Let me begin this chapter be saying that SOME fat is essential in our diets to help
our bodies absorb fat soluble vitamins like Vitamin A and to supply two types of
essential fatty acids (EFAs) that our bodies need but don’t produce.
Many people claim that their diets are absolutely fat free but that is virtually
impossible. Foods that are labeled ‘fat free’ still contain up to ½ gram of fat per
serving and there is some fat in all fruit, vegetables, and grains. Skim milk is not fat
free, either. While it is possible to eat a low fat diet it is impossible to eat a no fat
diet.
Actually calculating how many grams of fat that you should consume in a day in
order to lose weight sounds like you need a degree in higher mathematics but
maybe it isn’t quite as hard as it sounds. The entire process begins with the
number of calories that you intend to eat in the first place. When you determine
that number then you must calculate the number of grams of fat that you have
consumed in a day (each gram contains 9 calories) and multiply by 9. Divide that
number by the number of calories that you have consumed. Now, you multiply that
answer by 100 and you will have arrived at the percentage of fat calories contained
in your diet. You need to aim for a fat gram consumption that equals 20-30% of
your total caloric consumption.
You can also find resources on the Internet that can help you to effectively
substitute one food for another and thereby decrease your fat intake. Some handy
substitutions are:
• Use 1 cup of applesauce rather than 1 cup of butter or oleo in baking
• Use 8 ounces of yogurt rather than 8 ounces of cream cheese
• Use 4 cups low fat stock, fruit juice or wine for sautéing rather than 1 cup of
oil. Sauté until all of the liquid evaporates.
• Use 2 egg whites instead of 1 whole egg
• Ground turkey rather than ground beef
• Low fat frozen yogurt rather than ice cream
• Canadian bacon, turkey bacon or lean ham rather than bacon
Remember that the object of a low fat diet is LOW fat and not NO fat. Also
remember that if you are counting fat grams you will also be counting calories.
A low fat diet is considered one of the healthiest diets. It is one that is recognized
by the American Heart Foundation as well as by the American Medical
Association.
A low fat diet is considered very beneficial for heart patients and for those with
diabetes or at risk for stroke or heart attack.
Those who follow low fat diets have lowered their blood pressure as well as lost
weight and both are very good things.
Conclusion: Low fat diets will product weight loss mainly because they are
reduced caloric diets, as well.
By: brown Michael
our bodies absorb fat soluble vitamins like Vitamin A and to supply two types of
essential fatty acids (EFAs) that our bodies need but don’t produce.
Many people claim that their diets are absolutely fat free but that is virtually
impossible. Foods that are labeled ‘fat free’ still contain up to ½ gram of fat per
serving and there is some fat in all fruit, vegetables, and grains. Skim milk is not fat
free, either. While it is possible to eat a low fat diet it is impossible to eat a no fat
diet.
Actually calculating how many grams of fat that you should consume in a day in
order to lose weight sounds like you need a degree in higher mathematics but
maybe it isn’t quite as hard as it sounds. The entire process begins with the
number of calories that you intend to eat in the first place. When you determine
that number then you must calculate the number of grams of fat that you have
consumed in a day (each gram contains 9 calories) and multiply by 9. Divide that
number by the number of calories that you have consumed. Now, you multiply that
answer by 100 and you will have arrived at the percentage of fat calories contained
in your diet. You need to aim for a fat gram consumption that equals 20-30% of
your total caloric consumption.
You can also find resources on the Internet that can help you to effectively
substitute one food for another and thereby decrease your fat intake. Some handy
substitutions are:
• Use 1 cup of applesauce rather than 1 cup of butter or oleo in baking
• Use 8 ounces of yogurt rather than 8 ounces of cream cheese
• Use 4 cups low fat stock, fruit juice or wine for sautéing rather than 1 cup of
oil. Sauté until all of the liquid evaporates.
• Use 2 egg whites instead of 1 whole egg
• Ground turkey rather than ground beef
• Low fat frozen yogurt rather than ice cream
• Canadian bacon, turkey bacon or lean ham rather than bacon
Remember that the object of a low fat diet is LOW fat and not NO fat. Also
remember that if you are counting fat grams you will also be counting calories.
A low fat diet is considered one of the healthiest diets. It is one that is recognized
by the American Heart Foundation as well as by the American Medical
Association.
A low fat diet is considered very beneficial for heart patients and for those with
diabetes or at risk for stroke or heart attack.
Those who follow low fat diets have lowered their blood pressure as well as lost
weight and both are very good things.
Conclusion: Low fat diets will product weight loss mainly because they are
reduced caloric diets, as well.
By: brown Michael
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