Foods to include in a low fat diet for weight loss

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Low fat diets for weight loss often favor foods that are low in fat or fat free. The diet has also been shown to prevent heartburn, lose weight, and improve cholesterol. So which food groups should be included in a low fat diet?

1. Green vegetables

Green vegetables are virtually fat-free and packed with beneficial minerals and vitamins, including calcium, potassium, folate, and vitamins A and K. Green vegetables are packed with plant compounds that help reduce inflammation in the body.
Results of studies show that a diet rich in green vegetables can protect against a number of diseases such as: heart disease, diabetes and cancer. Popular greens include:
Kale Spinach Arugula Collard Green Chard Swiss Romaine Lettuce

2. Fruits

Fruit is a great choice if you're looking for a sweet, low-fat snack. Almost all fruits are low in fat, high in vitamins and minerals, and fiber.
The nutritional composition of the fruit contains plant compounds. In fact, many beneficial plant compounds determine the color of foods. In addition, several plant compounds found in fruit are known to be potent antioxidants.
In the body, antioxidants have a protective role against harmful, unstable molecules called free radicals. Cell damage caused by free radicals is linked to aging, heart disease, arthritis, cancer, and other diseases.
Many studies have shown that a diet rich in fruits and vegetables can reduce the harmful effects of free radicals, due to their high antioxidant content.

3. Beans and legumes

Legumes are inherently low in fat and cholesterol free. Furthermore, legumes are high in fiber, protein, B vitamins and essential minerals, such as magnesium, zinc and iron. Because beans of all kinds have high nutritional value, daily use will bring a number of health benefits.
Research proves legumes can lower blood pressure and cholesterol, as well as manage blood sugar. Also, regularly eating beans and legumes can help with weight loss, as the high fiber content will help you feel fuller for longer.

4. Sweet potatoes

Sweet potatoes are delicious, low-fat foods. The nutritional composition of the average sweet potato contains only 1.4 grams of fat. In addition, sweet potatoes also provide a number of vitamins such as vitamin A, vitamin C and some B vitamins, or minerals, such as potassium and manganese.
Their bright orange color is due to their high content of beta-carotene, a plant pigment known to protect against cell damage caused by free radicals. Beta-carotene is especially beneficial for the eyes. Several studies have found that a diet rich in beta-carotene is associated with a reduced risk of eye diseases.

5. Cherry juice

Cherries also known as sour cherries or Montmorency cherries, are a fat-free fruit that is rich in anti-inflammatory compounds called polyphenols.
Cherries can be beneficial for people who are physically active. Studies show that tart cherry juice helps reduce inflammation and muscle soreness after strenuous exercise.
Cherry juice may also be beneficial for reducing the symptoms of arthritis. In a study on the benefits of cherries, daily intake of tart cherry juice reduced blood levels of inflammatory markers in women with osteoarthritis.

6. Cruciferous vegetables

Cruciferous vegetables are rich in nutrients, including fiber, folate, other minerals, as well as vitamins C, E and K. All of these vegetables are virtually fat-free, making them become an excellent source of nutrients for low fat weight loss diets.
In cruciferous vegetables also contains glucosinolate, which is the cause of the bitter taste of vegetables. Multiple studies have demonstrated Glucosinolate to have anti-cancer effects in animal and test-tube studies.
However, cooking methods can affect the amount of glucosinolates available in cruciferous vegetables. You can get the most glucosinolates if you eat these vegetables raw, steamed, or sautéed instead of boiled.

7. Mushrooms

Mushrooms are a delicious, fat-free food with many health benefits. Mushrooms do not belong to any of the traditional food groups, they are not fruits or vegetables, grains or animal products. In fact, mushrooms have been widely used as food and medicine for centuries.
The nutrients in mushrooms vary by type, but they all contain potassium, fiber, different B vitamins and minerals. Some mushrooms also contain significant amounts of vitamin D.
Furthermore, mushrooms provide the highest levels of ergothioneine, an antioxidant reported to have potent anti-inflammatory effects. Research demonstrates that mushrooms can boost the immune system and protect against certain cancers.

8. Garlic

Garlic's bold flavor and aroma make it a popular ingredient. Furthermore, the garlic ingredient has very few calories and almost no fat.
Many studies show that garlic can strengthen the body's immune system and help prevent the common cold when consumed regularly. Some studies also link the active compounds in garlic to lower blood pressure and cholesterol.

9. Ancient Grains

Ancient grains are defined as those that have remained largely unchanged over the past few hundred years, unlike more modern grains, including wheat and corn.
Although each grain has its own nutritional profile, they are all low in fat and packed with nutrients, such as protein, vitamin E, B vitamins, zinc, phosphorus, fiber, and iron.
Whole grains, including ancient grains, have health benefits. Because, the high fiber content in ancient grains supports healthy digestion, helps you feel fuller longer, and can help manage diabetes.
Diets rich in whole grains have also been linked to a reduced risk of heart disease and stroke, with the oat diet helping with weight loss.

10. White, lean fish

Lean, white fish including cod, cod, perch... These fish are usually low in fat, contain very few calories and provide high quality protein. It is often used in low fat diets for weight loss.
An 85-gram serving of cooked white fish contains about 1 gram of fat, 70-100 calories and 16-20 grams of protein. Provides several essential vitamins and minerals, including vitamin B12, phosphorus, selenium and niacin.

11. Chicken breast

Popular, low-fat chicken breast that provides an impressive amount of high-quality protein in just one serving. The breast is the leanest part of the chicken. An 85-gram serving of grilled, skinless chicken breast contains just 3 grams of fat but provides 26 grams of protein. In addition, chicken provides a large amount of niacin, vitamin B6, selenium and phosphorus.

12. Low-fat milk

Low-fat milk includes skim milk and nonfat milk, including low-fat yogurt and cheese. In general, dairy products are considered excellent sources of protein, several minerals and B vitamins such as riboflavin, niacin, B6 and B12.
Milk is rich in calcium and vitamin D, two nutrients essential for bone health. Additionally, some yogurts contain probiotics, bacteria that are beneficial for gut health.

13. Egg whites

While whole eggs are not considered a low-fat food, egg whites are considered to be the lowest-fat ingredient, as the fat and cholesterol in eggs make up more of the yolk.
The white of a large egg contains no fat, while a whole egg including the yolk usually contains 5 grams of fat. Egg whites are a great source of high-quality protein, making them ideal for limiting fat and calories from your diet.
Once you know the foods in the low fat diet for weight loss, you may want to give yourself a suitable eating plan but still ensure a good source of nutrients needed for body development.
If necessary, you can go to Vinmec International General Hospital for advice by a team of doctors and nutritionists with expertise on a scientific diet according to each person's individual condition.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com - medicalnewstoday.com