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Lowering your fat intake is usually a matter of simple substitution.
For example, a baked potato has no fat. Most people glop on butter at 12 grams of fat per tablespoon or sour cream at 6 grams of fat for two tablespoons.
Instead of butter or sour cream, use salsa. Pace Picante sauce, for example, has only 6 calories per tablespoon and zero fat!
If you don't like salsa, try one of the fat-free gravies.
Heinz puts out some fabulous fat-free gravies that are full of flavour and have few calories and no fat.
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A low-fat diet is typically composed of a limited amount of fat and protein and a high percentage of complex carbohydrates. The theory with these diets is that that body won't make more fat by taking in fat in the diet. The diets work on the premise that complex carbohydrates are less fattening, healthy, and not as easily turned into body fat.
There are two types of carbohydrates--simple and complex. Low fat diets typically aim to have most of the carbohydrates be complex to promote weight loss and overall health.
Most low-fat diets are comprised of limited amounts of lean protein mostly from fish or poultry, and various complex carbohydrates. The carbohydrates that form the foundation for most low-fat diets are:
- fruit
- legumes
- pasta
- potatoes
- rice
- vegetables
- whole grain breads
Low fat/high complex carbohydrate diets require that you consume 55% of your daily calories in complex carbohydrates. They require 25-30 grams of fiber per day. The balance of your caloric intake--45%--may be comprised of simple carbohydrates, limited lean protein, and as little fat as possible.
Although some of the low fat/high complex carbohydrate diets vary a bit in their allowances and requirements, they all are basically the same. You can anticipate a loss of 2-3 pounds per week depending upon the particular version of the diet you select.
A few words on No-Fat Diets... There are dozens of no-fat diets out there just waiting for you to give them a try. Beware! The human body requires a small amount of fat to function properly. Fats are required for certain brain functions, muscle function, cell regeneration, and overall physical health. Before engaging in a no-fat eating program, be sure to check with your physician to determine what health risks you can expect while on the program.
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Read how this 70-year old man changed his life by reducing fats and carbs and becoming a competitive weightlifter! This is truly inspiring.
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If you have experienced successful weight loss and weight management using a low-fat diet, please e-mail us your success story.
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