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How to Make Low-Fat Diet Meal Plans

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We all know that French fries and burgers aren’t the healthiest choices, but we should treat ourselves to something salty and succulent every once in a while, right? Not necessarily. Researchers at the University of Calgary suggest that just one high-fat meal can radically increase your blood pressure, heart rate, and the resistance of blood vessels as you confront stressful tasks, like public speaking or a physical exercise. Yikes. We’re suddenly regretting indulging in that cupcake. “It’s been well documented that a high-fat diet leads to atherosclerosis and high blood pressure, and that exaggerated and prolonged cardiovascular responses to stress are associated with high blood pressure in the future. So when we learn that even a single, high-fat meal can make you more reactive to stress, it’s cause for concern because it suggests a new and damaging way that a high-fat diet affects cardiovascular function,” stated Dr. Tavis Campbell, a behavioral medicine specialist.

Of course, take this information with a grain of salt. Some people are perfectly healthy, even with the occasional steak and fries meal. However, if you have a history of high cholesterol, high blood pressure, diabetes, obesity, heart disease, or if high cholesterol runs in your family, you should take on a low-fat diet to maintain your cardiovascular health.

Tips to Maintain a Low-Fat Diet Meal Plan

If you want to start making healthier choices or cutting out some of the fat in your diet, take a long, hard look at your current food choices. You can also find ways to cook that will decrease your fat intake.

Making the Right Food Choices:

  • Check your labels and avoid food containing trans-fats, also known as hydrogenated oils.
  • Decrease your consumption of fatty meats like sausages, hot dogs, bologna, salami, organ meats, goose, duck, and untrimmed red meats. Choose lean meats and poultry without skin.
  • Select fat-free, 1 percent fat, and low-fat dairy products.
  • Cut back on beverages and foods with added sugars.
  • If you do drink alcohol, drink in moderation. Resist ordering that second margarita or another round of beer and shoot for only one drink per day. A glass of wine at dinner is a great option for anyone taking on a low-fat diet meal plan.
  • Follow the American Heart Association recommendations when you eat out and try to keep an eye on your portion sizes. As a general rule of thumb, only eat half of your entree and skip dessert.

Cooking methods to decrease your fat intake:

  • Use vegetable broth when cooking instead of oil and butter
  • Always trim your meats, then prepare your skinless and lean meats without added saturated and trans fat.
  • When making sauces, always let your cooking liquid cool, then remove the hardened fat before making gravy or any other sauce. You can also use a fat separator to pour the “good liquid” from the stock, leaving the fat in the pan.
  • Cook your eggs without the yolk, and bake with egg whites instead of whole eggs.
  • When baking, limit your vegetable oil to a tablespoon or less.  You can even substitute apple sauce in some recipes.
  • Replace your butter, lard, or shortening, with vegetable oils, like canola, sunflower, soybean, or olive oil when cooking dishes. Butter can be replaced when sautéing vegetables, pan-frying fish, or cooking pancakes.

Stay motivated to keep up with your low-fat diet meal plan by keeping in mind that you’ll both look and feel better when making healthy choices. While we may miss our steak and fried eggs, indulging in high-fat dishes is just not worth it. While partaking in a low-fat diet, make sure that you’re getting enough “healthy fats” to absorb the fat-soluble vitamins A, D, E, and K, as well as other important nutritional compounds.

Food On The Table can make dinner easier. Learn how here.

The Mediterranean Diet Meal Plan and You

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The Mediterranean diet originated from the idea that Mediterranean populations eat healthier than many Western civilizations. As it turns out, Mediterranean populations have consistently lower levels of heart disease compared to the rest of the Western world, according to an overview of the diet published by the European Society of Cardiology. The Mediterranean healthy hearts could be attributed to a diet rich in monounsaturated fatty acids, which lower risks associated with cardiac disease. Lots of omega-3s from fish and olive oil keep blood pressure, triglyceride, cholesterol, and LDL cholesterol levels stable, according to the U.S Department of Health and Human Services. If you want to change up your diet plan and integrate some omega-3s into your diet, try the Mediterranean diet meal plan.

Fats in the Mediterranean Diet

A key element of this plan is healthy fats. The Mediterranean diet meal plan prioritizes healthy fats, which minimize inflammation and increase energy. Healthy guidelines usually advocate 35% or less of daily calories from fat. However, with the Mediterranean diet meal plan, you can eat 35% to 40% if you limit your diet to healthy, monounsaturated fats, such as those found in olives, nuts, and avocados, instead of saturated fats and trans fats. Saturated and trans fats could contribute to heart disease and should be avoided. Swap butter for olive oil and canola oil to better follow the Mediterranean diet. For example, you can dip bread in olive oil with a bit of garlic and spices, rather than eating bread and butter. Trust us, bread and olive oil is equally delicious. Select low-fat dairy for healthy diet meal plans, like the Mediterranean diet.  For example, swap higher fat dairy products for skim milk, fat-free yogurt, and low-fat cheese.

Mediterranean Friendly Starches

The Mediterranean diet also prioritizes plant-based foods, like fruits and vegetables. The farmer’s market in your area is a great source for garden-fresh produce. Most of your meals will be vegetarian in this diet meal plan, so expect to be cutting meat to a minimum. Also swap white starches for whole grains, legumes, and nuts. Nuts, in particular, are a great source of protein, but should be kept to a minimum since they are calorie dense and fatty. Replace peanut butter that contains hydrogenated fat or increased sodium with natural peanut butter. You could also try almond butter or tahini paste (ground sesame seeds) on bread as peanut butter substitutes.

Meats and Fish on the Mediterranean Diet

Limit red meat to no more than a few times a month in the Mediterranean diet meal plan. Instead, eat fish and poultry at least twice a week. Use fatty fish, rich with omega-3 fatty acids, such as salmon, mackerel, lake trout, herring, sardines, and albacore tuna.  Grill it, don’t fry it! Grilled meat is much healthier and less caloric than fried meat. Minimize your sodium intake by cutting your table salt use and, instead, flavor your food with spices and herbs.

If you like the philosophy of the Mediterranean diet meal plan you may want to give it a go. Whether you want to drop the pounds or you’re simply trying to live a healthier lifestyle, the Mediterranean diet could be your best bet.

 

Choosing a Diet Meal Plan

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“I just can’t eat what I used to!” everyone says. We all know that our metabolism slows down as we age. Biological changes certainly can contribute to weight gain. “The energy powerhouse cells in muscles get damaged with age,” Jonathan Wanagat, UCLA researcher. “That damage accumulates over time and, on top of that, the body’s ability to repair that damage also dwindles with aging,” the researcher explains in an NPR interview.

If you’re concerned about your weight, the first person you should go to is your doctor, especially if you’re dealing with medical conditions associated your weight gain. Your doctor can help you choose a diet meal plan or refer you to a Dietitian or nutritionist who can help you get back on track. There are numerous diet meal plans available to those who want to lose weight. Once you start looking, you’ll be surprised at how many options you have. Here are just some of the many diet meal plans that you could choose from:

Low Calorie Diet

For a low calorie diet, it is essential that you take in fewer calories than you use. Instead of eating only three times per day, plan your diet around 4-6 “mini meals” that allow you to graze throughout the day. For these mini meals you can eat low calorie snacks, like reduced-fat string cheese, low-calorie yogurt, or raw vegetables with low-calorie dip to tide you over. For your main meals, eat 3-4 ounces of lean meats or fish and high fiber foods. Enjoy fruit for dessert to satisfy your sweet tooth. Make sure to drink plenty of water and stay away from sugary sodas. There are low calorie meal plans available free online that you can use for a reference. These can be for various amounts of calories, for example: 1000, 1200, 1500 or an 1800 calorie diet meal plan.

Paleo Diet Meal Plan

This diet meal plan was named after the Paleolithic Period, when our ancestors ate namely meat, fowl, fish, and the leaves, roots, and fruits of plants. The Paleo diet meal plan requires you to eat plenty of fruits, particularly berries and melons. Keep in mind that you will be eating plenty of nutritious, fresh vegetables, as well. You should prioritize your protein intake, to ensure eating 4-8 oz. of lean protein for each meal, such as: chicken, lean beef, turkey, or seafood. Then add several servings of multicolored vegetables to your meals – consume them raw, steamed, or lightly cooked to retain the full nutritional value. Finally, include good fats from avocado, olive oil, or a handful of unsalted nuts such as almonds, pecans, macadamias, or walnuts.

Mediterranean Diet Meal Plan

The Mediterranean diet meal plan is more of a lifestyle than a formal diet meal plan. The meals are meant to be eaten and savored with family and friends. To follow this diet, eat primarily plant-based foods, such as fruits and vegetables. Also, eat whole grains, legumes, and nuts. Bread should be whole grain and eaten plain or dipped in olive oil. Good choices for nuts include walnuts, almonds, cashews, and pistachios. Limit red meat to no more than a few times a month. Make sure the meat you do eat is lean and served in small portions. Eat poultry and fish at least twice a week. Be careful about the type of oil that you eat. Consume monounsaturated fats, such as olive oil, nuts, and avocados, instead of saturated fats and trans fats.

Vegetarian Diet Meal Plan

Vegetarians, in general, eat very healthy foods. To lose weight on a vegetarian diet meal plan, eat foods high in essential nutrients and fiber. If you are eliminating dairy products, then substitute low fat soy, rice or almond milk for regular milk and try soy yogurt. Be sure to include foods that are enriched with vitamins and minerals normally provided by dairy products, such as calcium and vitamin D. Remember to drink lots of water with and in between meals to stay hydrated.

Abs Diet Meal Plan

If you’re looking to smooth out your abs, you may want to try the abs diet meal plan. If you are a woman, then aim to consume no more than 1400 to 1500 calories a day. Learn how to make various smoothies, especially power smoothies with protein. Eliminate all excess empty calories from your diet. Maintain a diet journal and an exercise journal to track your progress on the abs diet. A “clean diet” is typically recommended. The main concept behind the clean diet is that if you eat foods in their natural state, you will be much healthier. For example, eat fresh veggies, instead of ones that are processed or canned. Choose healthy fats like those that can be found in olive oil. Eat equal parts of protein and complex carbohydrates, pick whole grains over processed grains, eat lean meats, and don’t eat fried food. If you follow all of these tips, you’ll be well on your way to rock-hard abs.

HCG Diet Meal Plan

The HCG diet is a very low calorie diet plan was developed by Dr. A.T.W. Simeons. HCG stands for Human Chorionic Gonadotropin, a hormone naturally produced by the placenta in pregnant woman. Simoens linked HCG to fat loss and recommended HCG injections in combination with a VLCD (very low calorie diet). The VLCD aspect of the HCG diet requires that followers consume only 500 calories a day with a diet that contains 200 grams of fat-free protein and a very small amount of starch. The first two days of the diet constitute the “loading phase.” There are no food restrictions and you are allowed to eat whatever you want. Then next is the “maintenance phase” with the 500 calorie per day limit.  The strict protocol does not allow for breakfast, but then requires lunch and dinner to consist of 100grams of lean meat, one vegetable, one Melba toast and one fruit.  The maintenance phase lasts between 26-40 days and requires daily injections that continue 3 days after the diet ends to avoid weight gain.

There are hundreds of diets out there, so there is definitely one that will fit all of your wants and needs. Visit a physician to dictate which diet meal plan is best for you. With a diet meal plan and some exercise, you’ll be well on your way to a healthy, happy lifestyle.

7 Day Diet Plan

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The statistics aren’t exactly in our favor: around two-thirds of dieters regained more weight within four or five years than they initially lost. If you’ve regained all the weight you lost, you may feel as though you’ll never sustain your goal weight. However, there are ways to get back on the bandwagon and back on track after you’ve gained weight. Try starting with a simple 7 day diet plan. These plans are achievable, no fad, no starvation diet needed. If you want to get back on track, try checking out some our article on healthy family recipes for some 7 day diet meal plans, and continue with them if they work for you.

BIGGEST LOSER DIET MEAL PLAN
Nutritionist from the television show, “Biggest Loser,” Chery Forberg, RD was asked to come up with a 7 day diet plan. This plan has 3 meals and 2 snacks a day: 45% carbohydrates, 30% protein, and 25% healthy fats. Also, Forberg suggests that you drink zero calorie and low calorie drinks, such as coffee, tea, and water. Designed by a nutritionist, this is an extremely healthy daily meal plan. The biggest lower diet meal plan also highly encourages 60-90 minutes of moderate exercise four times a week, so get on your bike and start spinning!

THE FULL PLATE DIET
This 7 day diet plan was developed by Lisa MacDonald, nutrition manager at Miraval Life in Balance, a spa in Tucson, Arizona. She did some healthy meal planning to help her customers lose weight and leave her facility feeling their best. The full plate diet is a nutrient-rich 7 day diet plan with a balance of carbohydrates, protein, and fat in every meal. The great thing about the plan is that it is flexible. You can mix and match parts or if you like a certain meal, then you can have it as often as you wish during the 7 day period.

CARB LOVERS DIET MEAL PLAN
If you love carbs, you may want to try a simple carb-lovers diet plan that allows you to indulge in your favorite food group. During the first week, avoid alcohol, salt, and soda as much as you can and drink plenty of water. A carb-lovers diet meal plan also recommends that you drink a specially formulated hot tea, which can help you burn off an extra 80 calories a day. Additionally, add plenty of vitamin C to your diet within the first 7 days, which can help you absorb essential nutrients. You can add some vitamin C to your diet by squeezing lemon juice in your drink or simply taking the recommended amount of vitamin C tablets. Overall, add beans and fiber to your diet to help you suppress appetite and, more importantly, _never_ skip meals.

Following a 7 day diet plan is great if you only have a few pounds to lose or if you want to trim down before a vacation or event. If you want to lose more than two or three pounds, then you will find yourself choosing a diet meal plan, such as, the Atkins Diet, the South Beach Diet, Mediterranean Diet or a low calorie diet. If you stick to your diet, you should have no problem shedding the pounds to ultimately look and feel spectacular.