1. Review your objectives before beginning a low-fat eating regimen
What is your target fat consumption, and how will you assess the effectiveness of the plan? Are you looking to lose weight or make other health gains like lowering your cholesterol or improving your digestion? Setting your goals early will you in maintaining your concentration.
To help manage a health issue like gastroparesis (slow stomach emptying), pancreatitis, gallstones, heartburn, and excessive triglycerides, low-fat diets are frequently prescribed by doctors. If you have been identified as having one of these conditions, speak with your healthcare physician or a certified dietitian for more detailed advice.
2. Set nutritional goals
Typically, less than 30% of calories in a low-fat diet come from fat. In contrast, Americans consume roughly 35–36% of their calories as fat on average. Even less fat is advised in other dietary regimens, such as the Ornish and Pritikin diet.
Nutritional goals like total fats, Saturated fats, proteins and carbohydrates.
3. Stock your kitchen appropriately
Spend some time making plans for your new way of life. To keep on track, put away all enticing high-fat foods, and stock up on wholesome low-fat foods to boost your success.
Concentrate on foods that are naturally low in fat and high in nutrients and satisfaction, such as fruits, vegetables, legumes, and lean proteins. Refined grains and added sugar should be limited because they don’t have much satiating or nutritional benefit.
4. Explore new cooking techniques
Low-fat does not have to mean low flavor. Try some of these healthy cooking techniques.
- Baking
- Grilling
- Roasting
- Steaming
- Poaching
- Air-frying
- Using a nonstick cooking pan
5. Choose your oils and fats wisely
Even though you are restricting your intake of fat, be sure to get some healthy sources, particularly from whole foods like salmon, avocados, nuts, and seeds. When it comes to flavouring food and aiding in the absorption of the fat-soluble vitamins A, D, E, and K, a little bit of fat can go a long way.
Additionally, you require fat in order to supply the two necessary fatty acids linoleic and alpha-linolenic. Vegetable oils, particularly soybean oil, nuts, seeds, meats, and eggs are sources of linoleic acid. Flaxseed oil and flaxseeds, chia seeds, canola oil, walnuts, and soybean oil are all reliable sources of alpha-linolenic acid.
