Low-Fat Diet – Recipes, Guidelines, and Effects
A low-fat diet is an eating plan based on reducing the intake of fats in the daily menu. It is most often used in cases of pancreatic and liver diseases, and its use should be consulted with a doctor or dietitian. What is a low-fat diet about? What can you eat on a low-fat diet, and what should you avoid? How does a fat-free diet look in practice - recipes? What effects can following a low-fat diet bring?
Table of contents
What are fats? The role of fats in the human body
Fat is one of the three essential macronutrients necessary for the proper functioning of the human body. Lipids are a concentrated source of energy and are insoluble in water.
In the daily diet, we can distinguish between saturated fats and unsaturated fatty acids (including monounsaturated and polyunsaturated fatty acids), which differ in the structure of the bonds in the molecule. Saturated fats are mainly found in animal-based products, while unsaturated fats occur mostly in plant-based foods. It is also worth noting trans fats, which are unspecific unsaturated fats found in highly processed foods as well as in some animal products.
Fats perform a variety of important functions in the human body. They are responsible for the absorption of fat-soluble vitamins and for protecting internal organs from mechanical damage, and they also participate in the synthesis of sex hormones. Lipids can store energy, build cell membranes, influence feelings of hunger and satiety, and affect the flavor of foods. Moreover, fatty acids can support the nervous system by ensuring proper communication between neurons and boosting immune system mechanisms.
Low-fat diet - what is it?
According to healthy eating guidelines, in a well-balanced diet, fat intake usually accounts for 20–35% of total daily energy needs. A low-fat diet, as the name suggests, involves reducing fat consumption. Fat intake is typically lowered to 17–20% of total calories. At the same time, protein intake remains unchanged, while carbohydrate intake increases.
A low-fat diet is most often used to protect the liver, bile ducts, and pancreas by reducing their secretory activity. It should not be followed without consulting a dietitian or doctor – drastically reducing fat intake can negatively affect body function, causing weakness, chronic fatigue, poor concentration, lowered immunity, or circulatory problems.
Furthermore, lowering fat intake can reduce the calorie content of the diet – 1 g of fat provides 9 kcal, while 1 g of carbohydrates provides only 4 kcal. This means replacing fat with carbohydrates decreases the energy value of the daily diet. As a result, a low-fat diet is often used as a method of weight reduction.
Low-fat diet - who is it for?
A fat-free diet may be a good option for people struggling with excessive body weight. In addition, a low-fat eating pattern may help those with cardiovascular diseases, such as atherosclerosis, hypertension, or coronary heart disease, as well as people with digestive system disorders, including chronic pancreatitis or gallstones.
It is also recommended for people with liver failure, chronic hepatitis, and for those experiencing flare-ups of ulcerative colitis.
Low-fat diet - rules
A low-fat diet should be varied and well balanced. While following a low-fat plan, it is recommended to eat small portions of food at regular intervals – 4–5 smaller meals per day can be a good solution.
It is important to pay attention to the type of fat consumed, limiting animal fats that are sources of saturated fatty acids. Additionally, carbohydrate intake should be monitored, focusing mainly on complex carbohydrates rather than simple sugars. It is best to eliminate highly processed foods, heavy or bloating meals, and instead use cooking techniques such as steaming, boiling, baking, or grilling without added fat.
Since limiting fat also reduces the intake of fat-soluble vitamins, it is worth increasing the consumption of vegetables rich in beta-carotene. Furthermore, because a lower fat intake can weaken the immune system, it is advisable to eat more foods rich in vitamin C, which may help support immunity.
The low-fat diet can be modified depending on specific health conditions. People with gallbladder or bile duct disorders should avoid egg yolks, while those with ulcerative colitis who are often lactose intolerant should limit or exclude milk and cheese. In some conditions, such as impaired bile secretion, it may be necessary to further restrict fatty acids.
Low-fat diet - what to eat?
On a low-fat diet, you can eat foods such as:
- vegetables and fruits
- whole grain cereal products
- lean meats such as poultry or lean veal
- lean fish, for example hake, pike-perch, or cod
- low-fat dairy products such as skim milk, low-fat cheese, buttermilk, yogurt, or kefir
- water, herbal teas, fruit, and vegetable juices
In limited amounts, healthy fats can also be included, such as plant oils like olive oil, rapeseed oil, or flaxseed oil, as well as avocado, nuts, seeds, and kernels. Fatty sea fish like salmon, mackerel, tuna, or sardines can be eaten occasionally.
Low-fat diet - what not to eat?
Products to eliminate from a low-fat diet include:
- fatty meats such as beef or pork
- offal
- highly processed foods
- instant meals and fast food
- animal fats – butter, lard, bacon, pork fat
- full-fat dairy and products such as cream, fatty cheeses, and whole milk
- margarine
- sweet and salty snacks
- sugary drinks
- alcohol
- mayonnaise and mayonnaise-based sauces
- confectionery
- soups made from fatty meat stocks
Low-fat diet - sample menu
A “low-fat diet - weekly meal plan” is a popular topic, especially among those looking to reduce their daily fat intake. While in theory following a low-fat diet seems simple – just eat less fat – in practice, it can be quite challenging, as many store-bought products contain significant amounts of fat.
Here’s an example of a daily low-fat menu with recipes.
Breakfast - Apple pie oatmeal
Ingredients:
50 g rolled oats,
150 ml water or low-fat milk,
1 apple,
1 tsp cinnamon,
1 tsp honey.
Preparation: Pour water or low-fat milk over the oats, bring to a boil, turn off the heat, and leave covered for a few minutes to soften. Peel the apple, cut it into cubes, and mix with cinnamon and honey. Add the apple to the oats in a bowl and mix.
Second breakfast - Fruit salad
Ingredients:
1 banana,
a handful of strawberries,
a handful of blueberries,
1 kiwi,
1 mandarin,
2 tbsp low-fat natural yogurt.
Preparation: Wash the fruit. Peel the banana, mandarin, and kiwi, chop them, and place in a large bowl. Add blueberries and sliced strawberries. Stir in the yogurt and mix.
Lunch - Boiled chicken breast with brown rice and vegetables
Ingredients:
150 g lean chicken breast,
50 g brown rice,
1/3 broccoli,
1/4 cauliflower,
2 carrots,
1 tbsp rapeseed oil,
favorite spices.
Preparation: Wash and dry the chicken breast, then boil it in water. Cook the rice in a separate pot according to package instructions. Wash, peel, and chop the vegetables, then cook them in salted water. Cut the cooked chicken into cubes and mix with the rice and vegetables. Drizzle with oil, add spices, and mix.
Afternoon snack - Green smoothie
Ingredients:
1 banana,
1 stalk celery,
a handful of spinach,
1 kiwi,
1 cucumber,
50 ml water.
Preparation: Wash and peel the fruits and vegetables. Chop them and place them in a blender. Add water and blend until smooth.
Dinner - Light fresh vegetable salad with whole grain bread
Ingredients:
8 cherry tomatoes,
a handful of arugula,
1 onion,
a handful of radish sprouts,
1 tbsp low-fat natural yogurt,
4 radishes,
1 slice whole grain bread,
1 tsp olive oil,
favorite spices.
Preparation: Wash the vegetables. Place the arugula and sprouts in a large bowl. Add thinly sliced onion and halved cherry tomatoes. Slice the radishes and add with the spices. Mix the salad with yogurt and olive oil. Serve with a slice of whole grain bread.
Low-fat diet - effects
A low-fat diet may promote weight loss by reducing the intake of calorie-dense fats. Additionally, it may help relieve diseased organs by reducing their secretory activity, which can ease unwanted symptoms.
Limiting saturated fatty acids in the daily diet can benefit cardiovascular health and help lower blood cholesterol levels.
However, long-term adherence to a low-fat diet is not recommended – prolonged fat restriction can impair the absorption of fat-soluble vitamins, hinder nutrient absorption in the intestines, and reduce feelings of satiety.
Since fats play many important roles in the body, excessive and unjustified elimination of this macronutrient from the daily diet is not advised.
Bibliography:
- Ciborowska H., Rudnicka A.: Dietetics. Nutrition of the Healthy and Sick Person. PZWL Medical Publishing, Warsaw 2007.
- https://www.sciencedirect.com/science/article/abs/pii/S0924224411001592
- https://pubmed.ncbi.nlm.nih.gov/31961383/
- https://pubmed.ncbi.nlm.nih.gov/32885229/
- https://pubmed.ncbi.nlm.nih.gov/37132226/