Low fat high calorie foods are best when trying to lose weight. While on weight loss programsinclusion of high calorie proteins and high calorie carbohydrates in diet would compensate for the decreased overall calorie intake by meeting daily requirements of nutrients required by the body. 

List of Low Fat High Calorie Foods

1. Fruit Juices – Fruit juice is fat free but has high sugar. Fruit juices will not add any extra fat to the low fat diet. Fruit juices that are ideal while on a weight loss diet include apple, pineapple, cranberry and orange. While 1 cup of apple juice has 114 calories, orange juice has 110 calories.

2. Dairy – Low fat varieties of dairy products are good for those in weight loss programs. Dairy can compensate body with iron, vitamin D, protein and many other nutrients. Fat free and low fat dairy products can be consumed to add calories to the low fat diet. 1 cup of 1% milk contains about 3 g of fat and 120 calories.

3. Vegetables – Vegetables that have high starch content would contain high calories without any unhealthy fats. Squash, carrots, beets, peas are some vegetables that can be included in this list of high calorie low fat foods. 1 cup of winter squash contains only about 1 g of fat and has 100 calories.

4. Rice – This is a natural low fat high calorie food. It contains plenty of carbohydrates but is low in proteins. Brown rice is a better choice when compared to white rice since it has higher amounts of nutrients and fiber. 1 cup of brown rice has about 210 calories of which fat constitutes about 2 g.

5. Pasta – Pasta features on this list next with 4 oz. of cooked pasta containing about 150 calories of which fat is only 1g. This is one of the best high calorie low fat foods that people on weight loss diets love to gorge on.

6. Whole Grain Bread – Whole grain bread is a healthy low fat food with plenty of fiber and only 2 g of fat. One slice of whole grain bread contains approximately 109 calories of which 18 g is carbohydrates.

7. Beans and Legumes – These form the group of plant foods that are low in fat but high in calories. Moreover, beans and legumes have high content of fiber and protein and kidney beans, pinto beans, peas, lentils etc are some very good examples. 1 cup of kidney beans contain 120 calories of which fat is only 1g.

8. Potatoes – These are very high in carbohydrates but low in protein and fat. 1 large baked potato contains 278 calories of which fat is only 1g.

People who try to incorporate these low fat high calorie foods in their diet while on their weight loss programs should ensure that they use these foods very judiciously and never go overboard with them. These foods are low in fat but high in calories which can cause damage to weight loss goals if not restricted.

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