Conditions - Nutrition & Dietetics - Low Fat Diet
A diet high in fat could lead to weight gain. However, simply switching to a low-fat diet will not help in weight loss. You would also need to watch the calories you consume. Your body stores any additional calories as fat, whether they come from fat-free, trans-fat free or low-fat foods. Our expert dieticians and nutritionists at Apollo Clinic will provide a customised diet meal plan that aids in healthy weight loss.
How can we help you?
At Apollo Clinic, we have some of the best qualified and registered nutrition experts who can recommend a healthy diet plan. Depending on the individual and family medical history, fat requirement varies from person to person. It is recommended that most adults get 20-35% of their daily calories from fat. To put simply, if you have a 2000 calorie diet daily, fat should be 44-77 grams.
Here are some general thumb rules to make sure that you get the right amount of fats:
Check the nutrition labels – While purchasing any food products, check the nutrition labels. Labels show the number of grams of fat per serving and calories per serving. Opt for a variety of lower-fat foods to get all the required nutrients.
Opt for fresh plant foods – Eat plenty of fresh plant foods such as fruit, vegetables, whole grain products. These foods are naturally low in fat and help control calories, fat, carbs and cholesterol.
Have lean meats – Have moderate amounts of lean and low-fat animal-based foods such as meats, poultry and fish. Limit to 140-200 grams per day.
Have low-fat sources of protein – Some good sources of low-fat protein include tofu, low-fat or skim milk, low-fat yoghurt, low-fat cheese, tuna packed in water, dried beans and peas.
Opt for foods rich in omega-3 fatty acids – Foods such as flaxseed, walnuts and salmon help in good heart health. Having fatty foods such as salmon twice a week will give you the benefits of omega-3 fatty acids.
Be watchful while eating out – Order simple preparations that are broiled, roasted or baked. Avoid foods that are sautéed, fried or have heavy gravies or sauces. Request for your food to be cooked with no added margarine, butter, sauce or gravy. When calling for salad, ask for low-fat salad dressing on the side. For dessert, opt for fruit, non-fat frozen yoghurt, sorbet or sherbet over ice cream, pie or cake.
The key to a losing weight successfully is having a balanced diet that helps control the intake of fatty foods.
We, at Apollo Clinic, are dedicated to ensuring that you always have optimum health. Our expert dieticians will first assess various factors such as your lifestyle, medical history, current diet, food allergies and prescribe a completely tailored fat loss diet. Our diet plans detail the calorie intake, diet foods, foods that are to be avoided, gap between meals, diet tips, low-fat recipes and cooking methods. We ensure that your dieting results in fat loss and maintaining healthy weight.