My low fat diet
 

Doing Low fat diet in America

Ideally eat 3 times
I want to eat at least 3 times a day (breakfast, lunch and dinner).

Fix 2 meals out of the 3
Fix or pre-determine 2 out of the 3 meals you eat on a given day. I
think it's important to have at least one meal that's not too
restrictive.

Adequate protein and carbohydrate
I need to obtain adequate protein (according to my weight) and
carbohydrate every day.

Savory Breakfast
I prefer a salty breakfast as opposed to a sweet one.

FAT

Minimum
Zero fat diet is almost impossible but I don't want to get into one.
I don't exactly know how much fat I should be consuming but I am
averaging 40g of fat per day.

Upper Fat intake
Upper limit of fat is 60-70g of fat per day from all foods. As long as
I don't get over that limit, it doesn't matter how much fat I
consume on any day.

Spreading the fat
My method is to spread out my fat intake throughout the day.
Alternatively I eat a very low fat dinner and breakfast (fat 5-20g) and
buy basically whatever I want for lunch. I use the word "basically"
because it's very easy to consume too much fat when eating out. I
don't want to think too much about what I'm eating for lunch but I
don't want to eat whatever I want because it's possible to consume
too much fat.

CARBOHYDRATE

Starches
Eat starches liberally since there's no need to restrict carbohydrate
consumption. I want to make my diet based on starches.

Bread
Remember that many types of bread contain 1g of fat per serving. If I
eat a lot of bread I will end up obtaining 20g of fat from bread. This
is OK but I need to bear that in mind when calculating my total fat
intake.

Rice
Plain boiled rice is relatively safe as it contains little amount of
fat. This is my preferred starch at this moment. I take white instant
rice and mix that with some weight watchers or any other small frozen
dishes.

Pasta
Plain pasta (without any egg, tomato vegetable) whole wheat or white is
OK as well.

Sugar
At this moment, I don't know if consuming lots of sugar is a
good/ok/or bad thing. I haven't totally eliminated it but I have
given free rains to sugar intake.

Beans
I try and eat this every night for dinner time. Any type of beans is
good but am partial to chickpeas since it is palatable cold as well as
hot.

Vitamin/Mineral pills
I take all purpose vitamin/mineral pills daily.

Exercise
I take daily exercise for around 30 minutes a day. I run/jog/walk with
a soccer ball.

Fluid
I drink a lot of water throughout the day. I avoid consuming excessive
amount of liquid when I'm eating. No Sugar drinks at the moment
unless its sugar free. Drink tea but without sugar/honey or fat.

Meat
I like eating meat but most meat has a good amount of fat. Purchase
lean pieces of meat, low in fat and small in portion size. It might be
difficult to eat a big portion of meat due to its high fat content.

Adjusting to this diet: 4 weeks
I need at least 4 weeks to adapt to this diet. I may feel "****"
until then but you really need to be patient.

Junk food
Portion control must be used to eat junk food. I can't afford to eat
a whole pizza pie because I will easily go over my daily fat intake. I
can afford to eat as much pizza as I want for the first meal of the
day, provided I don't over my fat intake. However, this will mean
eating very, very low fat food (boiled rice, vegetables, fruit etc) for
the rest of the day.

Alcohol
Not for me at this time.

Sample diet

Breakfast
Eat rice with weight watchers meal mixed together. I don't eat
everything but have some leftover for dinner

Lunch
Burger and fries with water. No dessert.

Dinner
Leftover from breakfast mixed with can of beans. Dunk another frozen
meal (fat content low due to lunch).

Dessert craving
I had dessert craving in the beginning but its dimished now (still
there sometimes). It is however good to eat something sweet every now
and then. Whether it be a candy/chocolate/fruit/cake/ice cream/etc.