Low Fat Diet

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Eating less fat is probably good for most people, but to lose weight, sustain that weight loss, and be healthy, you must also be careful about the quality of the food you eat. It makes perfect sense, because a gram of fat contains 9 calories,and in comparison, a gram of carbohydrate or protein each contain 4 calories. By eating less fat, you're getting less calories, and MealMixer's Weight Loss Diet Planner helps you do just that.

Many fat-free products have substituted the fat with sugar (and salt) to replace the flavor that was lost when the fat was removed. If there are not considerably fewer calories in the reformulated product, you will not see any weight loss.

Fat is necessary to maintain a healthy body, however many people eat too much of the bad fats, and too little of the good fats. The amount of fat in your diet plays a big role in how all types of fat are digested and metabolized. A good diet can alleviate many problems relating to, for example, high cholesterol, and avoid medications. Small changes in fat intake can have big impacts on your health.

A healthy diet needs to be concerned with the levels of total fat and cholesterol since total fat and saturated fat drive the metabolism of all fats including cholesterol.

  • Saturated fats are converted to cholesterol by the liver and are found in high quantities in animal-based foods, which should be used sparingly. They are solid at room temperature.
  • Polyunsaturated fats are lower HDL (bad cholesterol), but also tend to decease HDL (good cholesterol). These fats are liquid at room temperature.
  • "Monounsaturated" fats both lower LDL (bad cholesterol) but also increase (HDL) the good cholesterol, so use these as much as possible.

Low Fat Diet Guidelines

The USDA recommends the following with respect to fat intake:

  • Total fats: less than 30% of total calories
    • Saturated fats: less than 10% of total calories
    • Monounsaturated: less than 15% of total calories
    • Polyunsaturated: less than 10% of total calories
  • Cholesterol: less than 300 mg daily

MealMixer's Weight Loss Diet Planner tracks all of this for you.

If you have heart disease, then the recommendations change to:

  • Total fats: 25-30% of total calories
    • Saturated fats: less than 7% of total calories
    • Monounsaturated: less than 10% of total calories
    • Polyunsaturated: less than 10% of total calories
  • Cholesterol: less than 200 mg daily

Put in perspective, the estimated average American diet has 34% of calories from fat, 12% (a third of total fat) from saturated fat. So its not hard to have a low fat diet since most Americans are close to it. You just need to stay away from high fat foods.

So how much fat should you have in your diet? To answer this question its easiest to use the BMI Calculator and Diet Calculator, since everyone is different with respect to dietary needs.

High Fat Foods

  • Fatty red meats, sausage, salami, bologna, hot dogs
  • Whole milk, ice cream, and other fatty dairy items
  • Butter
  • Oils (though some have have low saturated fat)
  • Egg yolks (also high in cholesterol)

Low Fat Foods

  • Fruits & Vegetables
  • Cereals, rice, pasta
  • Fish and shellfish
  • Nuts and seeds

Managing Your Low Fat Diet

The best way to manage and maintain a low fat diet is to use the Weight Loss Diet Planner since it will

  • Select meals for you based on your specific dietary needs (fat, protein, carbohydrates and overall calories)
  • Make your shopping list (you are what you eat and you eat what you buy)
  • Plan more fruits and vegetables for you
  • Plan the number of servings you should eat (quantity is even more important that type)
  • Provide recipes with more flavor, less fat

You should also:

  • Trim visible fat from meats, as well as the skin from poultry
  • Eliminate organ meats (liver, kidney)
  • Cut down on certain lunch meats (bologna, salami)
  • Use egg whites rather than the entire egg
  • Drink skim milk rather than milk with fat
  • Roast, grill or bake rather than fry with oil
  • Use olive, canola, safflower, sunflower, peanut, and corn oil


More Thyme: 1. more flavorful meals 2. a longer life through better nutrition 3. more time for other important things in your life.

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