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Overview

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

Sir I have single episode of hypertension but I fall in anxiety after that as it was first instance for me. I don't have any other medical condition. My bp falls under 120-130/ 80-100 some time high if I get anxious. I am ciplar 20 dose for 1 week. Should I take medicine even if my bp is normal.

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Cardiologist, Kolkata
You should do ecg, echocardiography,lipid profile and keep monitoring blood pressure and pulse by making chart at 8 am, 2 pm and 10 pm and follow up.
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I have fatty liver grade 2, is udiliv 300 good medicine for that? I am taking loser 25 mg for high b.p. And lipicard 160 for cholesterol, please advice me.

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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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