Loosing Weight the Low Fat Way
What does Low Fat Mean?
The healthiest type of diet plan is a balanced diet that includes foods from all food groups Our bodies need certain fats called essential fatty acids, so a low-fat diet does not mean a you should eat no fat! So, what is fat anyway? Fat is described as one of the Essential Basic Elements in the body because it carries fat-soluble vitamins A & D, and the Chief element needed for digestion, Vitamin E. Fat can be solid, like bacon, or a liquid like oil. Fat is in all meat, whole milk and dairy products. Butter is almost pure fat. Fat is also found in seeds that make vegetable oils. Although Fat is essential to the body, it can also be harmful. Too much Saturated fat can make excess Cholesterol in the blood stream causing Arteriosclerosis. The higher the fat content, the higher the calories count. Check out common calories on fat we consume.
Fats are a group of compounds generally soluble in organic solvents and largely insoluble in water. Some fatty acids are essential nutrients and other fats are non-essential. Fats serve as energy stores for the body and play a vital role to boost immunity againts disease, to maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promote healthy cell functions. Fats are the main source of Essential Fatty Acid a dietary requirement because Vitamins A, D, E and K can only be absorbed with the help of fat..
There are 3 types of food fat: Saturated [meat & dairy], Polyunsaturated [fish & oil] & Monosaturated [olive oil & avocados]. To maintain a “Low Fat” Diet does not mean "No Fat". Even though our bodies need certain fats or essential fatty acids to function, It has been recommended that whenever possible people should choose a low fat brand that is also low in sugar. Remember just because something labeled “low fat” does not always mean it is healthy or less fattening if it is high in sugar. No more than 30% of our daily intake should be fat.
For over half a century, the relationship between dietary fat and glucose metabolism has been studied. Diets high in fat content tend to result in impaired glucose tolerance. Glucose, known as grape sugar, blood sugar or cornstarch, is an important biological carbohydrate. Carbohydrates are the human body's key source of energy, and excess carbohydrates a large concern for most nutritionists.
Glycemic index is a measure of how quickly your body metabolizes carbohydrates. Foods low in carbohydrates are considered to have a Glycemic index of zero. They include: meat, fish, and other high protein foods. Patients follow the basic GI diet by avoiding foods with high GI’s (those over 70), and replace them with low GI foods (those under 55). This stabilizes the insulin roller coaster, and reduces overeating binges. Essentially, eating "Low Fat" foods helps to maintain a stable blood sugar that lowers the risk of Type 2 diabetes. An online Glycemic index chart using the "Traffic Light System" in Rick Gallop's books is found at:. http://www.the-gi-diet.org/glycemicindexchart/
The healthiest type of diet plan is a balanced diet that includes foods from all food groups A nutritionist can advise a patient as part of the medical insurance plan on how to effectively start a "Low Fat Diet" and provide personalized menus to help individuals learn about what to eat and when to eat. Instead of the three meals a day, multiple small snacks are usually suggested. Small snacks of low carbohydrates help a person maintain a steady and healthy blood sugar. Low fat and sugar diets are generally ideal for people who usually enjoy snacks throughout the day.
Fat can be solid, like bacon, or a liquid like oil. Fat is in all meat, whole milk and dairy products. Butter is almost pure fat. Fat is also found in seeds that make vegetable oils. Although Fat is essential to the body, it can also be harmful. Too much Saturated fat can make excess Cholesterol in the blood stream causing Arteriosclerosis. The higher the fat content, the higher the calories count. Check out common calories on fat we consume.
Spreads & toppings Amount Calories
Butter 1 tsp 35
French Dressing 2 tbsp 105
Lard 15 gm 130
Mayo 1 tbsp 105
Peanut Butter 2 tbsp 190
White Sauce/Gravy 1/4 cup 105
Margarine Amount Calories
Benecol 1 tub 90
Benecol light 1 tub 45
Brummel & Brown 1 tub 45
Fleischman's Light 1 tub 40
Promise 1 stick 90
Promise 1 tub 80
Promise Buttery Light 1 tub 45
Promise Fat Free 1 tub 5
Promise Light 1 stick 50
Promise Ultra 1 tub 35
Smart Balance 1 tub 80
Smart Beat 1 tub 20
Take Control 1 tub 50
Take Control Light 1 tub 40
Margarine 28 gm 204
OILS Amount Calories
Canola 1 tbsp 120
Corn 1 tbsp 120
Fat 1 gm 9
Olive 1 tbsp 120
Peanut 1 tbsp 120
Safflower 1 tbsp 120
Sunflower 1 tbsp 120
Vegetable 1 tbsp 120
Dairy Amount Calories
Buttermilk 1 cup 85
Cream 28 gm 3
1Milk - whole 1 cup 165
Skim Milk 1 cup 85
Cheese Amount Calories
Cheddar Cheese 1 cubic inch 125
Cottage Cheese 1/2 cup 95
Custard 1/2 cup 150
Egg 1 medium boiled 80
Ice Cream 1/2 cup 165
Light Cream 1/8 cup 60
Parmesan -grated 2 tsp 57
Sheep Cheese 100 gm 410
Yogurt 100 gm 95
The Department of Agriculture has identified a Pyramid of Essential Foods that include fat. According to their food pyramid, everyone should eat all fats and oils sparingly. This means all people should have a diet that is low in fat content, especially saturated fat. The Pyramids serves as a rough guide and you can make your own personal chart and print it out at: http:/www.mypyramid.gov for free
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Low Carb Diet Plans to Help You Burn Fat
Diet plans include:
Curves Diet according to Author Gary Heavin's means: Work out three (3) times a week & follow low calorie /low carb diet. Want more: visit, http://www.curves.com
Atkins Diet is that a low carb diet will help you burn fat. Eat protein & fat; limit low-carb snacks/ bread/ grain. Visit: http://www.atkins.com
South Beach Diet, Author Arthur Agatston’s South Beach Diet features a 2 Phase low carb diet stressing limited saturated fats; Per Arthur, you should eat lean meat and limit your Carbs. Want more information, visit: http://www.southbeach.com
Hampton Diet encourages eating fish rich in Omega-3 fatty acid, cutting Carbs, limited fruits, vegetables and dairy products. Visit: http://www.freedieting.com/hamptons_diet.htm
Scarsdale Diet follows strict ratio of Fat, Carbs and Protein and claims you can loose 20 pounds in 14 days. It has set menus to follow that are High Protein, Low carb & low fat. Want more visit: www.scarsdalediet.com/ - 6k
NutriSystem Diet comes as pre-packaged meals [you purchase] provide you with a ―good‖ carb diet. You need to follow daily fitness routines. Exercise with a good carb diet is the NutriSystem way. Want more information visit: http://www.nutrisystem.com
Portion Control Diet; eat what you usually do in smaller portions.
The Step Diet, A 12-week walking exercise program & portion control: Eat almost anything; just less of it & walk a minimum of 2,000 steps a day. Visit American Heart.org for more information.
Sonoma Diet, Author Connie Guttersens' states the Sonoma Diet focuses on basic nutrition with portion controls. Her philosophy is to: Enjoy what you eat; Eat from 10 power foods; Beware of too many low-carb snacks; Beware of too many breads. Visit: http://www.sonoma.com
The French Woman’s Diet is essentially a portion control diet eating with quality meals. Individuals on this diet can, Eat anything you want as long as they don’t skip a meal or count calories. They can enjoy food and take time eating it. They need to cut down on the amount of food they eat. Link to French Woman’s diet:
8-Minute Workout. Author Billy Blank, suggests eight (8) min. exercise in the morning to loose pounds. Work on two muscle groups each day. Build positive attitude about exercise. The 8-minute workout DVD is available at most booksellers. http://stanford.wellsphere.com/ wellpage/
Remember ½ of our daily diet should include refined [sugar & starch]. Unrefined [cereal & fruits]
Low Fat Spaghetti Pie
Here is a recipe from a pal that's Low Fat
1 lb. Ground round
1/4 tsp. Salt
1/4 tsp. Pepper
1 1/2 cup low fat sour cream
2 (8oz) cans tomato sauce with garlic
1/2 cup green onions, chopped
4 cups cooked spaghetti noodles
2 qt. Casserole dish
1 1/2 cup low fat sharp cheddar, shredded
1/4-cup low fat dream cheese
Preheat oven at 350 degrees. Cook meat in skillet at medium heat until brown. Stir to crumble meat and drain meat well. Put drained meat back into pan and cover with tomato sauce, onion, salt & pepper. Bring mixture to a boil then reduce heat to simmer for 20 minutes. Place the sour cream, cream cheese and 3/4 cup of cheddar cheese into bowl and mix. Spray casserole dish and put cooked pasta inside. Spread cheese mixture on top of pasta. Add meat mixture then sprinkle top with remaining cheddar cheese. Place casserole dish into oven and bake covered for 25 minutes at 350 degrees. Then remove cover and bake an additional five minutes or, when the cheese bubbles. Serves 6.408 calories per serving: 30% from fat, 13.7 g fat, (7.3 g sat. fat), 28.4 g protein, 39.9 g carbohydrates, 67 mg cholesterol, 849 mg sodium
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