It's very tempting to think that by eating only from a list of low fat foods you will lose weight. Sadly, the truth is that low fat foods often contain SOME calories and if you eat large amounts your calorie intake will still be too high and you won't lose weight. However, if you presently eat foods which contain lots of calories, a shift to foods which have low calorie content can easily be filling yet still enable you to shed those pounds. So it's an advantage to be aware of which foods are high fat (high calorie) as well knowing the low fat foods that will be replacing them.
There is also some evidence to support the view that eating a lot of low fat food has special advantages. For instance, studies show that women who eat a lot of low fat dairy foods (such as skim milk) are 30% less likely to develop breast cancer than women who eat few of these foods.
It's also important to understand that there are different types of fat and your body does require some fat intake. Those fats which are less desirable are the saturated fats and trans-fatty acids, which increase blood cholesterol. On the other hand, monounsaturated fats and polyunsaturated fats do not.
The saturated fats are found mostly in foods sourced from animals and some plants. They are to be found in butter, coconut oil and palm oil.
Good sources of monounsaturated fats are olive, canola and peanut oils. Polyunsaturated fats are contained in sunflower seeds, sesame seeds, and corn. Monounsaturated fats can actually lower the level of bad forms of cholesterol.
The following food groups are low in fat content. Calories for 1 oz portions
1. Skim milk. 10 cals
2. Cottage Cheese 25 cals
3. Vegetables. 4-15 cals
4. Fruit. 6-15 cals
5. Bread and Cereals. 70 cals
6. Sugar and Honey. 100 cals
7. Beer. 30 cals
8. Water. 0 cals
Note that a slice of wholemeal bread still contains about 70 calories and an orange about 60 calories. A cup of vegetables would have about 35 calories. Sugar and honey have no nutrients and are high in carbohydrates and calories.
Compare these figures with some high fat foods (calories per oz).
1. Fatty meat (ie not lean), 100 cals
2. Lean meat, 70 cals
3. Butter/Margarine, 220 cals
4. Vegetable Oil, 260 cals
5. Cream, 105 cals
6. Cheese, 110 cals
7. Nuts, 160 cals
8. Chocolate, 150 cals
A useful guide is to include in your meals at least 3 vegetables and two pieces of fruit a day.
Where possible, opt for lean meats such as chicken breast, turkey breast, and most fish. Pork has a higher fat content.
Whole grain foods (without syrup), such as cereal, are a good source of fiber.
3 servings of low fat dairy products will not only supply calcium but will help you burn off calories.
Many studies have shown that there is a link between diets that are high in fat and some forms of cancer, heart disease and strokes. Studies have also shown a connection between being overweight and a variety of diseases, including diabetes, liver cancer and heart disease. To enjoy a healthier, longer life a diet which reduces fats and calories, and aims for a weight appropriate for your size and build, should be seriously considered.
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