Tips for maintaining weight while eating less fat

Why does eating less fat sometimes lead to weight loss?

Fat has more than twice as many calories as carbohydrates and proteins. So when you cut fat from an average of 30% of calories to less than 20%, it is necessary to replace those fat calories with protein and carbohydrate calories, to maintain weight.

Why does eating less fat sometimes lead to weight loss?

Fat has more than twice as many calories as carbohydrates and proteins. So when you cut fat from an average of 30% of calories to less than 20%, it is necessary to replace those fat calories with protein and carbohydrate calories, to maintain weight.

Here’s the math for a sample 2,000 calorie eating plan:

  • 30% of calories as fat = 600 calories
  • 20% of calories as fat = 400 calories

So, in this instance, one needs to replace 200 fat calories daily with protein and carbohydrate calories to maintain weight. If you don’t, then weight loss may occur.

How can I increase my calorie intake to avoid weight loss?

1. Start by eating a little more protein:

  • Boiled egg whites (make into egg salad with 1 whole egg and 3 extra whites with low-fat mayo or fat-free yogurt and mustard).
  • Egg substitute (make into scrambled eggs or an omelet with butter flavored nonstick cooking spray or make an “eggy” style of French toast)
  • Tuna (packed in water) made into a salad with celery and low-fat mayo
  • Shellfish like shrimp (super low-fat; can be boiled and spiced)
  • Turkey or chicken breast (make extra for dinner and use for mini meals)
  • Lean white fish like halibut and tilapia
  • Fat-free cheese slices (make into a grilled cheese sandwich)
  • Fat-free Greek yogurt (go for the one with the highest calories)
  • Low-fat peanut butter
  • Fat-free milk or low-fat soy milk (add fat-free chocolate syrup for a treat)
  • Fat-free milk and hot or low-fat dry cereal
  • Beans (if they do not cause stomach problems for you)
  • Fat-free nutrition drink

2. Add generous portions of “healthy” carbohydrates:

  • Fruit (no grapefruit)
  • Dried fruit (take some raisins and dried apricots with you on the road)
  • Apple sauce and canned fruit
  • Baked potato (top with salsa, fat-free sour cream, butter spray or BBQ sauce)
  • Baked yam and sweet potato (bake with brown sugar and butter spray)
  • Boiled new potatoes and “skinny” mashed potatoes made with fat-free milk and butter flavoring
  • Roasted root vegetables (like potatoes, carrots and squash) with seasoning
  • Baked winter squash
  • Peas and corn
  • Pasta with low-fat tomato sauce
  • Rice flavored with broth
  • Low-fat peanut butter and jelly sandwich
  • Fat-free cheese sandwich or grilled cheese made with butter flavored nonstick spray
  • Bagels
  • Pretzels

3. Add fat-free sweets in moderation (discuss this with your doctor first):

  • 100% fruit juices (no grapefruit juice)
  • Blended juice drinks (no grapefruit juice) and smoothies
  • Fat-free fig cookies
  • Fat-free ice cream and frozen yogurt
  • Sorbet and fruit ices and frozen fruit pops
  • Licorice, jelly

4. Eat more frequently.

    Make a plan to include at least 2 extra snacks during the day. You may need to think ahead and take something with you to work, in your purse or bag or in the car. Consider portable items like dried fruit, fruit cups, a package of pretzels or a low-fat peanut butter sandwich. If you have refrigeration, consider a high calorie low-fat yogurt or low-fat cheese stick or a turkey sandwich. A good snack habit is to drink a high calorie shake made with frozen fruit, a banana and some fat-free milk or soy milk. Think about what you enjoy and make it convenient for you to eat.


    If you have lost weight and are struggling to regain weight, have patience. Start first by stabilizing your weight and then add extra calories to increase weight. You may need as many as 500 or more extra calories per day. Your doctor or dietitian will work with you to determine the best source of extra calories and personalize a plan to increase your food intake, including meal and snacks.