Modern eating habits often involve excessive fat intake, which can lead to obesity, high cholesterol, and high blood sugar levels. Over time, these issues increase the risk of cardiovascular diseases and diabetes. Controlling fat intake not only helps maintain an ideal body weight but also reduces strain on the body and promotes overall health.
 

Who Can Benefit from a Low-Fat Diet?

A low-fat diet is especially beneficial for the following groups:
✔ Individuals with hyperlipidemia (high triglycerides, high cholesterol)
✔ Individuals who are overweight or obese
✔ Patients with pancreatitis, liver, or gallbladder diseases (e.g., gallstones, cholecystitis)
✔ Patients with chylothorax or chylous ascites
✔ Individuals with diarrhea or fat metabolism disorders

Even for those without these conditions, a low-fat diet is a healthy choice, helping to maintain a balanced fat intake and lower the risk of chronic diseases.
 

How to Follow a Low-Fat Diet?

✅ Maintain an Ideal Body Weight
👉 Formula for Ideal Weight (kg):
[Height (m)² × 22] ± 10%

✅ Avoid High-Fat Foods
Limit the consumption of the following foods:
❌ Dairy Products: Whole milk, condensed milk, powdered milk, cream, cheese, coffee creamer, etc.
❌ Fatty Meats: Fish roe, crab roe, fatty pork, pork skin, duck skin, five-spice pork belly, sausage, bacon, etc.
❌ Processed Foods: Dried meat, jerky, ham, hot dogs, fish balls, meat sauce, etc.
❌ Fried and Refined Carbohydrates: Instant noodles, fried rice, fried foods, bread, chips, caramel candies, etc.
❌ High-Fat Fruits & Nuts: Avocados, coconut, durian, peanuts, cashews, pistachios, sunflower seeds, etc.
❌ High-Fat Condiments: Mayonnaise, peanut butter, sesame paste, satay sauce, chili sauce, fermented bean paste, etc.

✅ Choose Healthier Cooking Methods
👉 Opt for steaming, boiling, stewing, and cold dishes instead of frying or deep-frying.
👉 Select lean meats, such as fish (avoid fatty parts), skinless poultry, and trimmed beef or pork.
👉 Refrigerate soups and stews before consuming to remove excess fat.
👉 Avoid high-fat sauces and soups, such as gravy from roasted meats or braised dishes.

✅ Smart Choices for Eating Out
👉 Choose steamed or stewed dishes, and avoid deep-fried, pan-fried, or oil-heavy foods (e.g., sesame oil chicken, butter crab, pineapple shrimp balls).

✅ Increase Consumption of Low-Fat, Healthy Foods
✔ Eat whole grains, vegetables, and fruits for fiber and nutrients.
✔ Choose low-fat or non-fat dairy products, such as skim milk and yogurt.
✔ Use low-fat seasonings like vinegar, tomato sauce, peppercorns, star anise, scallions, ginger, and garlic to enhance flavor and improve appetite.

✅ Ensure Sufficient Fat-Soluble Vitamins
Long-term low-fat dieters should consult a doctor or nutritionist to supplement vitamins A, D, E, and K to maintain nutritional balance.
 

Special Considerations for Certain Medical Conditions

🔹 Patients with chylothorax, chylous ascites, or liver, gallbladder, and pancreas diseases may need to consume MCT oil (medium-chain triglycerides) under medical guidance to ensure adequate calorie intake without affecting digestion.

By adopting a healthy low-fat diet, individuals can effectively reduce fat accumulation, lower the risk of chronic diseases, and maintain a light, energetic body! ✨