Overweight is defined as the excessive accumulation of fat that can be harmful to health and this can be caused by a lack of energy balance. For there to be a balance, the energy ingested in food must be equal to what is expended. To be at a healthy weight, energy consumed and energy dissipated does not have to be exactly balanced every day. For this reason today we will learn about low-fat diets to avoid being overweight .

Low-fat diets to avoid being overweight

A diet that is high in fat is very likely to cause weight gain. However, a balanced strategy is necessary to achieve weight loss despite the intake of low-fat foods. You also need to monitor how many calories you are consuming.

You should keep in mind that the body stores extra calories as fat, even if these foods are low in fat . Therefore, it is necessary to know how to replace these foods with a low-fat diet.


  • The ideal is the consumption of oats, quinoa, flaxseed, which can be added to smoothies and natural juices.
  • Drink a red or green tea without accompaniment or sweetened with natural stevia.
  • If these options are not convincing, you can have a natural orange juice.
  • Two whole wheat toast with panela cheese and crushed tomato with basil.
  • 2 clras of egg with sautéed vegetables is an excellent option for a healthy breakfast .


  • One or two pieces of fruit
  • A natural yogurt without sugar


  • Vegetables cooked on the grill or in the oven and can be prepared in broth or puree.
  • Roasted, cooked or grilled white or red meat. You must make sure that the meat is organic.

Foods for a low-fat diet

Some of these foods, in addition to being low in fat, can help you avoid other diseases from worsening, such as an increase in bad cholesterol in the blood. Additionally, a diet that is generally low in fat can help you lose weight or maintain a healthy weight.

Maintaining a healthy weight reduces the risk of heart disease and stroke , diabetes, and certain types of cancer. Also other health conditions in which a low-fat diet is recommended is when you suffer from gallstones .

Egg whites

Egg whites can be part of a protein-packed breakfast, which contains almost no fat or sugar. The protein it provides is very high compared to the little fat it contains. If you suffer from a problem with cholesterol, eating only the whites is a good option, since the yolk of the egg contains a lot of cholesterol. This is an ideal food in low-fat diets .

White and blue fish

Fish turn out to be a very nutritious food for the body, their fat content is poor, so being overweight can be avoided . For this reason, it is recommended to incorporate white fish such as sea bream, cod, rooster, sole, sea bass, red mullet, grouper and turbot into the diet. You should also avoid cooking them in oil or pickle.

Cereals and legumes

Both foods are healthy to add to a low-fat diet . They provide a large amount of complex carbohydrates that reduce the appetite and increase the feeling of satiety.

Free vegetablesv

Vegetables, being fat-free foods, can be consumed every day in different ways. Among the most prominent are: zucchini, cauliflower, mushrooms, cucumbers, lettuce, spinach, mushrooms, radish, thistles, onion, cabbage, pumpkin, peppers and tomatoes.


Despite having a positive effect on health, there are many diets that limit fruits and in some cases are prohibited due to their high sugar content, among them are figs, grapes, bananas and custard apples. It is advisable to opt for cherries, strawberries, peach, apple, tangerine, grapefruit, papaya and melon.

Steamed sweet potato

Although it is not a common food in healthy diets, sweet potatoes have effective properties for the body . It is a very complete vegetable, with a great complexity of nutrients necessary to keep the body functioning properly. This food is ideal to add to a low-gauze diet, but it should be steamed, never fried.

It must be taken into account that low-fat diets are part of the equation in a weight loss plan, which is why many diets recommend incorporating physical exercise to be able to increase the calorie-burning power, so that there is no increase in weight. Specialists suggest combining cardiovascular activity with stretching and strengthening activities so that the body can work in a balanced and correct way.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses. He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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