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low-fat diet. How much fat is healthy for me?

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It is an open secret that a diet containing a lot of fat can lead to a gain in weight. Unhealthy weight gain results in a lot of discomfort most times for most people. Hence a conscious desire to maintain a healthy body weight or a conscious effort to lose any unwanted weight. Among other things, People have been known to go on a low-fat diet to either maintain their desired body weight or lose unwanted flesh.

However, it takes more than just eating a diet low in fat to lose weight. It is important that you observe the quantity of calories you consume as well.

Your body retains extra calories as fat, notwithstanding where they come from. Whether from fat free, trans free or low fat foods, your body still stores it as fat.  Even if your fat foods diet is removed and replaced with foods high in calories, you are most likely to gain rather than lose weight.

If you want to achieve your goal of losing weight, you need to get rid of more calories than you eat. You can achieve that by undergoing more exercising and eating lesser calories and lesser fat.

How much fat is healthy for me?

Nutrition experts suggest that almost all adults get 20% – 35% of their daily calories intake from fat. That makes up about 44 -77 grams of fat daily if an  individual eats 2000 calories per day.

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Some Tips for cooking a low-fat meal

  • Before you cook your chicken, remove the skin.
  • Don’t fry foods. Grill meats on a rake instead. This allows fats to drop from the meat.
  • Use a lot of low fat yogurt rather than sour cream which still contains fat.
  • Use herbs and spices on cooked vegies in place of cheese or cream based sauces.
  • Keep soups, stews and gravies refrigerated. Make sure to remove fat that would have been hardened on top before eating.

If you decide to eat out, avoid any fried or sautéed foods and any meal that contains heavy sauces. Also, remember to instruct that your cooked food shouldn’t contain added butter, margarine, sauce or gravy. And if you must eat salad, make sure it has low fat dressing on the side. Finally, eat a healthy dessert such as fruits and non-fat frozen yoghurt in place of ice cream.

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Tips for cooking a meal with fats and oil

  • Ensure that you read the nutrition labels on a food package. The labels indicate the quantity of grams of fat and calories in each serving. It is recommended that you eat different types of food with lower fat content so that you can get all the nutrients you need.
  • Plant foods such as fruits, vegetables and whole grain, should be eaten in large quantities on the one hand. On the other hand, lean and low fat animal based meal such as meat and dairy products should be eaten in moderate quantity. This will help in controlling fat, carbs, cholesterol and calories.
  • When you shop for food, take time to choose poultry, lean meat and fish and other good low fat sources of protein such as beans (dried), peas and tofu.
  • Buy foods rich in omega 3 fatty acids like flaxseed and salmon. Such foods help keep the heart in good shape

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About the Author : Andrea K.
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