Low fat diet plan:Just found out I have to start an extremely low fat diet, need advice please?
December 31, 2009 by Nancy Durkowski , Filed under: Questions and Answers
I have just found out I have to start an extremely low fat diet due to health problems. I would like to know what the best low or no fat foods are. Also, how am I supposed to get at least 1200 calories per day if I have to eat all low or no fat foods? I have tried to make a list of meal plans, but each one I make comes out to be around 850-950 calories each day. My doctor has given me one month to try this on my own before she puts me on medication for it, the problem is I have no clue what I am doing. Anyone please help me if you can. I am not looking to lose weight, I have fatty liver. If I do not start eating low or no fat foods, I will end up with cirrhosis of the liver. This is not a choice for me, this is a demand from my doctors. Losing weight would be a great side effect though.
Low fat / no fat foods are actually relatively easy to find these days because of all the diet craze. If you look at the diet frozen entrees you’ll find that many of them are very low fat, but they’re also really small portions so you’ll have to add other things to your diet. If you’re looking for ways to boost your caloric intake w/o increasing your fat intake carbs are one way to go. Adding extra pasta/bread/rice to your plate will boost your calorie content. Adding a glass or two of fruit juice will also boost your calories w/o adding fat or the fiber that usually makes you feel full. Finally, increasing the portion size of the fat-free foods will also increase your caloric intake per day. One final tip: even some red meat is quite low in fat. Look for venison or bison which are both really low in fat. Some seafood is lowfat. Check out this link for more info on which are low in fat: http://www.nyseafood.org/nutrition/health2.asp. Tofu is also a good option. Eating these foods will keep you from feeling deprived and reduce your chances of giving up on your new lifestyle. Once you realize how much variety you can have in your diet, it gets easier to manage. After you’ve gotten used to how many calories things have and which foods you can have which are zero fat, you will realize that you don’t even need the recipes any more. I admit I don’t always eat what I know I should, but I can tell you pretty much how many calories things have in it because I’ve gotten so used to flipping boxes over and I learned the calorie/fat content of things I eat often. Good luck!
The best book I have ever read on eating a very low-fat diet is "The T-factor diet". The recipes taste good. Try your local library for this book.
References :
Low fat / no fat foods are actually relatively easy to find these days because of all the diet craze. If you look at the diet frozen entrees you’ll find that many of them are very low fat, but they’re also really small portions so you’ll have to add other things to your diet.
If you’re looking for ways to boost your caloric intake w/o increasing your fat intake carbs are one way to go. Adding extra pasta/bread/rice to your plate will boost your calorie content. Adding a glass or two of fruit juice will also boost your calories w/o adding fat or the fiber that usually makes you feel full. Finally, increasing the portion size of the fat-free foods will also increase your caloric intake per day.
One final tip: even some red meat is quite low in fat. Look for venison or bison which are both really low in fat. Some seafood is low fat.
Tofu is also a good option. Eating these foods will keep you from feeling deprived and reduce your chances of giving up on your new lifestyle.
Once you realize how much variety you can have in your diet, it gets easier to manage. After you’ve gotten used to how many calories things have and which foods you can have which are zero fat, you will realize that you don’t even need the recipes any more. I admit I don’t always eat what I know I should, but I can tell you pretty much how many calories things have in it because I’ve gotten so used to flipping boxes over and I learned the calorie/fat content of things I eat often.
Good luck!
References :
my own experience
Go to weight watchers and learn how to eat the right way. My sister went on a Low Fat/Fat Free diet and didn’t lose a pound. She is going about this the wrong way.
References :
Increase your lean muscle mass rather than bodyfat, unless you are having problems with your periods (this comes when you go lower than about 15% bodyfat).
The cholesterol side of the picture is complex; they're finding out new stuff about cholesterol all the time and nothing is ever clear cut. Vegetable sources of fat would be the best for you, especially olives, olive oil, avocadoes, and virgin coconut oil, but even if you avoid stuff like red meat, if you are genetically predisposed to high cholesterol, you will have difficulties getting rid of it, even if you do the right things. One thing you can't go wrong with though, is oatmeal. Lots of oatmeal.
With a mental issue.
I'm just like you.
115 lbs at 6ft is not healthy and in most people's eyes not attractive if it's what people think that you care about.
You first need to sort out your head before you can sort out your body, I wish you well xx
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