A balanced diet of healthy carbs, fat, and ample protein is essential for preserving your overall wellness as you age, increasing satiety after you eat and boosting your metabolism so you can feel energized and alert throughout the day. However, each macronutrient comes with its own unique impact on your body, and some people find that a lower fat diet can be useful for achieving sustainable weight loss with ease. While this does not mean entirely eliminating fatty foods from your diet, finding lower fat items which can complement your eating plan may be useful in lowering your chance of diabetes and heart disease in the long term.
This is not to say that you should be purchasing foods that have been processed to be ‘low-fat,’ and instead it can be useful to locate naturally lower fat foods that can provide profound benefits to your diet as they’re rich in other nutrients which will benefit your health. If you’ve checked with a doctor or health expert and have been advised to decrease fat consumption in your diet, these are the four naturally low-fat foods you should consider integrating into your eating plan to bulk up your meals and reach your health goals without depriving your body.
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Greek Yogurt
Greek yogurt is an excellent breakfast or snack option if you’re looking for a filling and nutrient dense meal that is also low in fat. “[Greek yogurt is] high protein as well and a great option for breakfast as compared to the processed carbs many Americans consume,” notes Dr. Adrienne Youdim, MD, FACP. Add a handful of berries on top for a serving of antioxidants which can help to fight inflammation and bloating so you have a meal option which will keep you full and satiated without overloading your body with excess calories or fat.
“Your cholesterol may [also] improve because yogurt can be a low fat and cholesterol snack,” says registered dietitian Trista Best. “By eating yogurt over other high fat and cholesterol foods you are cutting down on your dietary intake of these compounds.”
Garbanzo Beans
As a source of plant based protein which is low in fat, garbanzo beans, otherwise known as chickpeas, are a filling and nutrient dense addition to your diet. “[Chickpeas are] low-fat and low-cal and give you your daily dose of fiber in each serving,” says Youdim. Fiber is essential for increasing satiety as well as promoting regular digestion, so adding more fibrous foods that also happen to be low-fat can boost the value of your diet while still offering a number of vitamins and minerals for better health. Chickpeas are also great for adding volume to any salad and taste great in the form of hummus if you’re in search of a low-fat dip to pair with veggies.
Chicken Breast
When cutting down on fat content in your diet it’s important to prioritize other nutrients instead, and higher protein is a great way to go. “Chicken is typically praised for being a healthy animal product depending on the way it is prepared. It is low in fat and high in protein making it great for weight loss and overall health,” says Best. Pair chicken breast with a side salad and rice for a balanced meal complete with protein, carbs, vitamins and minerals while still maintaining a low fat intake.
Cruciferous Vegetables
Cruciferous vegetables are packed with fiber much like chickpeas, making them a filling addition to your diet which is also low in fat. Broccoli, cabbage, brussels sprouts, and cauliflower are all included in this veggie category and are wonderful for increasing satiety after finishing your meal to limit overeating over time, making it easier to lose weight. “These veggies also contain a significant amount of protein which is another important nutrient that aids in weight loss,” says registered dietitian Amelia Brown.
“A decent amount of protein in combination with high fiber helps you to lose weight and encourages you to eat less and for this reason, these veggies should be a consistent part of your daily meals,” she adds. “Having these veggies in your lunch is greatly encouraged.”
