Low Fat DietIn general, food that has a lot of fat, also has a lot of calories and if you eat too much of it most people will gain weight. On the other hand, food that contains too much sugar, if eaten in excess, will also pile on the pounds and is bad for your teeth. If you are on a low fat diet and you buy some low fat products from the supermarket, then also check for the amount of calories and sugar they contain, as these are also important if you are on a calorie controlled diet.
If you’re on a low fat diet, then you should cut down on saturated fat especially, this means butter, margarine, some dairy, fatty meat and fast food, amongst other things. This is the kind of fat you also find in a lot of readymade food in supermarkets, check the labels, as most of them will have the amount of saturated fat listed. This kind of fat can cause high cholesterol and block your arteries, leading to heart disease and other illnesses. A lot of overweight people eat too many saturated fats, which is why you need to avoid them or cut them down if you want to lose weight.
Some fats are healthy and these are called unsaturated fats, which can be found in oily fish, like sardines and salmon (omega 3) and in some vegetable oils, such as olive oil and corn oil. Omega 3 fats are said to actually help prevent heart problems and lower cholesterol. We also need a certain amount of fat to help our bodies absorb the fat soluble vitamins (A, D, E, K) from our food.
There are a lot of things you can do to make sure you reduce fat in your diet and subsequently lose weight. Of course, you’ll need a menu plan and preferably and exercise plan, to help you shed those pounds.
When you go shopping check the food labels to see how much fat, especially saturated fat, is in the food you are about to eat. An average person, who is not on a low fat diet, should eat about 35% of their daily calorific intake in healthy fat. If you are on a low fat diet, make sure that you get a professional nutritionist to write a menu plan for you, which is based on your age, sex and individual needs. Then you will know exactly how much fat, protein and how many carbohydrates you need to eat per day, so that you lose weight healthily and effectively.
If you want to follow a low fat diet and need to lose weight, then think about the way you cook things. Don’t deep fry your food, steam, grill, bake or poach it, or it salads with low fat dressing, for example. Also, if you are going to make a sauce, then use low fat products, but not too many of them, as their fat content will also soon add up. Also, don’t add extra fat to oils to your meat and fish when you cook them, let them cook in their own fat and juices.
Salads can actually be full of fat and calories, if you add the wrong ingredients to them. Imagine that you add a piece of fried chicken with the skin on, some cubed, full fat cheese and a full fat creamy dressing to your salad, then this of course would not be healthy, low fat or low in calories. If you are making a salad, salad dressing, or sauce then use lean meat and fish, cooked in a healthy way or try tofu, beans of lentils for a change. Sauce should not be eaten too often, but when you make a sauce then use skimmed milk, instead of full fat milk and go easy on the low fat cheese. Try a tomato based sauces for pasta, as these are lower in fat than creamy sauces. For salads, go for a balsamic vinegar and olive oil dressing.
Red meat, lamb, goose, duck and pork are high in fat, so they should only be eaten occasionally, if you’re on a low fat diet, go more for lean, skinless, grilled chicken or turkey. Trim off any skin and excess fat before you cook your meat or fish. Enjoy a small fillet, with a salad or steamed vegetables. Try your hand at stir fries, with spray oil and a good non stick pan, they can be very healthy. Just watch what kind of carbs you serve them with. Don’t eat very fatty cold cuts like pepperoni, salami, etc and eat grille, lean bacon only occasionally.
Low fat yogurt is a great snack, breakfast or dessert and low fat cottage cheese can be a delicious addition of salads, jacket potatoes, or simply on its own. No matter what dairy products you consume, be it milk, cheese, cream or yogurt, then got for the lowest possible fat or diet options. Low fat smoothies, for example, are very healthy and tasty.
If you join Aiqum.com, we have 3000 recipes in our database, many of which are low fat, and these will help to support you during your diet and afterwards.
If you’d like to lose weight then look no further. At AIQUM the nutrition and exercise plans are based on scientific research so that you can lose weight and keep it off, while staying healthy. Forget other diets, AIQUM Germany has already been tested and highly recommended by the German Consumer Association, the Organic Consumer Test, as well as German magazines like Fit For Fun, Shape, Menshealth and Tomorrow, amongst others.
Take a look at the before and after photos of some of our members and read their sensational success stories: Success lose weight stories
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