It's time for a Free Low Fat Diet Plan !

Getting a free low fat diet plan from me is just the first step. You have to put in the work! Personally, I prefer the term 'low saturated-fat diet plan' since the plan I am about to give you is low in saturated fats, and rich in the 'good fats'.

Nitin, how can fat be good for you?

That's exactly what I thought when I started out as a personal trainer. The answer lies in a series of hormones called eicosanoids. These hormones control every major function in the body. They are influenced by the type and amount of fat you eat, and your lifesyle.

A well designed, free, low fat diet plan combined with a healthy lifestyle (exercise, sound sleep, low stress) is the secret to weight loss. The food list below is an extension of the low cholesterol diet food list.

Important components of a low fat diet plan.

Fruits and vegetables - Fiber.

Eat at least 3 to 5 servings of fruits and vegetables each day.
Fruits and vegetables are very low in saturated fat and total fat, and have no cholesterol.
When shopping, remember to buy fruits and vegetables to eat as snacks, desserts, salads, side dishes, and main dishes.
Add a variety of vegetables to meat stews or casseroles or make a vegetarian (meatless) main dish.
Raw vegetables are crucial to the success of my free low fat diet plan. Try carrots, broccoli, cauliflower, lettuce and store in the refrigerator for quick and easy use in cooking or snacking.
Serve fresh fruit for dessert or freeze (banana, berries, melon, grapes) for a delicious frozen treat.
Display fresh fruit in a bowl in the kitchen to make fruit easier to grab as a snack.
To keep naturally lowfat vegetables low in fat and saturated fat, season with herbs, spices, lemon juice, vinegar, fat free or lowfat mayonnaise or salad dressing.

Breads, Cereals, Rice, Pasta, and Other Grains.

Breads, cereals, rice, pasta, and other grains, and dry beans and peas are generally high in starch and fiber and low in saturated fat and calories.
They also have no dietary cholesterol, except for some bakery breads and sweet bread products made with high fat, high cholesterol milk, butter and eggs.
Like fruits and vegetables, naturally low fat, low cholesterol breads and other foods in this group are also good choices.
You should be eating 6 to 11 servings of foods from this group each day.

More shopping guidelines.

Choose whole grain breads and rolls often. They have more fiber than white breads and are an important component of the free low fat diet plan.
Buy dry cereals, most are low in fat.
Limit the high fat granola, muesli, and oat bran types that are made with coconut or coconut oil and nuts, which increases the saturated fat content.
Add fat free milk or 1% milk instead of whole or low fat (2% milk) to save saturated fat and cholesterol.
Buy pasta and rice to use as entrees. Hold the high fat sauces (butter, cheese, cream, white).
Limit sweet baked goods that are made with lots of saturated fat, mostly from butter, eggs, and whole milk such as croissants, pastries, muffins, biscuits, butter rolls, and doughnuts. These are also high in cholesterol.

A free low fat diet plan is only one of the several diet plans you can download as a member.

Sweets and Snacks.

Some sweets and snacks, like baked goods (cakes and cookies) cheese crackers, and some chips are high in saturated fat and cholesterol.

The following foods are allowed in the free low fat diet plan, but please do not go overboard. fat free or low fat brownies, cakes, cheesecake, cupcakes, and pastries. Frozen lowfat or nonfat yogurt, fruit ices, ice milk, sherbet, and sorbet.
Caution - these treats may be low in fat, most are not low in calories.
So indulge occasionally, especially if you are trying to control your weight with a low fat diet.

Low fat snack foods.

Every free low fat diet plan should include foods as snacks.

Soy chips.
Ready-to-eat cereals without added sugar.
Frozen grapes or banana slices; or other fresh fruit.
Low fat or fat free crackers.
No-oil baked tortilla chips.
Popcorn (air popped or "light").
Pretzels.
Raw vegetables with nonfat or low fat dip.