Low Fat Diet Plan Along With A Sample Diet Meal Plan

Are you planning to lose some extra weight with some super effective diet plan? Then you are at the right place as the low fat diet plan helps to lose weight effectively. Let’s now check out what is low fat diet plan, how it works and 7 day low fat diet plan below.

What Is Low Fat diet plan

Source :-stylecraze . com

What Is Low Fat diet plan?

The low fat diet plan is an eating regimen that limits the day by day utilization of dietary fat from plant sources and animals. The day by day fat utilization is 30% of the aggregate every day’s calorie consumption. Thus, in the event that you were on a 1500 calorie diet plan, you may eat close to 450 calories fat or about 44 gram of fat for every single day.

The fresh fat consumption plan permits saturated fats to intake not more than 10% calories per day, and the Trans fats consumption must not be more than 1% calories. Besides, replace the saturated fats with polyunsaturated and mono fats instead.

So, in this low fat diet plan, you consume foods that are lower in fats and calories. As the diet plan contains lower calories and fat it consequently allows you to meet some side effects as well. You can check out both the benefits and side effects of the low fat diet on our site.

A Sample Meal Plan Of Low Fat Diet

Source :- healthline . com

A Sample Meal Plan Of Low Fat Diet

Here is the sample meal plan for the low fat diet plan. See the meal plan to get an idea what to eat in the low fat diet plan.

Early Morning Between 6:00 a.m. – 7:00 a.m.

1 cup of water with 1 tsp. of apple cider vinegar

Or

1 glass of lemonade with honey and lemon

Breakfast Between 7:45 a.m. – 8:45 a.m.

1 bowl full of oatmeal (medium) made with 1 cup of low-fat milk

5-6 almonds

1 small bowl berries

Mid-Morning Between 9:30a.m. – 10:30 a.m.

1 small cup of hummus dip

1 medium-sized sliced cucumber

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Lunch Between

Source :- indiatoday . in

Lunch Between 12:30 a.m. – 1:00 p.m.

1 plate of mushroom salad or grilled tuna fish

1 cup of buttermilk

1 orange (minimum 30 minutes after your meal)

Evening Snack Between 3:30 p.m. – 4:00 p.m.

1 cup of green tea

2 piece saltine crackers (totally avoid normal cracker)

Or

1 piece digestive biscuit

Dinner Between 7:00 p.m. – 7:30 p.m.

1 cup of broth-based soup with grilled tuna

Or

1 cup of lentil soup and veggies

What food to eat and what food to avoid in the low fat diet plan at a glance

Source :- healthline . com

What food to eat and what food to avoid in the low fat diet plan at a glance:

Food To Eat

Foods To Avoid

Dairy products:
  • Low fat milk
  • low fat cheese (within limit)
  • low fat yogurt (within limit)
Dairy products
  • Cream cheese
  • High-fat milk
  • Butter
  • Hardest cheeses
Spices And Herbs
  • Oregano
  • Cilantro
  • Ginger
  • Garlic
  • Fennel
  • Dill
  • Coriander
  • Cumin
  • Mace
  • Turmeric
  • Nutmeg
  • Saffron
  • Cardamom
  • Cinnamon
  • Chili Flakes
  • Allspice
  • Sage
  • Cayenne Pepper
  • Star Anise
  • Basil
Cereal foods
  • Fried bread
  • Croissants
  • Pastries
  • Biscuits
  • Cakes
  • Suet pudding
Healthy Fats
  • Avocado Oil
  • Olive Oil
  • Almond
  • Ghee
  • Walnut
  • Chia Seeds
  • Pistachio
  • Peanut Butter
  • Flax Seeds
  • Almond Butter
Junk Foods
  • frozen junk foods
  • Fried junk foods
  • refined sugar
  • cold drinks
  • processed foods
  • soda
Veggies
  • Broccoli
  • Carrot
  • Chinese Cabbage
  • Cabbage
  • Bok Choy
  • Beetroot
  • Radish
  • Scallions
  • Spinach
  • Kale
  • Chard
  • Radish Greens
  • Tomato
  • Rhubarb
  • Squash
  • Cucumber
  • Bottle Gourd
  • Bitter Gourd
  • Okra
  • Onion
  • Cherry Tomatoes
  • Eggplant
Veggies
  • Crisps veggies
  • Roasted veggies
Fruits
  • Pineapple
  • Avocado
  • Peach
  • Apple
  • Orange
  • Lemon
  • Plum
  • Sweet Lime
  • Tangerine
  • Lime
Fruits
  • Coconut
  • Roasted peanuts
Protein
  • Tofu
  • Eggs
  • Fish
  • Chicken Breast (Skinless)
  • Soybean
  • Mushroom
  • Lentils
  • Sprouts
  • Soya Chunk
  • Chickpeas
  • Kidney Beans
  • Peas
  • Bengal Gram
Protein
  • Turkey
  • Beef
  • Pork
  • Meat pies
  • Sausages
  • Goose
  • Duck
Beverages
  • Plain water
  • Green tea
  • Homemade buttermilk
  • Black coffee (caffeine sensitive individual must avoid this)
  • Herbal tea
  • Freshly made fruit juice (without sugar)
  • Freshly made fruit smoothies (without sugar)
Beverages
  • packaged buttermilk
  • packaged smoothies
  • Packaged fruit squash
  • diet soda
  • soda

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