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

    Ingredients:

    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        

    Mixing bowl

    1/2 cup green onions, chopped                    

    Non-stick spray

    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                    

    Skillet                          

    Directions:

    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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