Low-Fat Diet Plan: A Guide

Dana Angelo White, MS, RDN, is a registered dietitian nutritionist (RDN), journalist, cookbook author, and nutrition and fitness consultant. She specializes in sports nutrition, culinary nutrition, and recipe development.

Kierra Brown, RD, is a registered bariatric dietitian and freelance writer on her blog Nutrition with Kie.

Many types of diets exist, including low-fat diets. A low-fat diet plan includes foods with very low amounts of fat—3 grams (g) or less—per 100 calories. These types of diets can be helpful for people who want to lower their cholesterol or reduce their obesity risk.

Here's why cutting fatty foods can be helpful and what a day of low-fat eating might look like. The included sample menu for a low-fat diet plan walks you through a day of meals, including snacks and dessert.

What Is a Low-Fat Diet Plan?

A low-fat diet is an eating pattern in which a person consumes food that has 30% or fewer calories from fat. Foods deemed low in fat have less than 3 g of fat in a 100-calorie serving.

Low-Fat Foods

There are plenty of low-fat whole foods to choose from, including:

• Egg whites
• Fruits
• Grains, such as rice, oats, pasta, and cereal
• Lean meats and fish
• Legumes, such as peas, beans, and lentils
• Low-fat milk
• Part-skim cheeses
• Vegetables
  

Who Might Benefit From a Low-Fat Diet?

The goal of low-fat diets is to reduce heart disease-related risks. A low-fat diet has its advantages for various people beyond those at risk for heart disease. It can also be beneficial for reducing the risk of cancer, obesity, and metabolic syndrome.

Cancer

Dietary fat intake can be a contributing factor to cancer development in some people. Research has shown that a higher fat intake has been associated with breast, colon, and lung cancer. More research is needed to determine the links between different types of fat and their roles in cancer risk.

Heart Disease

A low-fat diet can benefit people at risk for heart disease, the leading cause of death in the U.S. A diet low in saturated fats can be helpful. Too much saturated fat can increase LDL ("bad") cholesterol levels in the blood, increasing heart disease risk. Cutting saturated fats from the foods you eat can lower calories and reduce the amount of saturated fat in your diet.

Metabolic Health Problems

Low-fat diets can also be an option to promote better metabolic health overall. Metabolic syndrome refers to conditions like obesity, diabetes, and stroke, which increase the risk of major cardiovascular events.

Research has shown that eating plans incorporating low-fat meals and physical activity can help people improve metabolic health. One such plan is the Dietary Approaches to Stop Hypertension (DASH) diet.

Obesity

Dietary fat intake has been associated with obesity, particularly in connection with low physical activity. Dietary fat is more energy-dense, meaning it has more energy or calories in a certain amount of food.

Dietary fat is also related to a higher calorie intake. If a person isn't using more calories than they're consuming, higher calorie intake can eventually lead to obesity. It's important to note that any source of excess calories may result in obesity.

Sample Meal Plan

Fat is a vital macronutrient, so the goal is moderation. Completely removing fat from your diet would be very difficult. You would also risk missing out on important nutrients like bone-building minerals and fat-soluble vitamins. High-quality fats from unsaturated sources, like nuts, avocado, and olive oil, promote heart health. Make sure these fats make up the majority of your intake.

Recommendations include limiting saturated fat to 5% to 6% of total calories for people who follow a 2,000-calorie diet and need to lower their cholesterol. That's only 13 g of saturated fat per day. Here's what a balanced, low-fat meal plan can look like.

Breakfast

Here's an example of breakfast on a low-fat diet plan:

• 1 cup of cooked oatmeal sprinkled with cinnamon and a 1/2 cup of fresh berries
• Two scrambled egg whites made with avocado oil or coconut oil
• Coffee with non-fat milk
  

Lunch

Try the following low-fat lunch option:

• Sliced turkey breast with spinach, tomato, and mustard on whole-grain sandwich-thin bread
• 1 cup of low-sodium vegetable soup
• One medium apple with 1 tablespoon (tbsp) of peanut butter
  

Snack

Snacks that can maintain your energy and keep you full throughout the day on a low-fat diet may include:

• 1 cup of air-popped popcorn
• 1 cup of baby carrots
• 1 cup of mixed berries

Dinner

A low-fat dinner can look like:

• One piece of grilled salmon
• 3/4 cup of cooked brown rice
• 1 cup grilled zucchini
• One glass of red wine (if you drink)
  

Dessert

Some dessert options include:

• 1 ounce (oz) dark chocolate
• 1/2 cup of low-fat ice cream
• One medium orange
  

Potential Risks

Low-fat diets can be beneficial in some cases, but they do have downsides. Some foods may be low in fat but high in carbohydrates. Eating these foods might increase the risk of heart disease or metabolic disorders.

Some fats, like monounsaturated and polyunsaturated fats, are considered healthy. These fats lower LDL cholesterol. You'll want to limit fat consumption in general. Keep in mind that a low-fat diet that reduces all dietary fat intake can result in missing out on the LDL-lowering benefit of healthy fats.

Tips

Here are a few tips to keep in mind if you decide to try or have been prescribed a low-fat diet:

• Keep energy levels high throughout the day with lean protein, plenty of fruits and vegetables, and filling low-fat snacks
• Limit any sweets you want to enjoy to a moderate amount. Consider eating a high-fiber fruit instead to keep you feeling full and satisfied.
• Try grilling to help you prepare low-fat meals. Roast foods in the oven at high heat (i.e., 425 degrees) if you don't have a grill.
  

A Quick Review

Low-fat meals can be fresh, delicious, and easy. You consume 30% or fewer calories from fat on a low-fat diet plan. Some foods to eat include egg whites, lean meats, fish, fruits, and vegetables.

Set a target and limit daily saturated fat intake to promote heart health and keep calories in check. Discuss your needs with a healthcare provider for a more personalized plan. You may also consider setting up an appointment with a registered dietitian nutritionist.

Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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3. Centers for Disease Control and Prevention. Heart disease facts.
4. Centers for Disease Control and Prevention. LDL and HDL cholesterol and triglycerides.
5. Castro-Barquero S, Ruiz-León AM, Sierra-Pérez M, et al. Dietary strategies for metabolic syndrome: A comprehensive review. Nutrients. 2020;12(10):2983. doi:10.3390/nu12102983
6. Rolls BJ. Dietary energy density: Applying behavioural science to weight management. Nutr Bull. 2017;42(3):246-253. doi:10.1111/nbu.12280
7. MedlinePlus. Obesity.
8. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary guidelines for Americans, 2020-2025.
9. American Heart Association. Saturated fat.
10. American Diabetes Association. Fats.

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