Considering a Low-Fat Diet? Here's What You Need to Know

What Is a Low-Fat Diet?

A low-fat diet is an eating plan that substantially limits the amount of dietary fat consumed, regardless of the type of fat. Those following the eating plan may be seeking weight loss or improved heart health.

Foods included in a low-fat diet may be naturally low in fat or fat-free, like fruits and vegetables. The diet may also include processed foods like low-fat cookies or low-fat ice cream.

Saturated Fat

Saturated fats are fats that are solid at room temperature. They are not unhealthy in the appropriate amounts, but too much can lead to potential health problems. The 2020–2025 Dietary Guidelines for Americans from the U.S. Department of Agriculture (USDA) recommends keeping your daily intake of saturated fat to less than 10% of your total calories. For someone eating a 2,000-calorie-per-day diet, an appropriate saturated fat intake would be 22 grams or less, which equals 200 calories.

Some experts believe saturated fat leads to high cholesterol levels—especially "bad" LDL cholesterol. This link could mean that saturated fats contribute to heart disease. While some studies support the premise that saturated fat raises cholesterol levels, leading to heart disease, others say the opposite. For instance, the saturated fats in dairy may even provide a protective effect.

If you have high cholesterol or your doctor has recommended you reduce saturated fat, follow that advice. Twenty-two grams of saturated fats is substantial, and eating less than that should be easy if you follow a low-fat or nutritionally balanced diet.

Trans Fat

Trans fats are also solid at room temperature. Trans fats can raise LDL cholesterol (the "bad" kind) and lower HDL cholesterol, increasing the risk of cardiovascular disease and diabetes. The recommended intake of trans fats is low to zero. The American Heart Association recommends less than 1% of your daily calories come from trans fats. For a person eating 2,000 calories per day, that's 2 grams of trans fats, which is 18 calories.

Trans fats are often artificially produced by adding hydrogen to oils to create more double bonds, making the fats more shelf stable. Some animal-based foods and meats contain trace amounts of naturally occurring trans fat, which is thought to be less damaging to health.

Unsaturated Fat

Unsaturated fats include mono and polyunsaturated varieties in plant and animal-based foods like nuts, seeds, fish, avocados, and olive oil. Both types remain liquid at room temperature and are considered "good" fats due to their health-promoting benefits, namely reducing LDL cholesterol. Those who consume more unsaturated fats have decreased risk levels for developing cardiovascular disease.

Instead of following a low-fat diet, experts suggest increasing your healthy, unsaturated fats and reducing trans fats while limiting saturated. The quality of fat you include in your diet is much more significant for your health than the quantity.

7-Day Low-Fat Diet Plan

You don't need to follow specific timing or meal schedules on a low-fat diet. If you like to eat three meals each day, continue to do so. Snacks are allowed if you choose low-fat options within your daily fat intake goals. This is not an all-inclusive meal plan, and if following the diet, you may find many other meals that work well for you.

What You Can Eat on a Low-Fat Diet

There is no single way to follow a low-fat diet. Many popular and commercial diet plans are low-fat but use different approaches to reduce fat intake. For example, some diets use fat-free meal replacement shakes or low-fat frozen meals.

Others encourage cooking and preparing meals without fats like butter or cooking oils. Low-fat diets can be healthy, but some reduce or eliminate foods that provide important nutrients, enjoyment, and satiety.

Fruits and Vegetables

These foods are usually low in fat, except for avocado and olives. In order to get a variety of healthy nutrients on a low-fat diet, it is generally recommended that you consume fruits and vegetables in all colors of the rainbow.

• Apples
• Oranges
• Melons
• Berries
• Carrots
• Leafy greens
• Asparagus
• Potatoes
• Squash

Low-Fat Dairy

Most full-fat dairy products have a lower fat counterpart, and certain low-fat items provide calcium and protein.

• Low-fat or fat-free yogurt
• Low-fat cheese
• Skim milk
• Low-fat cottage cheese
• Low-fat sour cream

Grains, Legumes and Pulses

Grains, legumes, and pulses provide carbohydrates for energy and are a good source of protein for those on a low-fat diet. Some may cut back on meats, so getting protein from other sources is important.

• Whole grains
• Legumes (beans)
• Pulses (lentils and peas)
• Whole grain bread products

Lean Protein

Many protein sources are low in fat. Choose from these options.

• Skinless poultry
• White fish (cod, halibut)
• Lean cuts of beef (flank steak, filet mignon)
• Lean cuts of pork (pork tenderloin, extra-lean ground pork)
• Egg whites

Low-Fat Sweets

There are low-fat and fat-free sweets, but it's important to note they are likely to be high in sugar. This includes frozen treats like sherbet or sorbet and certain types of candy like licorice or hard candy. While these foods are allowed on a low-fat diet, they don't contribute substantial vitamins or minerals and ca be high in sugar.

What You Can't Eat on a Low-Fat Diet

In general, low-fat diets limit your fat intake to 30% or less of your total daily calorie intake. Some low-fat diets restrict fat severely, lower than 15% of caloric intake. The foods listed below are not strictly banned, but would likely be very limited on a low-fat diet to stay within caloric limits.

Full-Fat Dairy Products

These foods contribute substantial fat grams.

• Full-fat cheese
• Full-fat milk
• Cream
• Full-fat sour cream
• Full-fat yogurt
  

High-Fat Sweets

Popular baked treats are usually made with eggs, oil, and butter that are high in fat. These foods are eliminated completely or substantially reduced on a low-fat diet.

• Cakes
• Pies
• Cupcakes
• Muffins
• Chocolate bars

Nuts and Seeds

The fats in most nuts and seeds provide healthy fats, but they are generally avoided because they are higher in fat. When consuming a low-fat diet, you should still add small portions of these foods to your diet to get all their essential fatty acids. Keep portion size in mind.

• Almonds
• Walnuts
• Chia seeds
• Flaxseed
• Sunflower seeds

Avocado and Olives

These fruits are mostly fat, making them off-limits on a low-fat diet. For instance, an avocado provides 21 grams of fat—which for some people on this diet may be a full day's supply of the nutrient.

Fatty Meats

Fattier cuts of meat are usually eliminated or reduced on a low-fat diet.

• Processed meats and cold cuts
• Ground meat
• Well-marbled steak

Oils

Plant-based oils provide healthy fat, and some are even associated with better heart health. However, they are used sparingly or not at all on a low-fat diet. Some on a low-fat diet use a cooking spray instead of oil when cooking at home to control portions.

• Canola oil
• Olive oil
• Sunflower oil
• Coconut oil
• Butter

Tips to Prepare a Low-Fat Diet

To follow a low-fat diet plan, choose foods that contain less fat or consume smaller portions of fatty foods. Usually, foods are not explicitly forbidden, but to stay compliant with the plan you might have to eat a smaller-than-usual portion of foods that are higher in fat. For instance, chocolate lovers can still consume their favorite foods, just smaller amounts.

Foods low in fat are often foods that are also low in calories, but not always. In many processed foods, fat is replaced by starch, sugar, or other ingredients that still contribute to calories.

Some low-fat salad dressings replace oil with sugar or thickeners that reduce fat while increasing sugar and sometimes calorie content. Watch when buying fat-free coffee creamers, as some contain oil like their full-fat counterparts but the fat contained in a single serving is minimal enough that the food is allowed to be labeled as fat-free.

Natural low-fat or fat-free foods in their whole form (not heavily processed) are likely to be more nutrient-dense. For example, many fruits and vegetables are naturally low in calories and fat. If weight loss is your goal, these foods help you feel full without feeling like you’re on a diet.

Some popular low-fat diets, however, reduce fat intake more substantially. The Ornish diet, for example, recommends consuming no more than 10% of your calories from fat and suggests that those calories should only come from "fat that occurs naturally in grains, vegetables, fruit, beans, legumes, soy foods—and small amounts of nuts & seeds."

Calculate Your Fat Intake

Low-fat diets usually require you to count macronutrients or calories. So, if your goal is to stay under 30% of daily calories from fat, calculate your total calorie intake and ensure your fat grams don't contribute more than 30%.

Read Labels and Count Grams

If you are new to counting calories or tracking macros, using a smartphone app can be helpful. Apps like MyFitnessPal or LoseIt! have databases of thousands of food items. You can scan a product barcode or manually input a specific portion of food to instantly see how many calories and fat grams the food provides.

You can also use a simple food journal to track your fat and nutrition intake. Use the nutrition facts label on the foods you consume (or data from the U.S. Department of Agriculture (USDA) to calculate fats. You'll see that fat is the first item under calories on the label. In addition to total fat grams, the label is also likely to provide information about saturated fat grams and trans fat grams.

Learn About Types of Fat

Most low-fat diets do not make a distinction between different fats. If you want to follow a healthy variation of a low-fat diet, you'll want to understand the types and choose those fatty foods that provide health benefits—specifically monounsaturated and polyunsaturated fats.

Since low-fat diets first became popular, scientists and nutrition experts have learned more about fat and its effects on the body. Monounsaturated fats (found in olives, nuts, and avocados) and polyunsaturated fats (found in fatty fish, walnuts, and seeds) are considered "good fats" because they provide important nutrients and can help reduce cholesterol levels in your blood, lowering your risk of heart disease and stroke.

Saturated and trans fats (which are being eliminated from processed foods) have negative effects on heart health. According to the American Heart Association, eating foods that contain saturated fats raises the level of cholesterol in your blood, which can increase your risk of heart disease and stroke. While the USDA recommends limiting saturated fat to 10% or less of daily calories, the AHA suggests lowering your saturated fat intake to 5% to 6% of total calories.

Sample Shopping List

You'll find many low-fat foods (both processed and naturally low in fat) in most grocery stores. To keep your low-fat eating plan healthy, try to spend most of your time in the outer aisles of the store, like the produce section. In the dairy aisle, look for low-fat alternatives and be prepared to read nutritional labels on packaged foods (like cereals, condiments, and grains) in the inner aisles.

Since the low-fat diet is flexible in terms of food choices, this is not a definitive shopping list and if following the diet, you may find other foods that work best for you.

• Fresh fruits and vegetables in a variety of colors (red peppers, oranges, leafy greens, blueberries, eggplant, etc.)
• Frozen fruits or vegetables (often less expensive than fresh, and won't spoil quickly)
• Grains, preferably whole grains such as quinoa, oatmeal, brown rice
• Beans and legumes (black beans, kidney beans, red beans, lentils)
• Low-fat fish (tilapia, cod, sole)
• Lean skinless protein such as chicken or turkey breast

Pros of a Low-Fat Diet

Limiting your fat intake as a means of calorie control or to improve health does have benefits.

• No foods off-limits: This isn't a highly restrictive diet since no foods are categorically off-limits. Even foods high in fat can be consumed in smaller amounts if your total daily fat intake falls within your goal range.
• Can be effective: Compared with other diets, studies indicate a healthy low-fat diet can be effective for weight loss. Diet quality matters significantly and a low-fat diet isn't necessarily more effective than other diets.
• Promotes nutritious foods: Fruits and vegetables supply vitamins, minerals, and dietary fiber, linked to a decreased risk of cardiovascular disease and obesity. Vitamins and minerals are sources of phytochemicals that function as antioxidants, phytoestrogens, and anti-inflammatory agents.
• Aligns with some dietary guidelines on fat: The National Heart Lung and Blood Institute recommends choosing part-skim mozzarella cheese instead of whole milk mozzarella and low-fat (1%), reduced-fat (2%), or fat-free (skim) milk instead of full-fat milk.
• Inexpensive and accessible: You can go on a low-fat diet without paying for a subscription service or buying special meals. Low-fat foods (naturally low in fat and manufactured low-fat) are readily available in almost every grocery store.
• May improve heart health: If you reduce your intake of saturated fat on a low-fat diet, you may be able to reduce your risk of cardiovascular disease. The American Heart Association suggests consuming no more than 13 grams of saturated fat per day (equal to about 5% or 6% of total daily calories), as this type of fat is linked to a higher risk for heart disease. By watching your fat intake on a low-fat diet, you may become more mindful about healthier fat choices and consume mono- and polyunsaturated fats instead.
• Reduced risk of cardiovascular disease: Studies show men who reduce total fat and saturated fat from 36% and 12% of total calories to 27% and 8% of total calories, respectively, saw a substantial decline in total and LDL cholesterol levels. Similarly, many studies have linked a reduction in saturated fat intake with a reduced risk for cardiovascular disease.
• May prevent certain cancers: Studies suggest reducing dietary fat intake may prevent cancers of the breast, colon, rectum, and prostate. But that doesn't necessarily mean reducing your fat intake below recommended levels is advised.
• May result in weight loss: Low-fat diets have been associated with weight loss for decades. While there are anecdotal reports of weight loss on a low-fat diet, and some studies do support that weight loss can occur on a low-fat diet, there is no strong evidence that a low-fat diet is more effective than others.

Cons of a Low-Fat Diet

Nutrition and health experts do have some concerns about low-fat diets. But as with the beneficial aspects of the diet, the nutritional quality of the foods consumed makes a big difference in mitigating potential health risks.

• Reduces intake of nutrients: Healthy fats provide key benefits, including dietary fat to absorb vitamins A, D, E, and K. Fat supports healthy cell growth and protects your body's organs. Healthy fats can also keep cholesterol and blood pressure under control. Severely reducing your fat intake to levels below what USDA recommends may limit these benefits and keep your body from the nutrients it needs.
• Hard to sustain: Fat helps you to feel full. Without the satiating qualities of fat during meals and snacks, you may overeat other foods and increase your caloric intake, sugar intake, or carb intake to levels that are not consistent with your goals.
• May increase intake of less-healthy foods: When the low-fat diet first became the diet of choice among Americans, several brands developed ultra-processed, low-fat alternatives to traditionally high-fat foods, like cookies, ice cream, and chips. These foods are often high in sugar or starch and may inhibit your health goals rather than help. Many of the foods provide little in the way of good nutrition, and some studies even suggest that overconsuming them may lead to problems with excessive weight gain and diabetes.
• May result in macronutrient imbalances: Going low-fat can lead to a nutritional imbalance. For instance, if you cut back on fat but maintain your caloric and protein intake, you can consume excessive carbohydrates. The USDA suggests adults consume 45% to 65% of calories from carbs. If you only consume 10% of your calories from fat and less than 25% from protein, your carb intake will be above the recommended guidelines.
• May increase intake of refined carbohydrates: Carbohydrate quality matters. Some companies make low-fat foods by replacing fat with large amounts of refined carbohydrates. Frequently consuming highly processed, low-fat foods packed with refined carbohydrates may increase the risk of metabolic disorders and hypertriglyceridemia.
• May not be effective for long-term weight loss: If weight loss is your goal, going low-fat may not be your best option. Several studies have compared low-fat diets to other weight-loss diets (like low-carb diets). In one comprehensive review, researchers found that higher-fat, low-carbohydrate diets led to greater long-term weight loss than low-fat diets.
• May result in micronutrient imbalances: You may not get the micronutrients you need if you reduce your fat intake significantly. Your body needs dietary fat to absorb vitamins A, D, E, and K. Many fatty foods, like nuts, seeds, avocados, olives, and dairy products, are good sources of nutrients like fiber, protein, and calcium.

Is a Low-Fat Diet a Healthy Choice for You?

A low-fat diet can be a healthy and sustainable eating plan consistent with USDA recommendations. However, there can be quite a bit of variation from one low-fat diet to the next, and some low-fat programs can be extremely restrictive and unsustainable while promoting highly processed foods. The key is high-quality, nutritious foods and to keep your fat intake within guidelines suggested by the USDA.

Current dietary guidelines suggest Americans age 19 and older consume 20% to 35% of calories from fat. The USDA also suggests saturated fat intake should be limited to less than 10% of total calories.

Whether or not the low-fat diet is effective for you will also depend on your goals. If weight loss is your reason, be mindful of your total caloric intake and the nutrient quality of your food choices. It is possible to eat low-fat foods and still consume too many calories for your weight-loss goal. Similarly, if optimal heart health is your goal, you will also want to be aware of the balance of nutrition among your food choices.

A Word From Verywell

Evidence suggests that reducing saturated fat and eliminating trans fat is a smart nutritional approach. If weight loss is your goal, watching your fat intake might help reduce your overall calorie intake to lose weight.

However, healthy fats from foods like plant-based oils, avocados, and fatty fish play an important role in good health and in a healthy approach to weight loss. If you're unsure of the best way to include fat, work with a registered dietitian to get personalized recommendations to help you reach your health and wellness goals.

Remember, following a long- or short-term diet may not be necessary for you, and many diets out there don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.