Eating low fat foods may help you improve cholesterol levels, prevent heartburn, and lose weight.
So here are 14 low fat foods to help you lose weight. However, it is important to note that weight loss requires more than eating low fat foods. You also need to be mindful of your calorie intake.
1. Low Fat Foods: Egg Whites
Unlike egg yolks, egg whites are considered high protein, low-fat foods. Plus, they are also low in calories.
A whole large egg provides 5 grams of fat—the fat is concentrated in the yolk—but the white from a large egg provides 0 grams of fat.
Thus, eating egg whites is a great way to reduce your fat and calorie intake.
2. Low Fat Foods: Mustard
Mustard is a healthy fat-free condiment that makes a great addition into your low-fat weight loss diet.
Adding a teaspoon of mustard seeds to your diet has been found to boost metabolism, which can eventually lead to weight loss.
Mustard works perfectly well with salads and curries.
3. Low Fat Foods: Fruits
Fruits are sweet, low-fat, and easy healthy snacks for weight loss and better health. They also provide excellent amounts of fiber, vitamins, and minerals.
The fruits’ vibrant color is attributed to their beneficial plant compounds, which are also potent antioxidants.
Antioxidants help protect cells from damage caused by free radicals. It can be noted that cell damage is linked to several conditions, such as aging, arthritis, heart disease, and cancer.
Diets high in fruits have actually been suggested in several studies to reduce cell damage caused by free radicals due to their high antioxidant content.
You can eat fruits fresh, cooked, or dried. They also make a delicious smoothie or salad.
4. Low Fat Foods: Leafy Greens
Leafy greens, such as kale, spinach, and arugula, are excellent low fat foods, as they contain virtually no fat and are jam-packed with several vitamins and minerals, including vitamins A and K, potassium, and calcium.
They are also loaded with beneficial plant compounds that may reduce body inflammation.
In fact, diets high in leafy greens have been suggested in studies to protect against certain conditions, including diabetes, heart disease, and cancer.
Fresh leafy greens can be enjoyed steamed or sautéed with herbs and spices. Or you can add them to salads or smoothies.
5. Low Fat Foods: Cruciferous Vegetables
Cruciferous vegetables have virtually no fat and are loaded with nutrients, such as fiber, as well as several vitamins and minerals, making them a great addition to a low-fat diet.
Some common cruciferous vegetables include cabbage, turnips, broccoli, and cauliflower.
These vegetables also contain sulfur-containing substances known as glucosinolates, which have been shown in test-tube and animal studies to have anti-cancer effects.
High consumption of cruciferous vegetables has also been linked to reduced risk of certain cancers, including liver and lung cancer.
Eating these vegetables raw, steamed, or sautéed can give your body a great amount of glucosinolates.
6. Low Fat Foods: Beans and Legumes
Legumes, including lentils, beans, and peas, are high protein, low-fat foods that provide no cholesterol.
They are also loaded with fiber, B vitamins and essential minerals, including iron and zinc. Thus, it is not a surprise that they offer several health benefits, including weight loss.
In fact, regular consumption of beans and legumes has been demonstrated in one study to promote weight loss because of its high fiber content.
What’s more, beans and legumes have been shown in research to potentially reduce cholesterol and blood pressure and improve blood sugar management.
7. Low Fat Foods: White, Lean Fish
White, lean fish is an excellent source of high-quality protein. This is also among the many low fat foods that provide very few calories.
For instance, a 3-ounce cooked serving of white, lean fish provides a whopping 16–20 grams of protein, around 1 gram of fat, and 70–100 calories.
In addition, these types of fish are also rich in several essential vitamins and minerals, including vitamin B12, selenium, phosphorus, and niacin.
They have mild flavors and are thus perfect for bold seasonings. White, lean fish includes cod, haddock, pollock, and perch.
8. Low Fat Foods: Chicken Breast
Chicken breast is one of the many high protein, low-fat foods you can eat for weight loss. It’s the leanest part of a chicken.
For instance, a 3-ounce serving of roasted, skinless chicken breast provides a whopping 26 grams of protein and only 3 grams of fat.
Other than protein, it is also a great source of several vitamins and minerals, including vitamin B6, niacin, phosphorus, and selenium.
9. Low Fat Foods: Sweet Potatoes
Sweet potatoes are a low fat root vegetable, providing only 1.4 grams of fat (medium sweet potato). They also have high fiber and water content, which may promote feelings of fullness, leading to weight loss.
What’s more, they also provide decent amounts of vitamins A and C and several B vitamins, as well as minerals, including manganese and potassium.
10. Low Fat Foods: Tart Cherry
Tart cherries are another low fat, easy healthy snack for weight loss. Tart cherry juice has been observed in one study to reduce belly fat, weight, and blood cholesterol levels in mice—human studies are however necessary.
Known as sour or Montmorency cherries, this fat-free fruit is also loaded with polyphenol, an anti-inflammatory compound.
Eating this fruit may be beneficial for physically active people. In fact, its juice has been suggested in studies to reduce muscle inflammation and soreness after extreme workout.
11: Low Fat Foods: Mushrooms
Mushrooms are another low fat food that may provide several health benefits, including weight loss.
Mushrooms provide protein and fiber, which may be beneficial for weight loss. They also contain potassium and various B vitamins and minerals.
Common edible types of mushroom include white button, crimini, shiitake, and portabella; they are fungi used as food for centuries.
12. Low Fat Foods: Garlic
Garlic contains almost no fat and very few calories. It also contains fiber, which may hold some promise for weight control.
Known for its bold flavor and aroma, garlic has been used for medicinal purposes for centuries.
In addition, garlic has also been shown in research to help prevent the common cold, especially when consumed regularly.
What’s more, garlic has been shown to have active compounds that may help reduce cholesterol and blood pressure.
13. Low Fat Foods: Ancient Grains
Ancient grains, such as farro, spelt, and quinoa, have unique nutritional profiles. But they are all low fat foods that contain excellent amounts of nutrients, such as fiber, protein, zinc, and iron.
It can be noted that both fiber and protein are beneficial for weight management. They may help slow stomach emptying, promote fullness, suppress hunger, and reduce food intake, leading to weight loss.
14. Low Fat Foods: Low-Fat Dairy
Dairy products are an excellent source of protein and several vitamins and minerals, including B vitamins and niacin.
Increasing intake of low-fat dairy may be beneficial for weight loss and/or weight maintenance. Low-fat dairy includes low-fat varieties of cottage cheese and yogurt.
The Takeaway
If you want to follow a low fat diet for weight loss or medical reasons, the abovementioned foods are excellent additions to your diet.
They are high protein, low-fat foods that provide several science-backed health benefits, including weight loss.
Take note though that weight loss happens with a controlled calorie deficit, so make sure to keep track of your portion sizes or overall calorie intake.
