Low-Fat Diet: Complete Guide
Last updated: 20 February 2026
A low fat diet is an eating pattern that limits total fat–often to under 30% of calories–and emphasises low fat diet foods such as vegetables, fruits, whole grains, lean protein, and low-fat or fat-free dairy. It has been used for heart health and as a high cholesterol low fat diet to help lower LDL cholesterol, and some people follow a low fat diet plan for weight loss. Guidelines have shifted to focus more on the type of fat (less saturated, more unsaturated) and overall diet quality, but a low-fat approach can still be appropriate when recommended by your doctor or dietitian. This guide explains what the low fat diet is, how it works, what to eat and avoid, potential benefits and risks, and a sample day. Always discuss diet changes with your doctor or dietitian, especially if you have high cholesterol or other health conditions.
Disclaimer: The information on this page is for education only and does not replace advice from your doctor or dietitian. Before changing your diet, especially if you have a health condition or take medication, speak to a healthcare professional.
Below you will find what a low fat diet is, how to use a low fat diet plan and low fat diet foods, when a high cholesterol low fat diet is used, what to eat and limit (with a table), benefits and risks, a sample day, and answers to common questions. You can use our calorie calculator and TDEE calculator if you combine this diet with a weight goal.
What is the low fat diet?
The low fat diet restricts total fat intake–typically to less than 30% of daily calories, and in stricter versions to 20% or below. It is based on the idea that reducing fat, especially saturated fat, may support heart health and weight loss. A low fat diet plan structures meals around low fat diet foods: plenty of vegetables, fruits, whole grains, lean meat and poultry, fish, legumes, and low-fat or fat-free dairy; limited full-fat dairy, fatty meats, butter, fried foods, oils, and nuts. A high cholesterol low fat diet is a low-fat eating pattern used to help lower blood cholesterol when advised by a doctor; current guidelines often recommend replacing saturated fat with unsaturated fat and eating enough fibre rather than very low total fat alone. There are no mandatory phases–you follow the pattern ongoing.
Core principles
- Limit total fat (e.g. under 30% of calories); limit saturated fat in particular.
- Emphasise vegetables, fruits, whole grains, lean protein, and low-fat dairy.
- Minimise full-fat dairy, fatty meats, fried foods, and excess added fats and oils.
How the low fat diet works
By cutting fat, you often cut calories–fat has more calories per gram than protein or carbohydrate–so a low fat diet can support weight loss when it creates a calorie deficit. For heart health and cholesterol, reducing saturated fat may help lower LDL in some people; guidelines also stress replacing it with unsaturated fat and eating a balanced diet. Use our TDEE calculator to estimate your needs if weight loss is a goal. A low fat diet plan helps you stay within your fat target by choosing low fat diet foods at each meal. The diet does not replace medication or medical care for high cholesterol or heart disease.
What to eat and what to limit
The table below summarises typical low fat diet foods to eat and to limit. Your doctor or dietitian may give you a specific fat target (e.g. for a high cholesterol low fat diet).
| Eat (low fat diet foods) | Eat in moderation | Limit or avoid |
|---|---|---|
| Vegetables, fruits, whole grains | Lean meat, skinless poultry, fish | Full-fat dairy (butter, cream, full-fat cheese) |
| Legumes, fat-free or low-fat dairy | Small amounts of oil (e.g. olive, rapeseed) for cooking | Fatty meats, fried foods, pastries, crisps |
| Egg whites, most vegetables and fruits (minimal added fat) | Nuts and seeds (small portions–they are high in fat) | Excess added oils, mayonnaise, high-fat sauces |
Choose whole, minimally processed low fat diet foods where possible; some “low-fat” packaged foods contain extra sugar or salt. For a high cholesterol low fat diet, your healthcare team may also advise specific limits on saturated fat and enough soluble fibre. See our heart-healthy diet guide for related advice.
Potential benefits (with caveats)
Benefits are described as “may” or “in studies”–individual results vary. The low fat diet does not treat or cure disease.
- Weight loss: A low fat diet can help with weight loss when it reduces total calories. Weight loss still depends on a calorie deficit–use our calorie calculator and TDEE calculator.
- Cholesterol and heart health: A high cholesterol low fat diet that reduces saturated fat may help lower LDL in some people. Many guidelines now recommend replacing saturated with unsaturated fat and a balanced diet rather than very low total fat. Discuss with your doctor.
Evidence: trials have shown that low-fat diets can support weight loss and some cardiovascular risk factors; effects vary by person. Quality of fat and overall diet matter as much as or more than total fat in some studies. Talk to your doctor or dietitian about what is right for you.
Risks and who should be cautious
A balanced low fat diet that includes enough protein, fibre, and vitamins is generally safe. Points to watch:
- Too little fat: Very low fat intake can make it hard to absorb fat-soluble vitamins (A, D, E, K) and may leave you hungry if not enough fibre or protein. Aim for at least some healthy fats unless your doctor advises otherwise.
- Added sugar: Some low-fat or fat-free products have added sugar. Check labels and favour whole low fat diet foods.
- Medical conditions: If you have diabetes, gallbladder disease, or other conditions, your diet may need to be tailored. Do not start a strict low fat diet without your doctor’s or dietitian’s guidance.
Before starting a low fat diet plan, especially a high cholesterol low fat diet, speak to your doctor or a dietitian.
Sample day (meal ideas)
This is one example of a day that fits a low fat diet–not a prescriptive low fat diet plan. Adjust to your fat target and preferences.
- Breakfast: Oatmeal with fruit and fat-free or low-fat milk; or wholegrain toast with jam or banana; or egg whites with vegetables and wholemeal toast.
- Lunch: Large salad with grilled chicken or chickpeas, fat-free or low-fat dressing; or vegetable soup with wholegrain bread; or a sandwich with lean meat and salad, minimal spread.
- Dinner: Grilled or baked fish or skinless chicken, steamed or roasted vegetables, brown rice or potato. Use little oil; flavour with herbs and lemon.
- Snacks: Fruit, fat-free yogurt, vegetable sticks, or a small portion of wholegrain crackers. Avoid fatty snacks and full-fat dairy.
Use our calorie calculator and TDEE calculator to tailor intake. For related approaches, see our heart-healthy diet, weight loss diet, and diabetic diet guides.
Frequently asked questions
A low fat diet limits total fat intake, often to under 30% of calories (sometimes lower). It emphasises vegetables, fruits, whole grains, lean protein, and low-fat dairy and limits fatty meats, full-fat dairy, fried foods, and added oils. It has been used for heart health and weight loss. It does not replace medical treatment.
You can eat plenty of vegetables, fruits, whole grains, lean meat and poultry, fish, legumes, and low-fat or fat-free dairy. Low fat diet foods to limit or avoid include full-fat dairy, fatty meats, butter, fried foods, and excess oils and nuts. See the table above for a full list.
Yes. A low fat diet plan structures daily meals around low fat diet foods: breakfast, lunch, dinner, and snacks that stay within your fat target (e.g. under 30% of calories). Your doctor or dietitian can tailor a low fat diet plan to your needs–for example for a high cholesterol low fat diet.
A high cholesterol low fat diet was traditionally recommended to lower LDL cholesterol. Guidelines now often emphasise replacing saturated fat with unsaturated fat and enough fibre rather than very low total fat. If you have high cholesterol, your doctor or dietitian will advise the best approach for you.
Not always. Some low-fat or fat-free products have added sugar or salt. The healthiest low fat diet foods are whole foods: vegetables, fruits, whole grains, lean protein, and low-fat dairy. Read labels and focus on minimally processed options. A dietitian can help you plan.
Summary
A low fat diet limits total fat and emphasises low fat diet foods: vegetables, fruits, whole grains, lean protein, and low-fat dairy. A low fat diet plan can help you stay within your fat target; a high cholesterol low fat diet may be recommended by your doctor to support cholesterol management. The diet can support weight loss when it creates a calorie deficit–use our calorie calculator and TDEE calculator. Current guidelines often stress the type of fat and overall diet quality as well as total fat. Before starting, talk to your doctor or dietitian. See our heart-healthy diet, weight loss diet, and diabetic diet guides for related approaches.
Use our calculators with this diet
Set your calorie target and plan meals with our free tools.
You might also like
Other diet guides that may fit your goals.
Heart-healthy & cholesterol diet
Limits saturated fat and sodium; supports heart and cholesterol.
DASH diet
Low sodium, plenty of potassium. Designed to support healthy blood pressure.
Mediterranean diet
Plant-forward eating with olive oil, fish and vegetables. Often recommended for heart health.
Weight loss diet
Balanced eating with a calorie deficit for sustainable weight loss.
Sources and further reading
This article is based on current evidence and guidelines. For more detail, see:
- National and international dietary guidelines on fat intake (e.g. saturated fat, replacement with unsaturated fat)
- Guidance on diet and cardiovascular risk (e.g. from heart associations)
- Systematic reviews on low-fat diets, weight loss, and cardiovascular outcomes
Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.