Blog -

Low-Fat Diets for Weight Loss

It’s true that a diet high in fat can lead to weightgain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat.
Remember, your body stores extra calories as fat, even if they come from fat-free, trans fat-free, and low-fat foods. If you replace high-fat foods with high-calorie foods, like sweets, you’ll likely gain weight rather than lose weight.
Tips for Cooking With Fats and Oils
To lose weight, you need to burn more calories than you eat. You can do that by exercising more and by eating less fat and fewer calories.
How Much Fat Should I Eat?
Experts recommend that most adults get 20%-35% of their daily calories from fat. That’s about 44 to 77 grams of fat a day if you eat 2,000 calories a day.
Read nutrition labels on food packages. Nutrition labels show the number of grams of fat per serving and calories per serving. Eat a variety of lower-fat foods to get all the nutrients  you need.
Eat plenty of plant foods (such as whole-grain products, fruits, and vegetables) and a moderate amount of lean and low-fat, animal-based food (meat and dairy products) to help control your fat, cholesterol, carbs, and calories.
When you’re shopping, choose lean meats, fish, and poultry. Limit these to 5-7 ounces per day.
Good and Bad Fats
Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese, and tuna packed in water.
Choose foods rich in omega-3 fatty acids such as salmon, flaxseed, and walnuts for heart health. The Philippine Heart Association recommends eating fatty fish such as salmon twice weekly for the benefits of omega-3 fatty acids.
5 Tips for Low-Fat Cooking
Trim all visible fat and remove the skin from poultry.Refrigerate soups, gravies, and stews, and remove the hardened fat on top before eating.Bake, broil, or grill meats on a rack that allows fat to drip from the meat. Don’t fry foods.Sprinkle lemon juice, herbs, and spices on cooked vegetables instead of using cheese, butter, or cream-based sauces.Try plain, nonfat or low-fat yogurt and chives on baked potatoes rather than sour cream. Reduced-fat sour cream still has fat, so limit the amount you use.
When You’re Eating Out
Choose simply prepared foods such as broiled, roasted, or baked fish or chicken. Avoid fried or sautéed foods, casseroles, and foods with heavy sauces or gravies.
Tips for Cooking With Fats and Oils
Ask that your food be cooked without added butter, margarine, gravy, or sauce.
If you’re ordering salad, ask for low-fat dressing on the side.
Select fruit, angel food cake, nonfat frozen yogurt, sherbet, or sorbet for dessert instead of ice cream, cake, or pie.


Leave a comment

Please note, comments must be approved before they are published

Related Posts

Justification Of My Life
I may seem to appear as a totally serious – type of person at first glance but lo and behold, better take a good look...
Read More
What Doesn't Kill You Makes You Stronger?
That's what they say. What doesn't kill you makes you stronger. It just means all the challenges and problems that ha...
Read More
Life's A Climb, Just Don't Get Exhausted
If you don't know that Miley Cyrus' song, it's called The Climb. Well, they say life is all about the climb. I think ...
Read More
10 Irrational Thoughts Rational People Often Think
Irrational thoughts occasionally occur in the minds of all people. Intelligence does not make someone immune to irrat...
Read More