Flavors - Low Fat Diet - Following a Low Fat Diet Without Torturing Yourself
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Nope, this isn't true. You really need to eat fat in order to function properly, and to ingest any vitamins or minerals which are fat soluble. In fact, it's ordinarily standard to eat about 30% of your fat from fat (healthy fats, that is). However, for some people, it's critical to eat a diet lower in fat. If you have heart problems or high cholesterol, your best choice will be to effect a low fat diet.
What makes up a low fat diet? If you're following a low fat diet, you'll need to get less than 30% of your fat from fat. Of your daily calories, no more than 7% should come from saturated fats, and no more than 1% from those evil trans fats we're all hearing about. Cholesterol should be reduced to a maximum of 300 mg per day, and sodium no more than 2,300 mg daily.
So, how do you go about beginning a low fat diet? First, you have to look at the places in your diet where fat can be reduced. Here is a list of some "danger foods" that tend to be dangerously high in fat-- especially the bad fats that are especially damaging to your health.
High Fat Foods To Avoid
o Full-fat dairy foods, such as whole milk, ice cream, and whipping cream
o Fatty red meats, such as quarterly ground beef, marbled cuts of steak, etc.
o Butter. Butter is 80% fat and is full of cholesterol.
o Oils. Oil is 100% fat. Some oils, though, are healthier for you, such as olive oil and canola oil. Watch out for the trans fats in hydrogenated oils.
o Eggs. The yolks are very high in cholesterol. The whites, however, have lots of protein and are great for you.
o Cheese. Most cheeses consist of tons of fat. Some, such as mozzarella, are lower in fat.
o Processed meats, such as salami, hot dogs, sausage, and bologna. These are full of fat and cholesterol
Following a low fat diet doesn't necessarily mean omitting the above food from your diet. A low fat diet is about production salutary choices. If you love a good steak, have one. But eat it rarely, make it small, and be sure to trim off any extra fat. Try to make up for a "cheating" meal by reducing your intake of other fats for awhile.
A salutary diet doesn't have to be torture. You don't have to stop eating the things you like completely. There are plenty of ways to eat a low fat diet and still be satisfied. Learn to experiment, and make salutary choices that taste great.
Low Fat Diet Tips
o Eat more fresh fruits and vegetables.
o Buy and eat only lean meat, and trim off any graphic fat. Remove all skin from poultry. Go meatless as often as you can, and add more fish to your diet.
o Eat one egg instead of two. Or, great yet, use egg whites or packaged egg replacement.
o Replace some of the meat in your diet with complicated carbohydrates, such as whole grain breads and pastas.
o Switch to skim milk and fat free yogurt. Crusade out good reduced fat cheeses (these are especially good for cooking) and other dairy products.
o Try out new spices-- use them in place of salt and fat to flavor your food.
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