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Low-Fat Diet is the Best to Lose Weight

Updated on November 1, 2014
This U.S. Government Nutrition Facts panel illustrates which nutrients experts recommend you limit and which they recommend you consume in adequate amounts.
This U.S. Government Nutrition Facts panel illustrates which nutrients experts recommend you limit and which they recommend you consume in adequate amounts. | Source

Lose Weight With Pleasure.

  • Easily lose weight without sacrificing too many delicious things.

  • The best way to stay slim for life.

  • How much fat per day should you eat to lose weight?

  • Please, don't use for this diet so called 'lower-fat foods,' or reduced fat foods. Such foods are usually higher in sugar and lower in fat, and logically these foods won't help you to lose weight.

If you have known me all my life, you would perhaps think that I belong to people who stay slim no matter what. This is wrong. I have the tendency to gain weight like everybody else.

My slightly overweight friend doesn't understand it and asks if there is any secret which allows me to keep my weight more or less constant.

She wonders because I don’t eat very little. I'm not too careful with my eating habits. Cakes, cookies, chocolate, and nuts are my 'sweet weaknesses.'

How do I still manage to stay slim?

The Best Way to Stay Slim for Life

It looks like I don’t care much about my figure. Nevertheless, it’s only partially true. I actually avoid eating a lot of carbohydrates like bread, pasta, pizza, etc. This is because I’m a little bit allergic to gluten. Although I love bread 'to death,' I don’t eat lots of it. It happens sporadically that I eat 'a ton' of baked goods or can’t stop eating great cheesy pizza. It happens, but only sometimes (maybe once in a month).

And yes, there is a kind of secret of being slim, and it works without the ‘yo-yo’ effect.

“Tell me finally your secret,” says my slightly overweight friend.

“You probably read the ‘Nutrition Facts’ panel on every grocery product that you buy, don’t you?”

Enjoy Losing Weight

I continue, “There, you can find information on how much fat you need per day. It is in general, 65 grams (2.30 ounces) for women and 80 grams (2.82 ounces) for men. It's a small amount, isn't it? All you need to do is to calculate the total fat grams that you eat during a day. When you don’t eat more fat than 65 grams per day, you'll begin to lose weight.

If you prefer to lose weight faster, consume only 55-60 grams of fat daily. This would be enough to stay slim. The numbers for men, to achieve the same result, are 70-75 grams fat per day. After you’re finished with your diet, you can go back to 65 grams (men 80 grams) daily. This won’t cause the terribly ‘yo-yo effect’; provided you'll stay with the given fat limit per day.”

You need at least 30 grams of fat daily to survive. Never try to consume less fat than 30 grams per day!

She looks a little bit skeptical, but I continue, “I’ve done it in the past, and my ex-boyfriend Joe also has done it. It was fifteen years ago, and he was very fat. At that time, I began to be slightly bigger as well. This was the reason for us to begin with the 'lose weight with pleasure' program. We thought together, 'Why not, let’s try it.' I have to tell you that Joe lost his pounds and was able to hold his weight, more or less, constant. Today, he is still slim, in my eyes even too slim. However, he loves to be slender, and this form of dieting worked well for him.”

“It isn’t difficult at all. 'Lose weight with pleasure' is not a diet but a program where you learn to change your eating habits. It is simple, 'Less fat makes less fat'. The wonderful outcome of this idea is that you don’t need to spend your money at all. It is for free! You can keep all your money and get slimmer at the same time. You don’t need to buy anything additional. You don’t need special pills, drinks, or food. You can buy almost the same food as before, but hopefully you would do it more consciously, and buy less sweets but more veggies.”

My friend likes this idea.

“OK. You’ll need a notepad or simply a piece of paper. Write down on it, all the fat grams you take in during a day.”

How Do I Know How Much Fat I Ate?

I explain her, “Every grocery product we use, tells us in the “Nutrition Facts” panel, how many grams of fat one serving size contains. For example, you cook a vegetable soup for two. You take a tablespoon of butter and fry a chopped onion in it, after this, you put some vegetables, chicken broth or vegetable broth and some noodles. The soup is ready. How much fat do we have in one portion? Let’s check.

One tablespoon of butter has 11 grams of fat, and you’ve used one cube of vegetable bouillon, the package says it is 4 grams of fat. Vegetables and noodles do have zero fat. All together, you’ve used 15 grams fat. This means one portion of your simple vegetable soup (you’ve cooked for two) gives you 7.5 grams fat each.

When you ate a slice of bread with your soup, check on the bread package how much fat it contains. Generally, it would be one or two grams; and it looks like you still have space for some ice cream! One cup of it usually contains 23 grams fat. You can have this extraordinary treat because during a day you have saved on your fat grams.

Let’s say your breakfast was only 12 grams and your lunch was 16 grams, plus the last meal contained 8.5 grams (soup and bread), it totals 36.5 fat grams. You can now have a cup of ice cream and still lose weight. This isn’t of course the healthy way, and you shouldn’t do it every day. However, from time to time to satisfy your sweet tooth, it is truly very OK!”

by maria janta
by maria janta | Source

Be Slim Without Sacrificing Too Many Delicious Things

“I made it easy for myself. I counted the fat grams in my head instead of writing them down, and I remembered them. For example, breakfast was so many grams, lunch was that many grams, and I knew if I could eat a whopping dinner or a poor one.

I put my fat gram intake per day in three parts: breakfast, lunch, and dinner. Twenty grams of fat for each. When my breakfast was only ten grams I could add those not used grams for lunch and my lunch could have 30 grams of fat, if it hadn’t, I could have more grams for dinner. I think it’s pretty easy.”

“I want to try it!” my friend is convinced.

Yes, she should be!

The way to a slimmer figure is there; we can only gather information and make it real. It’s easy and inexpensive. You need only a piece of paper and information on how many grams of fat our food contains. This info is on every package of food you buy. If not, you’ll find a lot of information on the Internet. I found, for example, two captivating Internet pages with information about fat charts:

The best "Fat and Calorie Counter" is here. (This is a .pdf file, and you can print it out) This is a complete information about fat grams and calories for more than 1500 foods including regional foods from different parts of USA.

Food Nutritional Chart - Food Calorie Chart - Fat Gram Chart - Carbohydrates Chart - Calories Chart - Nutritional Value Chart by Linda Stradley This list is reasonably sorted by the food type.

Almost in no time, you’ll learn a lot about fat grams, for example, vegetables have almost no fat (EAT MORE VEGGIES!). Only avocados contain lots of fat as well as alcohol (beer, wine, etc.). Actually, alcohol does have no fat; however, it still belongs to fat-containing foods because alcohol makes us fat (!) and is processed pretty much like fat in our bodies.

For more information about alcohol, see the chart below. The bread usually contains one gram per slice. Ice cream, cakes, nuts, cheese contain a lot of fat. Check the charts on internet pages (see above) or read the labels on your groceries for details.

Alcohol and Fat-Grams

For alcohol, I gave points instead of grams because alcohol doesn’t actually contain fat. For example, one point is equivalent one gram fat, five points = five grams fat, sixteen points = sixteen grams fat, and so far and so on.

I needed to provide this list because about alcohol and fat grams you'll find confusing information on the internet. However, without this chart (see below) your program won't work properly.

Fat Points = Grams
Beer Alcohol Free
11.16 oz.
1 point / fat gram
11.16 oz
11 points / fat grams
3.38 oz.
8 points / fat grams
6.76 oz.
6 points / fat grams
Eggnog (Advocat)
0.68 oz.
3 points / fat grams
Gin 45 %
0.68 oz.
6 points / fat grams
Vodka 32 %
0.68 oz.
4 points / fat grams
Liqueur 32 %
0.68 oz.
4 points / fat grams
Lager Beer, Pils
11.16 oz.
11 points / fat grams
Port Wine
1.69 oz.
6 points / fat grams
Red Wine 12 %
6.76 oz.
15 points / fat grams
Red Wine 15 %
6.76 oz.
19 points / fat grams
Rum 38 %
0.68 oz.
6 points / fat grams
Rum 54 %
0.68 oz.
7 points / fat grams
Sparkling Wine
3.38 oz.
7 points / fat grams
Double Bock Beer
11.16 oz
15 points / fat grams
Brandy 38 %
0.68 oz.
5 points / fat grams
Wheat Beer
11.16 oz.
14 points / fat grams
White Wine 12 %
6.76 oz.
15 points / fat grams
1.70 oz.
4 points / fat grams

What Else You Should Know?

First of all, I'm not endorsing in this article low fat products. No, not at all. Those products generally contain more sugar because after removing fat the taste is less good. This is why sugar is added and the taste is pleasant again! No! Low or reduced fat products are not the solution for low fat diet.

I do not tell you also, drink soft drinks! Such drinks are fat-free, right? Use your common sense, there might be no fat; however, most soft drinks contain sugar, and sugar is going to be converted into fat in your body. So, don't drink sweet sodas. Soft drinks are not any solution for the low fat diet!

Drink tea, ice tea, green tea, or herbal teas like camomille, pepermint, fruit juices or teas, coffee, water, water with a piece of lemon, or water with a tsp. of apple cider vinegar. All drinks should be unsweetened. You can serve all sorts of tea cold and with ice. Diet soda is just an option (not for me, but maybe for you).

Take yourself to a healthier lifestyle! Feel yourself like a new person!

I wish you success!

By the way, some exercises – like yoga, zumba, or jogging - won’t hurt you.

This article isn’t intended to provide any medical advice, diagnosis, or treatment.

Fat Grams in Food

Whar did I miss? What do you think about this diet? Please write in comments.

Do you want to lose some weight?

See results

© 2010 Maria Janta-Cooper


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    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      4 years ago from UK

      Dawn, thank you for your valuable contribution. I may not emphasized it enough I my article that the Fat-Grams-Counting-Diet actually can make you feel happy. It can, because you eat what you like and want, you just count the amount of fat. That's all.

      To prevent the Jo-Jo effect: change your lifestyle and religiously stick to it.

    • profile image

      Dawn UK 

      4 years ago

      Hi after reading this I was very impressed thought it was brilliant, many years ago I lost 6 stone counting grams of fat I had 30 to 35 grams a day, however since then I regained the weight and used the weight watchers system and once again lost 6 stone and once again regained the weight, it was soul destroying really and I have struggled with my weight, however after reading this I have realized that when I lost weight counting grams of fat I was much happier with the lifestyle and it is achievable and therefore I am going to loose weight counting grams of fat and keep the weight off this time and see it as a lifestyle change which has health benefits, I am so pleased I came across this thankyou xx

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      5 years ago from UK

      Hi Andrew. It depends on many factors, like your age, physical activity, and the amount of extra pounds you want to lose. Generally, you will see results in two weeks. After the first positive results stay on track and do not change your diet.

    • profile image


      5 years ago

      How long should it take to start seeing weight loss using this diet?

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      6 years ago from UK

      Thank you Thomas for a highly appreciated visit and comment. Really no chocolate? I love some DARK chocolate from time to time (despite acrylamides... I hope, I'll survive :-)) I also don't eat chips, sweets ... maybe shortbread? ... Pizza ... seldom.

    • Thomas Swan profile image

      Thomas Swan 

      6 years ago from New Zealand

      Very good hub. I read the nutrition label on most items I buy. I don't like when they do "amount per serving" though because it will be different for every product. Often they say "this serves 4 people" when it's a only a little tin of food! That way they can say there is almost no fat per serving. It's much better when they give numbers per 100g because it's easier to compare. I'm wary of anything over 5/100g in fat. I guess I'm a bit of a health nut though, I don't eat any chocolate, crisps (chips) or sweeties, and as for pizza, the less cheese the better because that stuff is almost pure fat! Voted up and useful.

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      7 years ago from UK

      Thank you so much for your comment.

    • EnjoyYourLife profile image


      7 years ago from New York

      So true, the fat you eat could be the fat you wear! Great hub, thanks so much for sound advice and realistic calculating...

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      7 years ago from UK

      I appreciate your commet very much, Surale.

    • surale profile image


      7 years ago from pakistan

      i like your work. nice job u done

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      7 years ago from UK

      Thanks for stopping by. I am glad that you liked it. :)

    • ImChemist profile image


      7 years ago

      Thanks for this tips helping peoples to lose weight , i like your hub and rated it useful.

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      7 years ago from UK

      Dear Sofs, yes you need to be patient of course. Cutting fat is the idea! I feel I need to lose some weight as well (after all those holidays!):-|. :-)

    • sofs profile image


      7 years ago from From the land of wonders

      Great information here, useful hub. Counting calories hasn't been my strength but I have drastically cut down on fats, i am yet to see the results but I need to be patient, I know. Thanks for sharing!

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      7 years ago from UK

      Dear freecampingaussie. Yes, it is much, much better to be fit for the surgery. I hope it'll be a minimal invasive procedure. One of my friends was four weeks after such surgery playing golf again - it was too early of course, but he did well. Wish you success too!

    • freecampingaussie profile image


      7 years ago from Southern Spain

      Thanks , I need help with this , I am trying not to drink as much wine especially after reading this. I am going for surgery soon on my knees and want to get fit .

      Please keep in touch , I have adult ADHD and need reminders !

    • jantamaya profile imageAUTHOR

      Maria Janta-Cooper 

      7 years ago from UK

      Thanks freecampingaussie. This is the best diet in the world, it works always.:-) However, let me know how it works with you. I'll give you so much support as only possible. :)

    • freecampingaussie profile image


      7 years ago from Southern Spain

      Hi, this is interesting and will give it a go, thanks, will let you know if it works for me


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