improve digestive health.[8]
Better metabolism
A low-fat diet may help shift metabolism metabolism [9] and improve insulin sensitivity, though more research is needed.
Cancer risk reduction
Limiting your intake of saturated fats can decrease your risk of several cancers, including colorectal cancer.[10]
Health risks of the low-fat diet
While a low-fat diet has many benefits, there are some potential drawbacks.
Missing essential nutrients
Not all fats are bad. Monounsaturated fats and polyunsaturated fats are important for overall health. Avoid dropping below 15% of your calories from fat [11] and include monounsaturated fats and omega-3-rich foods — like oily fish, nuts and seeds, and olive oil — in your low-fat diet plan so you don’t become deficient in key nutrients like vitamins E and K.[12]
Feeling hungrier
Fats are important in helping you feel full and satisfied after a meal.[13] Without enough fat intake, you might find yourself feeling hungry and craving comfort foods.
Limited food variety
Restricting high-fat foods like butter, cream, cheese, and certain desserts can feel restrictive.
Potential for slow results
While reducing your intake of unhealthy fats can help you lose weight, if you consume more calories than you burn, you won’t see the results you want, even when following a low-fat diet plan.
Risk of unhealthy relationship with food
Following a strict diet can sometimes lead to disordered eating patterns and an unhealthy relationship with food.
Pros and cons of a low-fat diet
| Pros | Cons |
|---|---|
| Weight loss | Increased risk of nutrient deficiencies |
| Reduced risk of heart disease | Increased risk of depression and anxiety |
| Improved cholesterol levels | Limited food choices |
| Better digestion | Increased hunger and cravings |
| Reduced risk of certain cancers | Difficult to sustain |
Pros
Following a low-fat diet plan has several possible benefits, such as weight loss, reduced risk of heart disease, improved cholesterol levels, better digestion, and reduced risk of certain cancers (including bowel and colon).[14,15]
Cons
However, there are some potential drawbacks to a low-fat diet plan, including an increased risk of nutrient deficiencies, limited food choices, increased hunger and cravings, increased risk of depression and anxiety, and difficulty sticking to the diet long term.[16,17]
Is a low-fat diet right for you?
Low-fat diets aren’t for everyone. They can help you shed pounds and reduce the risk of certain illnesses, but if you have specific nutritional needs or medical conditions, chat with your health care team first.
Sustainability is key. If you don’t enjoy snacking on carrot sticks, low-fat dressing salads, or baked fish, a low-fat diet may feel restrictive. You may find other dietary methods, like intermittent fasting intermittent fasting , more enjoyable.
Going low-fat is no more effective than other popular diets, like low-carb, Mediterranean, keto, or paleo, for weight loss.[18] If you like the sound of it, give it a try. If not, other approaches can help you improve your eating habits and achieve your goals.
Take our Simple quiz to explore meal planning, track your food intake, or try intermittent fasting. (If you’re curious about that, you might like our intermittent fasting for beginners guide.)
5 tips to get started on a low-fat diet
A healthy low-fat approach typically emphasizes fruits, vegetables, whole grains, legumes, and lean proteins. If you’re excited and ready to get going with a low-fat diet plan, here are five key tips to help:
- Read food labels
Three top tips here:
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Start paying attention to the fat content of the foods you eat.
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Avoid processed foods that are high in saturated fat and trans fat.
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Choose either low-fat or fat-free options with less than 3 g of fat per serving.
- Get your healthy fats
While you’re minimizing unhealthy fats, remember that your body still needs fat to function. Get in your unsaturated fats like omega-3s by eating oily fish up to a couple times a week, cooking with a little olive oil, and snacking on a small handful of nuts.
- Increase your intake of fruits and vegetables
These sorts of foods are naturally low in fat and packed with nutrients. Aim to eat plenty of them.
- Choose lean protein sources
Lean protein sources like chicken, turkey, fish, low-fat yogurt, milk, and legumes are wonderful choices for a low-fat diet. Avoid fattier cuts of meat and processed meats like bacon and sausage.
- Plan your meals
Planning your meals ahead of time can help you stick to your diet plan. Find some time during your week to sit down, plan some breakfasts, lunches, and dinners, and make your grocery list.
Frequently asked questions about the low-fat diet plan
What should you eat on a low-fat diet?
On a low-fat diet, you should eat a broad range of foods including fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. Eating a variety of lower-fat foods can help you get all the nutrients you need. Aim to limit your intake of ultra-processed and high-fat foods like chips, cookies, and candy. Eating low fat doesn’t mean your diet has to be boring. Try new recipes, spice mixes, and fresh herbs to find new ways to add flavor.
What can I eat for breakfast that is low in fat?
Common examples of low-fat foods include vegetables, fruits, whole grain cereals, and low-fat dairy products and including healthy unsaturated fats from sources like nuts, seeds, fish, avocados, and olive oil is crucial in a low-fat diet. You might be wondering how any of that can be applied at breakfast!
There are lots of things you can eat for breakfast that are low in fat. Try oatmeal, fresh fruit, yogurt, or whole grain toast with a light spread like margarine.
Eat the high-fat options like bacon or croissants less often. Although they’re not low in fat, higher protein foods like eggs or nut butters can help you keep you fuller throughout the morning.
Are bananas good for a low-fat diet?
Yes — they are naturally low in fat, high in fiber, potassium, and vitamin C. Most fruits are low in fat and can be eaten in any amount. Variety is valuable, so aim to include other types of fruits like berries.
Can I have cheese on a low-fat diet?
You can have cheese on a low-fat diet, but it depends on the type and amount you eat. Look for cheeses that are naturally lower in fat, such as ricotta or feta, and aim for a portion no bigger than the size of a small matchbox.
What foods should be avoided on a low-fat diet?
Instead of thinking about what foods should be avoided on a low-fat diet, focus more on eating whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins. Small steps and swaps for the win!
What intermittent fasting schedules do you recommend?
At Simple, we’re fans of time-restricted eating, like 16:8 and 18:6. We’re not super keen on any fast that lasts longer than 18 hours!
