Eating A Low Fat Diet: Here are 10 Foods to Minimize or Avoid

I know what you might be thinking. “But, Matt, with IIFYM I’m supposed to be able to eat anything I want. Why would I want to utilize a low fat diet?”

That’s absolutely true. Flexible dieting gives you freedom. But if you are trying to lose weight, we have to respect the science of calories.

Fat contains nine calories per gram, while protein and carbs only contain four. This means that by strategically lowering your fat intake, you can eat a larger volume of food while still hitting your calorie deficit. For many people, this makes a diet feel much more manageable and less restrictive.

In my years as a certified strength and conditioning specialist and sports nutritionist, I’ve found that a lower-fat approach can be a powerful tool for breaking through weight loss plateaus. This guide will show you how to implement it correctly by focusing on which foods to limit for the best results.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.

Key Takeaways

• A low fat diet typically means getting 20-35% of your daily calories from fat.
• Focusing on lean proteins, whole grains, and fruits and vegetables is key to success.
• Limiting saturated and trans fats is crucial for heart health, with the American Heart Association recommending no more than 5-6% of calories from saturated fat.
• Foods like wings, pizza, and ice cream are very high in fat and can quickly derail your calorie goals. Making smart swaps is essential.

What is Considered a Low Fat Diet?

A low fat diet is defined by reducing the percentage of your total daily calories that come from fat. While the exact numbers can vary, the Dietary Guidelines for Americans suggest a healthy range for adults is keeping total fat intake between 20% and 35% of calories.

To make that practical, if you eat a 2,000-calorie diet, this means you would aim for 44 to 77 grams of fat per day. A diet is generally considered “low fat” when it stays near the bottom of that range, around 20-25%.

The main focus is on limiting two specific types of fat.

• Saturated Fat: Found in animal products like fatty meats and butter, as well as some tropical oils. The American Heart Association (AHA) recommends a strict limit of 5-6% of daily calories. For a 2,000-calorie diet, that’s only about 13 grams per day.
• Trans Fat: Primarily found in partially hydrogenated oils used in processed and fried foods. Due to their strong link to heart disease, the FDA effectively banned artificial trans fats in processed foods in 2018, so you see them much less often.

The goal isn’t to eliminate fat completely. Your body needs healthy fats, like monounsaturated and polyunsaturated fats found in avocados, nuts, and olive oil, to function correctly.

What Foods Can I Eat on a Low Fat Diet?

A successful low fat diet is built around whole, nutrient-dense foods. Your grocery cart should be filled with these options.

Lean Proteins

• Skinless chicken or turkey breast
• Fish like cod, tilapia, and tuna (canned in water)
• Lean cuts of beef (sirloin, 93/7 ground beef) or pork loin
• Legumes, which include beans, lentils, and peas
• Tofu and edamame
• Low-fat or fat-free dairy like Greek yogurt, cottage cheese, and milk

Fruits and Vegetables

Virtually all fresh or frozen fruits and vegetables are excellent choices. They are naturally low in fat and packed with fiber, vitamins, and antioxidants that support your health goals.

Whole Grains

• Brown rice and quinoa
• Oats and oatmeal
• Whole wheat bread, pasta, and cereals

Healthy Fats (in Moderation)

Remember, “low fat” does not mean “no fat.” It’s essential to include small portions of healthy fats for hormone production and nutrient absorption.

• Avocado (about 1/4 of a fruit is a good serving size)
• Nuts and seeds (a small handful)
• Olive oil and avocado oil (used sparingly for cooking or dressings)

Why Would I Want to Consider a Low Fat Diet?

We know that healthy fats are essential. They help regulate hormones, support brain function, lubricate joints, and aid the body in absorbing key nutrients. But fats are also very calorie-dense, which is a critical factor for weight management.

Since fat is digested slowly, it doesn’t have a significant thermic effect, meaning your body doesn’t burn many calories processing it. When your main goal is fat loss, reducing your intake of this calorie-dense macronutrient can be a very effective strategy.

On the other hand, unhealthy fats, particularly saturated and trans fats, are associated with negative health outcomes. Research from institutions like the Centers for Disease Control and Prevention (CDC) consistently shows that high intake of these fats can contribute to heart disease, inflammation, and insulin resistance.

While all fats have nine calories per gram, the source matters immensely for your overall health.

Good Fats vs Bad Fats in a Low Fat Diet

Not all fat is created equal. The key to a healthy low fat diet is understanding which fats to include in moderation and which to minimize.

Good fats are primarily unsaturated fats (both monounsaturated and polyunsaturated). These fats can help lower bad cholesterol levels and are beneficial for heart health. You find them in:

• Oils like olive, avocado, canola, and sunflower oil
• Fatty fish such as salmon and sardines
• Nuts and seeds
• Avocados

Bad fats are saturated and trans fats. Leading health organizations, including the World Health Organization and the American Heart Association, recommend limiting your daily saturated fat intake.

It should be noted, however, that some foods high in saturated fat also provide other benefits. For example, meat and eggs contain high-quality protein and fat-soluble vitamins like A, E, and K2. The key is moderation and choosing leaner options.

The most common bad fats used to be partially hydrogenated oils, a primary source of artificial trans fats. You would find them in fried foods, baked goods, and many processed snacks. While now mostly banned, it’s still wise to check labels.

10 High-Fat Foods to Minimize for Weight Loss

If you enjoy your fats and don’t want to give them all up, that’s perfectly fine. But to reach your weight loss goal, here are 10 foods you should try to minimize.

1. Wings

Who doesn’t love wings? The problem is they are almost always deep-fried and then coated in high-fat sauces. A single order can be a diet disaster. For example, a small order of boneless wings from a popular chain like Buffalo Wild Wings can pack over 30 grams of fat.

It’s also nearly impossible to eat just a few. A better choice is to make baked or air-fried chicken strips at home, where you can control the oil and use a low-fat hot sauce for flavor.

2. Cheese

Cheese is a calorie-dense food loaded with fat and often sodium. Just one ounce of cheddar cheese can contain around 9 grams of fat. Adding it to salads, burgers, or eating it as a snack can quickly increase your daily fat intake.

Instead of giving it up completely, opt for lower-fat versions like part-skim mozzarella or feta. Low-fat cottage cheese is also an excellent high-protein, low-fat alternative.

3. Bacon

Bacon is a processed meat that is very high in both fat and sodium. Just two slices of pan-fried pork bacon can have over 8 grams of fat. While it might be delicious, it’s not ideal when you’re following a low fat diet.

If you’re craving that savory flavor, try a leaner alternative. For instance, a brand like Applegate Naturals Uncured Turkey Bacon has about 70% less fat than conventional pork bacon.

4. Pizza

Sorry, Papa John’s. Pizza often makes this list due to its combination of cheese and fatty meat toppings. One slice from a major chain can easily exceed 12 grams of fat, especially with toppings like pepperoni or sausage.

You can make a much healthier choice by opting for a thin-crust pizza loaded with veggies instead of meat. Even better, make your own at home using a whole-wheat crust, tomato sauce, low-fat mozzarella, and lots of vegetables.

5. Ice Cream

You scream, I scream, we all scream for ice cream! But a standard serving of a premium brand can be a calorie bomb. A small half-cup serving of a classic like Ben & Jerry’s can contain over 15 grams of fat.

The good news is there are fantastic low-fat alternatives. Brands like Dreyers Slow Churned or Halo Top offer flavors with as little as 3-5 grams of fat per serving, making it a much friendlier treat for your low fat diet.

6. Potato Chips/Tortilla Chips

This is a snack that’s incredibly easy to overeat. As the old Pringles slogan said, “Once you pop, you can’t stop.” A one-ounce serving of regular potato chips has about 10 grams of fat, and most people eat far more than that in one sitting.

For a crunchy fix, switch to baked versions. Products like Baked Lay’s or PopCorners have significantly less fat and can satisfy your craving without derailing your diet.

7. Packaged Snack Cakes

Those convenient, pre-packaged snack cakes from brands like Little Debbie or Hostess are packed with sugar and fat. A single Twinkie, for example, contains 4.5 grams of fat and very little nutritional value. They are designed to be tasty, but they will send your calories soaring.

A healthier option for a sweet snack would be a piece of fruit, a small bowl of low-fat yogurt, or a protein bar with a better nutritional profile.

8. French Fries

French fries are a staple side dish at nearly every fast-food restaurant. Unfortunately, they are deep-fried in oil, soaking up a lot of fat. A medium order of fries from McDonald’s contains about 17 grams of fat.

Like potato chips, they are also very easy to overconsume. A fantastic alternative is a baked potato or making your own fries at home by baking or air-frying them with minimal oil.

9. Pork Sausage Links

Many people enjoy sausage with their breakfast, but traditional pork sausage is very high in fat. A typical serving of three links can contain over 20 grams of fat, which is a significant amount for your first meal of the day.

To keep your breakfast leaner, switch to chicken or turkey sausage. A brand like Applegate offers chicken sausage with only about 7 grams of fat per serving, a much better fit for a low fat diet.

10. Milkshakes

A milkshake is essentially drinkable ice cream, and its nutrition facts reflect that. A regular shake from a national chain can deliver over 30 grams of fat and more than 700 calories. It’s a dessert, not a beverage.

If you’re craving a creamy, sweet drink, a much better option is to make a smoothie at home. You can blend fruit with low-fat Greek yogurt or a scoop of protein powder for a delicious and much healthier alternative.

FAQs About the Low Fat Diet

1. Is a low fat diet better than a low carb diet for weight loss?

Both low fat and low carb diets can be effective for weight loss. A large study from Stanford University published in JAMA found that there was no significant difference in weight loss between the two approaches after one year. The best diet is the one you can stick with consistently. A low fat diet may be preferable if you enjoy higher-carb foods like fruit and grains.

2. Will I lose muscle on a low fat diet?

You can preserve muscle mass on a low fat diet by ensuring two things: you eat enough protein (aim for around 0.8-1 gram per pound of body weight) and you continue to do resistance training. Muscle loss is primarily caused by an inadequate protein intake and a lack of stimulus, not a lower fat intake.

3. Can a low fat diet lower my cholesterol?

Yes, reducing your intake of saturated and trans fats can significantly lower LDL (bad) cholesterol. According to the National Heart, Lung, and Blood Institute (NHLBI), replacing these unhealthy fats with unsaturated fats is a key strategy for managing high cholesterol and reducing the risk of heart disease.

4. Are “fat-free” products always a healthy choice?

Not necessarily. Many processed “fat-free” products, like salad dressings and cookies, remove fat but compensate by adding large amounts of sugar and sodium to improve the taste. A pro-tip I always share with clients is to read the entire nutrition label, not just the fat content. Often, a whole-food, naturally low-fat option is much healthier.

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