If you are thinking about losing weight, then you may want to consider low-fat diet. This is a healthy approach that gives you all the nutrition components you need.
Low fat diet: everyone benefits
"I am a big supporter of adhering to a low-fat diet as a diet plan for life," says Elizabeth Ricanyati, MD, Medical Officer at LifeStyle 180 at the Wellness Institute. Cleveland Clinic Foundation. "If you want good health, you have to eat a healthy diet. You will not put a tomato juice in a car and hope to do this work. "
In addition to helping you lose weight by using calories on more filling foods, following low fat diet can help you reduce serious medical conditions including heart disease, high cholesterol and diabetes.
Low fat diet: Choose wisely
The body needs some fat to function properly. But even though every gram of fat has 9 calories, all the fat is not uniformly identical. Some are better for you than others:
Unsaturated fats has both monounsaturated and polyunsaturated fats, which come from plants; You know them as olive, corn and canola oils among others. (You want to avoid foods based on commonly used plants because they contain saturated fat coconut, palm oil and cocoa butter.) On a low-fat diet that can be consumed by the amount of fat you can eat LIMITED, you should be with most of the fat. This category
Saturated fats came from animal products such as meat and dairy foods. They increase the risk of heart disease because they increase the "bad" LDL cholesterol in the body. According to the National Institutes of Health (NIH), your daily calorie intake should be 10 percent or less saturated fat. The American Heart Association recommends even 7 percent less.
Trans fats are found in many snacks, such as margarine and shortening, as well as cookies, cakes, pie and potato chips. Trans fats are formed when a food manufacturer turns liquid oils into more solid fat, sometimes called "partially hydrogenated oil", often to increase shelf life of packaged meals. Trans fat can increase your bad cholesterol. Dr. Recall recommends them to be completely avoided.
Low Fat Diet: Tracking Fat Grams and Calories
To adhere to a low fat diet, how much calories and gram fat you eat and keep most of your food around lean proteins, vegetables, fruits and whole grains.
Low fat diet for maintenance Current Nutrition Guidelines of NIH show that only 20 to 35 percent of your total daily consumption should come from fat. For an average of 2,000-calories-a day's maintenance diet, it means that about 400 to 700 calories per day, or 44 to 77 grams of total fat. Want to follow low fat diet? With most of the fat in your diet coming from unsaturated sources, aim for the low end of that range. To keep saturated fat for 10 percent of your total intake, limit it to 200 calories or 22 grams per day, which is taken from your daily fat allowance.
Low fat diet for weight loss. On a weight loss diet of 1,200 calories, limiting fat to only 20 percent of total daily intake means that you can come from saturated 240 calories, or 26 grams, maximum 120 calories, or 13 grams per day. fat. This leaves you about 1,000 calories to "spend" protein and carbohydrate.
Although it is difficult to know how many fat grams are in a piece of red meat (you can guess using calorie-counting guidebook), for packaged foods, nutrition label tells you everything you need to know. , Which includes total fat grams and calories. , And any saturated and trans fat fats in the village and calories.
Low Fat Diet: Better Building Block
"A low-fat diet includes proteins such as fruit, vegetables, whole grains and lean meat and fish," TERRA FIDLEY, RD, LD, AV Foods Systems, Hillcrest Hospital, Clinical Nutrition Manager at Cleveland Clinic Hospital of Mayfield Heights. it is said. Ohio It is important how you prepare food. Use low fat methods - baked, roasted or browlied rather than DeepFriday. "You can eat all kinds of delicious foods on a low-fat diet," says Fridley. "If you have a favorite food that is high in fat, you can still take it in restraint."
When calories count to lose weight, make sure your calorie intensely spills:
To get enough calcium, do not consume dairy products - choose low fat or fat-free milk, yogurt and cheese for your needs three times a day.
Eat foods such as mustard seeds or whole-wheat roti, whole-wheat crackers, brown rice, popcorn (without butter!), Barley and wheat gourds.
Fill your fresh produce - usually 2 cups of fruits and 2 1/2 cup vegetables - every day. To get a classification of vitamins and minerals, become a rainbow of colors
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