20 Best Fat Free Foods To Include In Your Diet

Fat Free Foods

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Fat free diet has been around for decades. Adhering to a fat free diet and monitoring the calories will help establish a healthy and balanced eating plan. A low fat diet will give increased protection from heart diseases, cancer and other illnesses. It also helps to lower the total calorie intake, leading to fast weight loss. Following a low fat diet becomes a lot easier when you have fat free foods in your kitchen cabinet.

Best Fat Free Foods For You:


Here is a list of fat free foods that you can find easily at your local grocery store.

1. Apples:

An apple a day will keep not just the doctor, but also fat and cholesterol away. This delicious and juicy fruit comes packed with nutrients like thiamin, riboflavin and pyridoxine. It also contains essential minerals like iron, zinc, calcium, phosphorus and potassium. Thus, apples are the best option if you are looking for fat free foods.

2. Papaya:

Papaya is also a good source of soluble fiber, which promotes digestion and healthy bowel movement. Papaya also contains high concentrations of vitamin A and C. Papaya is low in calories too, with one cup serving containing just 55 calories.

3. Watermelon:

Watermelon contains no saturated fats, sodium or cholesterol at all. This fruit is composed of more than 80% water. Other nutrients in watermelon include vitamin C, B, C, K, calcium, magnesium and phosphorus. Vitamin A supports the eyesight and immune system, while vitamin C neutralizes the free radical damage. The high levels of soluble fiber in watermelon boost the rate at which the body burns fat. You can indulge in this fruit at any time of the day.

4. Mangoes:

Mango is another delicious fat free food that you can include in your diet. This fleshy fruit is enriched with vitamins A, B, C and several minerals. The nutrients present in mango aids the production of GABA hormone in the brain, which calms you down and helps you relax. You can try mangoes canned, frozen or dried if they are not in the season.

5. Oranges:

Orange is a semitropical citrus fruit belonging to the Rutaceae family. It contains plentiful of diverse nutrients. The high levels of vitamin C in orange provide resistance from infectious agents while the potassium controls heart rate and high blood pressure. This low calorie fruit also boasts of 12 grams of the daily fiber intake.

6. Blueberries:

Sweet and delicious blueberry is the antioxidant rich food on earth. It contains ellagic acid, an antioxidant that slows down the growth of cancer and other degenerative diseases. Chloregenic acid in blueberries lowers the blood sugar levels, preventing type 2 diabetes. Blueberries can help to cure bladder and gut infections. They are also high in vitamin A, B, C, E, K, thiamine, folate and riboflavin, which contribute towards optimum health and wellness.

7. Lemon:

Juicy and tangy lemon is one of the most nutritious citrus fruits. It contains no fat or cholesterol, but is a rich source of dietary fiber. Lemons are excellent liver detoxifier. A healthy liver promotes the body’s ability to burn and digest the fat. A daily consumption of lemon water prevents fat build up in the body, helping you with weight management.

8. Grapefruit:

Grapefruit is an excellent weight loss food. According to a research conducted at the Johns Hopkins University, eating half grapefruit for breakfast can help you shed 20 pounds in 13 weeks, without changing the dietary pattern. The phytochemicals present in grapefruit help to reduce insulin levels and prevent the deposit of calories in the body.

9. Tomatoes:

Tomato is a pulpy and tangy fruit commonly consumed as a vegetable. It is packed with lycopene, a phytochemical that stimulates the production of amino acid called cartinine in the body. Cartinine can speed up the body’s fat burning process by one third. Tomato holds just 18 calories per cup and has zero cholesterol and saturated fat content. Lycopene protects the cells and other structure in the human body from the free radical damage. It also protects the skin from ultra-violet rays damage.

10. Green Beans:

Tender and flexible green beans are a delight for the vegetarians. It is extremely low in calories and contains no saturated fat. This fat free food contains some digestive hormones that suppress the appetite, making you feel less hungry. It also reduces the absorption of blood cholesterol levels by binding bile acids in the colon. One half cup of beans provides 8 grams of fiber, around 20% of the daily-recommended value. It is also a good source of vitamins, minerals, antioxidants and several phytonutrients.

11. Green Tea:

Green tea has been hailed for its health benefits for centuries. It is one of the most consumed beverages after water. Green tea is fat and calories free when consumed unsweetened. Green tea contains epigallocatechin, an antioxidant that enhances the metabolism, helping you burn excess fat in the body. Green tea helps to control cholesterol in the body. It also prevents dental cavity, fatigue, stress and several skin conditions.

12. Pears:

This sweet and delicious fruit is widely popular for its unique nutrient quality. It is one of the best sources of fiber, which keeps the stomach full, keeping you from overeating. The fiber in this fruit binds to the cancer causing toxins in the colon, protecting the membrane from coming in contact with these compounds. Besides being low in fat, pear is one of the lowest calorie foods. According to a research, people who eat pears lost more weight as compared to those who did not.

13. Fat Free Milk:

Fat free milk is made by removing fat from the whole milk. It contains no added ingredients and is much better than full fat or low fat dairy products. It also contains very few calories. Fat free milk delivers the same amount of protein and calcium as whole milk.

14. Red Peppers:

Red bell pepper is one of the most popular chili peppers in the capsicum family. It is crunchy and thick texture goes with several main dishes. It is one of the richest sources of vitamin C, with just one serving providing more than 200% of the daily value. Red bell pepper contains an alkaloid compound capsaicin, which boosts metabolism, assisting in fast and effective weight loss. It is also found to reduce low-density lipoprotein and triglyceride levels when consumed in moderation.

15. Broccoli:

Broccoli is a member of the cruciferous family of vegetables. This green floret is known for its noteworthy disease preventing and health promoting properties. It is a good source of fiber, minerals, vitamins and several types of antioxidants. The compounds present in broccoli protect from prostate, pancreatic, breast and urinary bladder cancer. One cup of broccoli contains just 25 calories and zero fat. It takes around 80 calories to digest, so you can lose 55 calories just by eating broccoli.

16. Swiss Chard:

Succulent and delicious Swiss chard is one of the most popular green leafy vegetables. It is a storehouse of several essential vitamins and phytonutrients. Chard is extremely low in calories, making it an excellent addition in a weight reduction program. A 100 grams serving of Swizz chard contains just 19 calories. The high levels of vitamin C in chard will maintain connective tissue and boost the immune system.

17. Celery:

Celery is technically a herb used widely in the Mediterranean cuisine for its strong, aromatic flavor. This low calorie vegetable contains 16 calories per 100 grams serving. The leaves of celery are a rich source of antioxidants like beta-carotene, lutein and zea-xanthin. It contains pectin-based polysaccharides that prevent stomach disorder. Regular consumption of celery will prevent Alzheimer’s diseases by limiting neuronal damage in the brain.

18. Egg White:

Egg white in its purest form contains very few calories and negligible fat amount. Egg white is essential for maintaining and repairing the connective tissues. The high levels of protein in egg white raise the body’s rate of metabolism, helping you burn more calories.

19. White Fish:

White fish like cod, skate and haddock contains minute proportions of fat and calories. It is also a good source of protein, omega 3 fatty acids and manganese as well.

20. Lettuce:

Crispy and juicy lettuce is one of the most nutrient dense green leafy vegetables. It is packed with several essential health promoting nutrients. It is an excellent source of vitamin A, B and C. Like most of the green leafy vegetables, lettuce is also extremely low in calories and fats. The high levels of flavonoids in lettuce protect the body from lung and oral cavity cancer.

Remember, low fat food is not a cure for weight loss. In order to lose weight, it is not the fat, but the total calories you consume that matter. Going fat free is great, but you need to consume healthy fats like olive oil, peanut butter and avocado for the proper functioning of the body. Just one teaspoon of healthy fat is enough. Any more than this can lead to weight gain.

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