Low-fat foods are dietary options designed to minimize the intake of fats, particularly saturated and trans fats, which are linked to various health issues, including heart disease and obesity. These foods often include fruits, vegetables, lean meats, and low-fat dairy products. Incorporating low-fat foods into your diet can be particularly beneficial for weight loss, especially during the summer when lighter meals are more appealing.
We checked in with various health experts to learn about 11 different foods to eat if you’re looking for low-fat options for weight loss this summer. Some of their suggestions were celery, bananas, berries, spinach, and many more. Read on to discover all 11 and why they are so great for losing weight.
1. Meringue Desserts
The primary ingredient in meringue is egg whites, which are virtually fat-free. Unlike many desserts that contain butter, cream, or other high-fat ingredients, meringues keep the fat content to a minimum. While meringues do contain sugar, they are generally lower in calories compared to richer, high-fat desserts.
Dr. Matt Chalmers, a health and wellness expert, author, and nutrition speaker, tells us, "When meringue is made without sugar, it can become a delight to any diet. There are several flavors and styles to try, and you can indulge a bit more than with other desserts."
2. Chinese Cabbage
Chinese cabbage is extremely low in calories and pretty much fat-free. This makes it an ideal ingredient for creating satisfying meals without contributing to excessive calorie or fat intake.
Dr. Lee recommends Chinese cabbage (9 calories and 0.8 grams of net carbs per cup) because it contains a "good amount of water as well."
3. Celery
Celery is rich in dietary fiber, which promotes a feeling of fullness and aids digestion. It's also very low in calories and contains almost no fat. This makes it an ideal food for those looking to reduce calorie intake without compromising on volume or satiety.
Dr. Amy Lee, a board-certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific, suggests celery (14 calories per serving and roughly 1.4 g net carb per cup), which contains fiber, to make you feel fuller.
4. Bananas
Bananas are naturally low in fat. A medium-sized banana typically contains less than half a gram of fat, making it a suitable choice for those watching their fat intake.
According to registered dietitian Shena Jaramillo, "[Bananas] are an excellent source of potassium and vitamin B6. They are only about 100 calories per serving, but they are full of fiber to keep you full. They are also one of the easiest choices to grab and take along with you, as they come in their own handy container that keeps!"
5. Lentils
Despite being nutrient-dense, lentils have a relatively low calorie density and are low in fat, meaning they provide a significant amount of nutrients for a relatively low number of calories. This makes them a filling and satisfying option without contributing to excessive calorie intake.
Jaramillo explains, “Lentils are super easy to prep and can be served in anything from burgers to soups. They are high in fiber to help keep you full through the day. They are much lower in calories than many meat products, but they still contain protein. Lentils can be stored for easy access for quick lunch prep or addition to any meal.”
6. Egg Whites
Egg whites are almost fat-free. They contain only trace amounts of fat, making them a low-calorie option for those looking to reduce their fat intake. They provide a significant amount of protein without adding excess calories, making them a suitable choice for those on a calorie-controlled diet.
7. Berries
Berries, such as strawberries, blueberries, raspberries, and blackberries, are low in fat and can be beneficial for weight loss. Berries are naturally low in fat, with most varieties containing less than half a gram of fat per serving. This makes them a low-calorie option for those looking to snack on something without excessive fat and calories.
Michael O. McKinney, a certified nutritionist and health consultant, says, "They consist of high levels of dietary fiber that helps control hunger pangs and regulate digestion. These antioxidants can also reduce inflammation and boost metabolism."
8. Greek Yogurt (Non-Fat or Low-Fat)
Greek yogurt is rich in protein, which is beneficial for weight loss as it helps increase satiety and reduce hunger. Protein takes longer to digest than carbohydrates, helping you feel full for a longer period and reducing the likelihood of overeating. Moreover, non-fat or low-fat Greek yogurt is lower in calories compared to full-fat versions.
McKinney says this type of yogurt "has proteins that help in the growth of muscles, leading to satiety, while at the same time having good bacteria called probiotics that enable proper functioning of the intestines, resulting in a healthy weight."
9. White Fish
White fish, such as cod, haddock, tilapia, and sole, can be beneficial for weight loss due to several factors. White fish are naturally low in calories; a serving of white fish typically contains fewer calories compared to fattier cuts of meat or processed foods.
"These fish are fat-free and low-calorie but abundantly provide high-quality protein, which is essential for muscle repair and maintenance, thereby increasing metabolism rate as well as causing satiety," says McKinney.
10. Quinoa
Quinoa is one of the few plant-based foods that contains all nine essential amino acids, making it a complete protein source. Protein is essential for maintaining muscle mass, promoting satiety, and supporting weight-loss goals by reducing hunger and cravings.
"Quinoa is a versatile whole grain that is high in proteins, low in fat, and contains fiber as well as iron and magnesium, which are essential nutrients. It offers more protein than refined grains do; hence, it helps you feel full and satisfied longer," says Rachel Lowe, physician assistant.
11. Spinach
Spinach is very low in calories, especially when consumed raw or lightly cooked. This means you can eat a substantial volume of spinach without consuming too many calories, which is helpful for weight management. It's also naturally low in fat, specifically saturated fat.
Lowe says, "Leafy greens such as spinach, kale, and Swiss chard are great choices for weight loss as they are low in calories but packed with nutrients. They contain fiber, vitamins (including A, C, and K), and minerals like calcium and magnesium. Fiber makes you feel full longer, hence reducing the total number of calories consumed, while minerals and vitamins support diverse body functions."
