3. Low-Fat Diet
Standard diet: 20–35% of calories from fat
Low-fat:
≤20% of total calories
or
20–40 g fat/day
Choose:
• Lean proteins (fish, chicken breast, egg whites, beans)
• Low-fat dairy
• Minimal oils, butter, fried foods
What a Combined Low-Cal / Low-Carb / Low-Fat Day Looks Like
Lean protein at every meal
Plenty of vegetables
Small portions of whole carbs
Minimal added oils
No sugary drinks or fried foods
Example meal idea:
• Grilled fish or chicken
• Steamed vegetables
• Small portion of brown rice or beans
• Fruit for dessert
Important Note (Especially for Teens)
Very restrictive diets are not ideal for growing bodies. Balance is key—focus on portion control and food quality, not extreme restriction.
If you want, I can help you:
• Calculate safe ranges for your age
• Create a balanced meal plan
• Adjust this for weight loss, health, or energy needs
