Choosing foods that are low in fats, but saturated fats above all, can have benefits to to weight loss goals as well as protect the heart from disease and other conditions that can develop from high cholesterol. If you have been recommended a low-fat diet by your medical practitioner or dietician, we will go over some of the basics of a diet based on eating low fat foods.
Remember, that fats, just like vitamins and minerals are an important part of the low fat diet and can’t simply be cut without consequence. Always refer to a qualified dietician and counsel with your primary health provider before pursuing any changes in your regular diet.
Low Fat Diet for Weight Loss
While high quantities of fat in a diet can result in increased weight, this is rarely the problem in itself. Furthermore, it will take more than cutting fats from the diet to initiate any change in weight. In addition to getting proper exercise, you will need to balance your changes in lifestyle with plenty of rest and regular sleep.
The dynamics of losing weight involve the calorie-deficiency. This means that you will be using more calories in your daily exertion than you are regularly consuming. While fats do have a high calorie count, it is nowhere near as high as the calorie count in sugary snacks and carbs. If you simply give up fats while continuing to consume high amounts of sugars and carbs, you will likely gain weight.
Experts recommend that your calories from fats shouldn’t exceed 35% of your regular diet and lower is probably better. If you have a diet of 2000 Cal each day, you should eat about 77 grams of fat each day. As mentioned fats are important to the diet and these 77 grams should be selected from healthy sources.
Less Meats And More Veggies
You will want to begin eating more from the fruits, veggie and plant based foods like whole grains. You will slowly reduce the amount animal based foods like dairy and meats in all their forms. You can enhance the efficacy of this action if you choose meats with smaller quantities of high-quality fats like fish and poultry. Don’t exceed the recommended limits of 7 ounces of meat each day.
Choose Low-Fat Proteins
Look for sources of protein with less fat than meats, tofu, beans and lentils are all great options for eating your fill without consuming high-quantities of meats. Also include meats that are rich in Omega-3 acids which are especially important for improving the health of the heart. Some examples include flax seeds, walnuts and sardines.
Before cooking poultry trim off all the visible fat and cook without the skin. Stews, gravies and soups can be cooled in the refrigerator and the hardened fats removed from the top before serving. Also choose low fat ways of cooking like steaming fish, grilling poultry or boiling veggies as these use less fat.