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Loosing Weight the Low Fat Way

Updated on February 28, 2018

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.

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.


Harvard Food Pyramid

Low Carb Diet Plans to Help You Burn Fat

Some Popular Diet plans follow:

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 lose 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

Nutri-System 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]. Hopefully you can make your own best selection and keep the healthy weight your body deserves.

Nutritionist Views on Low Fat Dieting

Jesse's Low Fat Spaghetti Pie

Here is a recipe from a Jesse 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





Check out this Common Calories Chart on the 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




Remember, Low Fat Dieting is just one on many diet ideas!

Hope this article has helped you understand the importance of fat in our system ,the benefits of a low fat diet, as well as the damage of excess fat to our health.

Remember, our bodies need certain fats called essential fatty acids, so a low-fat diet does not mean a you should eat no fat!

There are remedies like vinegar that can assist your low fat objective with healthy fat removal as described in the video. Remember like pineapple, vinegar can be dangerous for people taking some medicines to use.

Always check with your doctor before using a diet and happy dieting!


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