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Diet Chart For low fat

About Diet Chart Food Items To Limit Do's And Dont's Food Items You Can Easily Consume

About

About
High triglycerides diet is required to lower the levels of excessive triglycerides, a type of fat, in the body. After eating, the body converts the calories that it doesn’t need into triglycerides and stores them as a future energy source. Triglycerides are integral to a body’s proper functioning however, excessive amounts of them can make one more prone to the risk of heart diseases. Following are some pointers from the high triglycerides diet to reduce the amount of triglycerides in the body. Limit your sugar intake – Extra sugar gets converted into triglycerides and gets stored in the fat cells increasing the scope of heart diseases. Therefore minimising sugar consumption by avoiding fruit juices, sugar-sweetened beverages and soda and instead replacing them with water is known to reduce triglyceride levels in the blood. Reduce saturated and trans fats – Saturated and trans fat is the fat commonly found in fast foods, processed foods, packaged foods, and baked foods to increase their shelf life. Avoiding the consumption of aforementioned categories of foods and replacing them with mono and polyunsaturated fats, such as those found in olive oil, avocados and nuts, can significantly lower high triglycerides levels in the body and reduce the chances of heart diseases. High fibre diet – Fibre is found in fruits, vegetables and whole grains. Other healthy sources of fibre include nuts, cereals and pulses. A high fibre diet helps in decreasing the absorption of fat and sugar in the small intestine thereby reducing triglyceride levels.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Veg Pie (2) + Tomato Chutney (1/3 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Arhar Daal (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup) + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Bottle gourd Curry (1/2 cup) + Fried Fish (1pc.)
Monday
Breakfast (8:00-8:30AM)Mix Veg Poha (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Moong Dal/ Chicken Curry (1 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Beetroot Curry 91/2 cup)
Tuesday
Breakfast (8:00-8:30AM)Vegetable Oats Upma (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Masoor Dal (1 cup) + Raita (1/2 cup) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Snake Gourd Curry (1/2 cup) + Fried Fish (1pc)
Wednesday
Breakfast (8:00-8:30AM)Veg Pie (2) + Tomato Chutney (1/3 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Rajma (1 cup) + 1/4th Fresh Lime + Raita (1/2 cup)
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Bhindi Curry (1/2 cup) + Fried Fish (1pc.)
Thursday
Breakfast (8:00-8:30AM)Mix veg Poha 1 (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + White Chana/ Fish Curry (1 cup) + 1/4th Fresh LIme + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Baked Pumpkin (1/2 cup) + Fried Fish (1pc.)
Friday
Breakfast (8:00-8:30AM)Vegetable Oats Upma (1 cup) + Fresh lime water (1 glass)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Chana Dal (1 cup) + Fried Fish (1pc) + Salad (1 serve) + 1/4th Fresh Lime
Evening (4:00-4:30PM)Green Tea with 1/2 tsp Honey (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Potato-Parwal n Drumstick Curry (1/2 cup) + Fried Fish (1pc)
Saturday
Breakfast (8:00-8:30AM)Methi Paratha (2) + Raita (1/2 cup)
Mid-Meal (11:00-11:30AM)Fruit Salad + Tender Coconut Water
Lunch (2:00-2:30PM)Chapati (1) + Soy Bean Curry (1/2 cup) + 1/4th Fresh Lime + Salad (1 serve)
Evening (4:00-4:30PM)Black Coffee (1 cup) + 6 Almonds + 5 Cashews + 4 Raisins
Dinner (8:00-8:30PM)Chapati (1) + Chicken Stew (1 cup)

Food Items To Limit

  1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
  2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
  3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
  4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
  5. Avoid alcohol
  6. Avoid aerated and artificially sweetened drinks.

Do's And Dont's

Do's:

  1. Eat Healthy Fat to Lose Weight
  2. Eat 2-3 hours before going to sleep
  3. Make Healthy Swaps
  4. Follow Smart Tips for Dining Out

Don'ts:

  1. Don't starve yourself
  2. Dont dehydrate yourself
  3. Dont eat if your are not hungry
  4. Dont eat too much saturated fat

Food Items You Can Easily Consume

  1. Non-starchy fruits and vegetables
  2. Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
  3. Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
  4. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
  5. Have five or six small meals throughout the day.
  6. Eat a heavy breakfast

  • Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H, Tangi-Rozental O. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine. 2008 Jul 17;359(3):229-41. [Cited 30 June 2019]. Available from:https://www.nejm.org/doi/full/10.1056/NEJMoa0708681
  • GINSBERG H, OLEFSKY JM, KIMMERLING G, CRAPO P, REAVEN GM. Induction of hypertriglyceridemia by a low-fat diet. The Journal of Clinical Endocrinology & Metabolism. 1976 Apr 1;42(4):729-35. [Cited 30 June 2019]. Available from:https://academic.oup.com/jcem/article-abstract/42/4/729/2684565
  • Hammer RL, Barrier CA, Roundy ES, Bradford JM, Fisher AG. Calorie-restricted low-fat diet and exercise in obese women. The American journal of clinical nutrition. 1989 Jan 1;49(1):77-85. [Cited 30 June 2019]. Available from:https://academic.oup.com/ajcn/article-abstract/49/1/77/4716280

Popular Questions & Answers

I am 49 years taken tazloc 40 am now bp under control l want to leave allopathy tazloc 40 am and start will ayurvedic for control high bp please advice.

DNB Cardiology, MD
Cardiologist, Dehradun
Its better to continue tazloc. You can go for aggressive lifestyle modifications like walk for 45 minutes daily and less of oily things rice and sugar and more of vegetables and fruits for control of bp.
1 person found this helpful

I am 48 years old and recently been diagnosed with gallbladder sludge. Doctor prescribed me golbi 300. How long will it take to clear the sludge?

MS - General Surgery, Fellowship in Minimal Access Surgery(FMAS), Diploma in Advanced Laparoscopic surgery, Training in Laparoscopy, Advanced training in laparoscopic hernia surgery, Fellowship in advanced proctology
General Surgeon, Srinagar
Hello keep taking golbi as advised. Take lots of fluids. Avoid fatty meals and oils. Add Vit E caps 600 mg once daily In addition to golbi. Do a repeat usg after 6 weeks of starting treatment. If it is pure sludge it improves by 2 months of Treatm...

I have high cholesterol levels in the 300’s. I’m 30 years old. Is it advisable for me to start with rosuvastatin at this age? Or is it because of heredity?

Psychiatrist, Kollam
Life style modification for a month is advised. Got to check fasting lipid profile after one month. If its still high, better to start on meds, especially if you have a family history of heart diseases or stroke.

My father has gallstone of 15. 1 mm detected in usg. The endoscopy results shows the gall bladder is absolutely fine except the stone formation due to cholesterol deposition. This was detected in the month of january. Doctor suggested golbi 300 and ganaton total. My father is suffering from bloating and gas problem.

MS - General Surgery, Fellowship in Minimal Access Surgery(FMAS), Diploma in Advanced Laparoscopic surgery, Training in Laparoscopy, Advanced training in laparoscopic hernia surgery
General Surgeon, Srinagar
Hello if your father is otherwise fit for surgery. I suggest you to find a good laparoscopic surgeon and go for laparoscopic cholecystectomy. Besides bloating etc gall stone can get complicated and cause other problems in future. So better to get ...

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Content Details
Written By
PhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child Care
Pharmacology
Reviewed By
Diploma In Diet & Nutrition
Dietitian/Nutritionist
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