Low-Fat Diet Guidelines, Tips and Recipes

By Andrea Cohen
Published 9/3/2024
Dietitian Reviewed: Jane Schwartz, RDN, CLT
In This Article
Low-Fat Diet Guidelines, Tips and Recipes

Are you looking for information about low-fat diets so you can decide if following this type of diet is right for you? There are many misconceptions about low-fat diets and things to consider if you want to lower the amount of dietary fat you eat. Here we share the basics of low-fat diets, explain the difference between healthy and unhealthy fats, and detail some of the potential health benefits and drawbacks of following a diet low in fat. You’ll also find tips on reducing fat intake, as well as a selection of delectable and healthy low-fat recipes that are sure to become family favorites. 

Low-Fat Diet Basics

A low-fat diet is one that derives approximately 20% to 30% of total daily calories from fat. However, when focusing on the fat in your diet, it’s important to differentiate between healthy (“good”) and unhealthy (“bad”) fats. Most often, people following a low-fat diet need to focus primarily on reducing the amount of unhealthy fats they eat, although some may need to lower their total fat intake.

Healthy vs. Unhealthy Fats

Fats are often referred to as “healthy” and “unhealthy” or “good” and “bad”. Healthy fats include monounsaturated and polyunsaturated fats, which are mainly found in plant-based foods such as avocados, olives, nuts, seeds, and vegetable oils. There are also unsaturated fats in other foods, such as cold water fish like salmon, mackerel, and herring. 

These fats provide important nutrients. They help lower LDL (“bad”) cholesterol and may raise HDL (“good”) cholesterol, which reduces your risk for heart disease and stroke. They are also essential for other bodily functions, such as blood clotting and absorption of fat-soluble vitamins.

Unhealthy fats include saturated and trans fats. Saturated fats are primarily found in animal products, like red and processed meat, cheese, whole milk, and butter, although you’ll also find them in plant-based foods like coconut and cocoa butter. Trans fats come from hydrogenated oils and are mostly found in processed fried and baked goods. The FDA banned trans fats, but trace amounts may still be found in some processed foods. 

These fats can raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol. This can contribute to clogged arteries and increase your risk of heart disease. Unhealthy fats may also increase your risk for obesity, type 2 diabetes, and some types of cancer. Consuming some saturated fat is okay but it’s best to limit saturated fat to less than 10% of your daily calories. Trans fats should be avoided as much as possible. It’s also a good idea to strictly limit fried food since the frying process is very damaging to your health. As oil heats up, especially beyond its smoke point, it can produce potentially harmful compounds, such as acrolein (which gives burnt oil its acrid smell) and other free radicals.

Health Benefits of Low-Fat Eating

When talking about the benefits of low-fat diets, it should be noted that the main benefits come from limiting saturated and trans fats. These fats can raise LDL cholesterol, the kind of cholesterol that can clog your arteries and contribute to heart disease. By limiting saturated and trans fats, you’ll be doing your heart good. 

Another benefit of fat reduction is that it may help you lose weight, at least in the short term. Each gram of fat contains 9 calories, while a gram of protein or carbohydrates contains just 4 calories. Since fat is very calorie-dense, it makes it easier to lower the number of calories you eat when you reduce the amount of fat in your diet. However, consuming fat keeps you satiated so you’re less likely to overeat. That’s why a low-fat diet is often not a good long-term solution for weight loss or maintenance. Current guidance suggests that reducing simple carbohydrates (like sugar and white flour) and processed foods is more effective at helping you lose weight and stay healthy than lowering the fat in your diet.

Low-Fat Diet Guidelines

If you want to calculate the amount of fat you eat, it’s best to do it based on your total daily calories. There are no specific fat guidelines to follow for individual foods or meals you eat. When following a low-fat diet, focus on limiting saturated fat. Healthy fats usually do not need to be limited, since they have so many health benefits. However, foods that are high in unsaturated fat are still calorie-dense, so you should still practice moderate portion control for weight loss or maintenance.

How to Eat Less Fat

Looking to lower fat levels in your diet? Here are some tips that can help:

  • Limit processed foods. Packaged and prepared foods often contain unhealthy fats and should be limited as much as possible. Even if a food claims to be low-fat or fat-free, the fat is often replaced with other unhealthy ingredients, such as sugar and sodium. It may also contain artificial flavorings, colorings, and preservatives. 
  • Eat whole foods. Fruits, vegetables, and whole grains contain little to no fat in their natural form. Plant-based foods such as avocados, olives, nuts, seeds, and olive oil contain fat, but it is the healthy variety your body needs. Lean meats, poultry, fish, eggs, and dairy also contain some fat and should be eaten in moderation.
  • Consume healthy fats. Your body needs monounsaturated and polyunsaturated fats. They offer numerous health benefits, so when trying to lower the fat in your diet, focus mostly on reducing saturated and trans fats and not unsaturated fats. Sources of healthy fats include avocado, olives, fish, nuts, seeds, nut butter, and olive oil.
  • Limit saturated fat. Select lean cuts of meat and trim visible fat. Remove skin from poultry. When consuming full-fat dairy, such as whole milk, cheese, and butter, watch portion sizes.
  • Avoid trans fat. Although this type of fat has been banned by the FDA, some packaged foods may still contain trace amounts. When it comes to trans fat, it’s best to consume none of it or as little as possible. The best way to do this is to limit the amount of processed and packaged foods you eat.

Low-Fat Diet FAQs

  • If you’re following a well-balanced diet, you may not need to lower your fat intake. But lowering the amount of saturated fat in your diet may help you better control cholesterol levels and improve heart health. There are other reasons why a person may want to follow a low-fat diet, such as if you have gallbladder or pancreas diseases or have trouble absorbing or digesting fat. Some people find that consuming less fat also helps them lose weight. However, including moderate portions of healthy fat in your diet and reducing the refined carbohydrates (sugar and white flour) and processed foods you eat may be a more effective weight loss tool since fat helps keep you satiated so you eat less.

  • The health risks of fat come from saturated and trans fats, not from monounsaturated and polyunsaturated fats. Saturated and trans fats can raise LDL cholesterol. This is the type of cholesterol that can clog your arteries and damage your heart, contributing to coronary artery disease, heart attack, and stroke. High-fat diets have also been linked to obesity, diabetes, some types of cancer, and other health issues.

  • Your body needs dietary fat to perform certain key functions and to absorb fat-soluble vitamins like vitamins A, D, E, and K. If you don’t eat enough fat, you may not be getting the nutrients you need. Also, some low-fat foods are high in carbohydrates so if you often eat low-fat foods, especially those that are highly processed, you may be doing more harm than good to your health. Additionally, although you may lose weight in the short term on a low-fat diet, many people find it difficult to sustain weight loss over the long term if they don’t eat enough fat because they feel hungry and overeat carbohydrates.

  • There are several types of fat. They include monounsaturated and polyunsaturated fats, which are considered healthy or “good” fats. There are also saturated and trans fats, which are often referred to as unhealthy or “bad” fats.

  • A diet that derives less than 20% - 30% of calories from fat is considered to be low in fat. Very low-fat diets are those that limit fat to 10% or less of daily calories. This type of diet may be hard to sustain over the long term.

  • Foods that are low in fat include most fruits and vegetables; protein like chicken or turkey (without the skin), lean cuts of beef and pork, fish, and egg whites; whole grains (prepared without fat); beans and lentils; and low-fat dairy.

  • A low-fat meal is one that derives less than 20% to 30% of its calories from fat. To make a meal lower in fat, make plant-based foods like vegetables, fruit, and whole grains the main part of the meal. Eat a moderate amount of lean protein. Limit sauces, marinades, and accompaniments that are high in fat, such as butter, sour cream, and processed oils.

  • If you’re looking to enjoy a low-fat snack, skip the processed “junk” food and instead eat snacks made from whole foods like fruits and vegetables, lean protein, whole grains, and low-fat dairy. Some examples include Greek yogurt with berries, edamame, low-fat cottage cheese with whole wheat crackers, turkey lettuce wraps, veggies and hummus, or fruit.

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