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Fat-free diet plan
Here are some fat-free foods that are good for your health.
- Whole-grain bread
- Popcorn without butter
- Low-fat whole-grain cereals
- Pasta or noodles
- Homemade pancakes
- French toast made with minimal fat
- Low-fat crackers
- Baked chips
- Fresh, frozen, or canned veggies
- Fresh, frozen, canned, or dried fruits
- Fat-free-like nonfat, skim milk
- Low-fat or nonfat cheeses
- Fat-free yogurt or kefir
- Fat-free buttermilk
- Lean meats
- Turkey without the skin
- Lean fish
- Egg whites; three per week
Limited Fats and Sweets
- Fat-free ice cream or frozen yogurt
- Hard candies
- Jelly beans
- Sherbets or fruit ice
- Angel food cake
- Coffee, tea
- Carbonated beverages
- Coffee drinks made with fat-free milk
- Cocoa made with fat-free milk
- Soups made from a fat-free milk
- Herbs and spices
- Salt in moderation
Foods to avoid in fat-free diet plan
- Fried rice
- Sweet rolls
- Muffins, scones, coffee bread, and doughnuts
- Most pancakes and waffles
- Cheese bread
- Veggies made in butter, oil, and sauce
- Fried vegetables
- Mashed potatoes made with butter, or cream
- French fries
- Avocados, coconuts, and olives
- Fruit with butter, cream, or sauce
- Whole milk
- Chocolate milk
- Cream like whipped, heavy, or sour
- Whole milk yogurt
- Regular cheese
- Fatty cuts of meat
- Duck or goose
- Sausage or hot dogs
- Cold cuts
- Fish canned in oil
- Nuts and peanut butter
Fats and sweets
- Butter, margarine, lard, and shortening is more than what is allowed
- Snack chips
- Ice cream
- Pastries, pie, cake, and cookies
- Most candy
- Frappes, milkshakes
- Cream soups
- Non-dairy creamer
- Look at food labels: low-fat, nonfat, and fat-free.
- Choose foods that hold less than 3 grams of fat per serving.
- Do not eat sauteed and fried foods.
- Use low-fat cooking methods like baking, roasting, steaming, poaching, grilling, or boiling.
- Choose lean cuts of meat, such as loin and round. Trim fat before cooking.
- Eat small meals more often. This will be easier for your body to process fat that it may eat.
- Work with a dietitian to choose the right foods.
I also wrote a tutorial on Keto Diet For Beginners that you can follow.
Why is a fat-free diet dangerous?
Studies show that a fat-free diet can improve several important risk factors for heart disease, including:
- High blood pressure
- High blood cholesterol
- High C-reactive protein that causes inflammation
Must read heart patient: Diet for Coronary Heart Disease
Type 2 diabetes
Among the health problems associated with a fat-free diet, we can count dry skin, low energy, kidney function impairment, slow infection or wound healing, vision and learning problems, depression, even miscarriage. A fat-free diet is also associated with a higher suicide rate.
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Although, following a strict diet that is very low in fat is extremely troublesome in the long run, as it’s unenjoyable and lacks variety.
While a fat-free diet may benefit some people with serious health conditions, it’s likely unnecessary for most people.
Let me know if you know any other dietary tips that allow you to keep yourself healthy.
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