Low Fat / Low Sugar Diet Foods

If you are trying to lose weight, a low fat, low sugar diet can be helpful. You can easily replace empty calories from foods that have high sugar content and high saturated fat content with more nutritious foods that will give you more energy and health benefits.

Low Fat Isn’t Always Best

However, be careful about cutting fat out of your diet. Some fats are actually essential. The key is to replace saturated fats found in red meat, bacon, and butter with healthier monounsaturated fats found in canola oil, peanut oil, olive oil, avocados, nuts, and seeds and polyunsaturated fats found in sunflower, corn, soybean, fish and flaxseed.

These essential fats, as well as omega 3 fatty acid, provide many health benefits and should be part of your diet. In general, foods that are labeled as low-fat are not always the healthiest. Foods that are low in saturated fats are usually healthy choices, as well as foods that contain essential fats.

Low Fat, Low Sugar Groceries

To start a low fat / low sugar diet, shop for vegetables and whole grain foods that are low in sugar, lean meats and fish that are low in fat, and dairy products that are either low-fat or nonfat. Beans and soy products are also low-fat sources of protein.

Low sugar veggies include:

  • asparagus
  • avocado
  • broccoli
  • cabbage
  • celery
  • eggplants
  • mushrooms

These provide fiber as well as vitamins and minerals to keep you healthy while you diet.

Sugar Substitutes

Some people think that using artificial sweeteners instead of sugar will curb their sugar cravings. The opposite is true. Most people experience increased sugar cravings when they eat or drink foods that are sweetened with artificial sweeteners. Fruit and 100% fruit juices are the best remedies for sugar cravings.

Before you start any kind of restrictive diet, be sure to check with your health care provider or a dietician for medical advice about which diet plan would be best for you.


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Posts By Sequoia
  • Ducky Hutzler

    I am a 26 year old 5’7″ 280ish lb college student. I cannot continue going hungry because I don’t know what I can eat. I just want to be healthy and beautiful, but I don’t know how. I have struggled with my weight from childhood and never learned proper nutrition. where do I start?

    Fat and miserable
    Klamath Falls, Oregon.

  • 3FC

    Hi Ducky –

    Thank you for your post. While we have many articles that might help I think the best first step would be to join our forums. Our support groups are full of women have struggled with the same issues you are experiencing and can offer the best advice on how to take the next steps. http://www.3fatchicks.com/forum/

  • louise

    ok im 15 and i have really had love hadles and i just want to feel fit. i do heaps of excersises and it helps but i want more to i was thinking of like a list of foods that would be good that have low fat and low sugar. also is eating only breakfast lunch and dinner a good idea or is it ok to have snaks?

    please help thanx 🙂

  • Grace

    Hello! I am a 5’5, 22 year old female..and I work around 50 hours a week. My main hurl is finding time to eat right..but I do know what works. I was a size 3 and 5 in high school..and that is because I knew what to eat and when. I am now a size 10 and 12 because of my busy schedule. I am starting back on what I know to be true tomorrow..and would just like to share with you that have issues with what to do..Low fats and sugars is the best way to go…you don’t have to starve yourself…your body will shut down if you do that. Your blood sugar levels will sky rocket and plummit if you do not keep a steady amount of sugar in your blood. Cutting carbs is a joke..you need carbs..healthy carbs such as wheat and whole grains…to keep you focused and with energy..and not grabbing and shoving anything you can find down your throat. Try to eat every two two four hours…a hearty breakfast…I usually do egg whites equal to 3 eggs, whole wheat toast or bagel with low fat cream cheese…and turkey sausage…two to three hours later I have a snack..handful of pretzels and a low sugar yogurt…for lunch…fish of any kind except fried…whole wheat pasta…turkey burgers..turkey dogs..sandwich on wheat..tuna salad, flat bread wraps with chicken, lean hamburger meat…there are quite a few options…you don’t have to eat salads!…two to three hours later…another snack…wheat crackers..wheat thins….certain low fat, low sugar trail mixes…and for dinner…something light. Point is…don’t starve…don’t cut out your carbs..just stay away from the white breads and pastas…kick the sugary snacks and drinks to the curb..and drink PLENTY OF WATER!! You can also find at a health food store drinks with a natural sweetner called Stevia…last but not least…try to get a little cardio in here and there. A brisk walk down the road…take the stairs…do a cardio dvd…get on the tred mill or elliptical if you have one..or have a gym membership…it’s not as hard to lose weight as most think…just need to know your facts. Good luck everyone..and God bless!!