Reduce fat and lose weight quickly
Fats contribute to overweight. For an ounce of fat will at least double the calories in one gram of carbohydrates and protein.
If you are trying to lose weight, lower cholesterol in the blood or simply eat healthy. Should limit total fat you eat.
Why most diets focus on reducing fat?
Fats draw little attention for many reasons. Fat increases cholesterol levels in the blood while increasing the risk of coronary heart disease.
In addition, fatty foods (bacon, sausage and fries) always have fewer vitamins and minerals than non-fat foods and as we have said fats are twice as many calories as protein and carbohydrates. One gram of fat has about 9 calories, while carbohydrates and proteins only 4 calories. In other words you can eat as much or twice as carbohydrates and proteins by the same amount of calories than fat.
“Lose weight if you eat foods low in fat?
It is true that if you eat fat your weight increase. We need much more than eating low fat for weight loss. You must also take care of the calories you consume daily. Remember, extra calories even low-fat foods are stored in the body as fat. Sometimes people replace foods high in fats are high calorie foods and still gaining weight.
To lose weight, you need to burn the calories you consume. You can achieve this goal by exercising more and eating less calories and fat.
How much fat should I eat?
The reference of fat in adults is 20% to 35% of calories from fat. That’s about 44 grams of fat or less per day if you eat 2,000 calories a day.
Recently, health experts have started recommending to persons eliminate another type of fat called “TRANS.” These fats are formed through a process of hydrogenation, covered under a healthy unsaturated liquid fat. This process gives long life to food, but this is worse because we cause heart disease and other diseases under study.
Experts recommend us to remove trans fats from our food as possible.
How I can know how much fat I’m eating? ”
Learn about what you’re eating. Fats and calories in foods you can find in books on nutrition or on the packaging of your food.
Read the nutrition levels in your food packages shows you the grams of fat it contains. It also shows the percentage recommended daily to serve the day. In other words
You choose the food that lower in fat. The daily rate is based on the number of calories you eat each day, usually 2000 calories.
Many more meals are including trans fats. if the level of trans fat that includes your food is not on the label can estimate the amount of these fats as follows:
Sum total polyunsaturated fat, monounsaturated and saturated.
If less than the total amount of fat that indicates the package, the remaining difference is trans fats.
Where do I start?
Eat lots of variety of foods low in fat for all the nutrients you need. Watch your calorie input. Remember that all “low fat” does not mean “low calorie.”
You should increase consumption of plant-based foods like fruit, vegetables and legumes. Moderate consumption of animal foods to reduce fat, cholesterol and calories. Activate your life with more physical exercise than you will for heart health and lose excess body fat.
What are the expectations of this diet?
Reduce the total amount of fat you eat to 20% -35% or less of daily calories your income. For a person eating 2000 calories a day, this would be 44-77 grams of fat or less per day.
Income Limit cholesterol to 300 milligrams or less per day.
Decrease saturated fats (animal fats, butter, palm oil or coconut) to less than 10% of total calories per day. For a person consuming 2000 calories a day, this would be 22 grams of fat or less per day.
Tips to reduce fat intake
When you select your food:
Learn about your food when you read the nutritional levels on the labels. Always look for the “low fat”, “fat” or “reduced fat”. When you select your meal high in fat balance those against the low-fat, to organize well your fat intake per day.
Choose lean meats, fish and chicken. Limit these to 200 grams per day.
Another source of protein low in fat are nuts, tofu, low fat yogurt, skim milk, cheese, tuna in water.
When you prepare meals:
Remove all visible fat and remove the skin of the chicken.
Bake, boil or grid to avoid frying meats.
Use lemon juice, herbs and spices. Cooking vegetables instead of cheese, butter and sauces made with cream.
Try to eat low fat yogurt. The sour cream sauce also contains low fat, so you should limit yourself to using it, the same with the mayonnaise.
When you go to eat out:
Choose simple meals prepared as boiled, roasted or baked. Fish or chicken.
Avoid fried foods or foods with lots of gravy and butter.
Warn your food is not prepared with butter, margarine or other sauces.
Eat salad without dressing.
Choose fruit for dessert instead of ice cream, cakes or foot.
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