What Foods Can You Have on a Fat Free Diet?

Updated April 17, 2017

Knowing which foods contain no or low amounts of fats is essential to keep your diet on track. Don't eliminate all fats from your diet as some "good" fats may even help weight loss goals. In addition to eating the right foods, consume 5 to 6 smaller meals daily and drink plenty of water to keep your metabolism high and your digestion functioning properly. Adopt these strategies to boost your chances for a successful weight-loss regime.

Fruit and Vegetables

Fresh fruit and vegetables are totally fat free and offer great nutritional benefit. What's more, they are a great source of fibre, which promotes healthy digestion and proper insulin response. With each meal, fill at least half your plate with fresh vegetables. Fruit is a great desert or snack option.

Egg Whites

Essential for maintaining and repairing muscles and connective tissue, proteins are a vital part of a healthy balanced diet. Digestion of proteins also raises the body's rate of metabolism, helping you to burn more calories. With a protein to fat ratio of 60:1, egg whites are the purest form of protein and contain very few calories.

White Fish

White fish like cod and haddock is a good source of proteins and other nutrients, while containing minute proportions of fat and very few calories. 99.2gr of cod or haddock contains 0.9 grams of fat.

Chicken/Turkey Breasts

Chicken and turkey contain large levels of protein, few calories and little fat. Avoid the fattier cuts and stay away from the skin! 99.2gr of turkey breast contains 0.7 grams of fat, with the equivalent portion of chicken serving up 3.5 grams of fat.

Complex (or Low GI) Carbohydrates

Carbohydrates provide the best source of the energy your body needs. Complex carbohydrates--carbohydrates with a low glycemic index--offer a slow-releasing, sustained source of energy that leaves you feeling full for longer, preventing those cravings for unhealthy snacks. In addition they contain minimal traces of fat. Try to avoid simple sugars found in processed foods, sugary snacks, sweets and confectionery, jams and syrups.

Great complex carbohydrates include brown rice, brown pasta, oats and wholegrain breads and cereals.

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About the Author

Joe Faulkner-Edwards has been a freelancer for the BBC since 2008. He writes and researches innovative new factual entertainment formats and output-related material for BBC Online. Faulkner-Edwards is also a health and fitness expert. His health and lifestyle articles have been featured in "The Leeds Student" newspaper. He holds a Bachelor of Arts in broadcasting from the University of Leeds.