Good morning to all of you!
Sometimes in order to meet my reader’s
requirements even better, I ask my friends what kind of nutrition topics they
would be interested in. A dear girlfriend of mine recently asked me about a Low
Fat Diet.
So here we go:
Usually Low Fat Diets are designed to cut
heart risk, losing some weight could only be a side effect, but never the main
goal and the whole thing is – as you will see further on – always related to
the good old so-called lifestyle change.
There are facts to be aware of though when it comes to fat and a useful benefit
of changing your fat intake is to lower bad Cholesterol (LDL).
The low-fat diet is based on a very simple
principle: dietary fat provides more than two times as many calories as carbohydrate
or protein (the other two calorie providing nutrients). If you eat 5g of fat
you will be eating 45 calories and if you eat 5g of carbohydrate or protein you
will only be eating 20 calories. Weight loss occurs when you eat slightly less
than your body needs, forcing it to make up the difference with the energy from
stored body fat. With this in mind, low-fat diets would seem like a terrific
idea. Less fat, less calories, the more the body has to use up its own fat to
make up the difference. But it is not all that simple!
The main goal of this diet - and there the lifestyle change kicks in - has to be to
CHANGE the fats you are consuming. From this point onwards, I will not talk
about a “Low Fat” Diet any longer, but I will tell you something about FAT.
Important is: control how much and most importantly what kind of fat you are
adding to your food!
And
then there are the healthy fats! I am speaking about the unsaturated fats, which
include monounsaturated and polyunsaturated. Monounsaturated fats are thought
to improve the levels of cholesterol and insulin and help control blood sugar.
Sources include extra virgin olive oil, oils derived from ground nuts, and
avocados. Polyunsaturated fats, from sources including soybean oil and fatty cold water fish are rich in omega 3 fatty acids, which research suggests thwart
heart disease and diabetes.
With
a diet that deprives you of those fats, you could be set up for future sugar
imbalances and even for weight gain. Also, some vitamins require fat to
dissolve in order to nourish your body; if you don't get enough, you may become
deficient in fat-soluble vitamins, like vitamins A, D, E, and K, and essential
fatty acids.
And there is more!
The right fats help to cut down
carbohydrates in your body.
What is right though, and most nutrition
experts agree on that, is that you should never overeat on fat. And that is
where the term “low fat” hits in!
Let’s sum it up:
1.)
Avoid trans fats
completely (junk food, margarine, french fries etc.)
2.)
Consume
monounsaturated fats in moderation (olive oil, almonds etc)
3.)
Control, but never
neglect, your intake of Omega 3-fats (nuts, seeds, fish oil, algae sources)
So
rather than a low fat diet, one should focus on consuming the right fats
in moderation and avoiding the fats that can be detrimental to one's health and
well-being.
“What’s
with low fat products?” …would be your next question. I personally as a Food Coach do not recommend low
fat products. Why? What takes the place of fat in low-fat foods to provide the
flavor and that special texture? The most likely culprits are high-fructose
corn syrup, salt and artificial sweeteners – three things your body definitely
does not need. Read the ingredients on a low-fat tub of strawberry yogurt, and
you will see that this “health” food is actually a minefield of sugar and
artificial ingredients. You tend to overeat on a low fat diet as you feel you
are “on the safe side”.
A
much better solution is to opt for organic full fat products and reduce the
quantity of your consumption. One spoonful of full fat sour cream on your
potato is far more satisfying than three scoops of non-fat sour “cream.” It is
better for your body as it provides you with the good ingredients and vitamins,
and better for your mind as it gives you no sense of deprivation.
Focus
on introducing the so-called “healthy” fats into your diet such as those found
in walnuts, almonds, avocado and olives. Your body and brain will thank you,
and you will probably find that you are feeling healthier and more energetic as
well.
What
should I eat now in order to change my fat intake?
- Think lean protein (meat, preferably lean poultry, soya products, legumes)
- Lots of veggies (only stir fry them quickly, use high quality vegetable oil / soya bean oil for frying, not Olive Oil as it has a too low Smoke Point)
- Load up on fruits and greens, cabbage is packed with vitamins
- Whole grains (your slice of brown bread is delicious with olive oil or Houmus. You do not always have to use butter)
- Fish (opt for white fish, once in a while though a salmon steak is a very healthy variation, mackerel is a great source for Omega 3)
- Nuts & Seeds (these are full of your essential fatty acids. But: control consumption! A handful of mixed nuts/day is enough. Sprinkle flax seed over your muesli or your piece of fish for lunch)
- All the high fat dairy just cut down drastically on the consumption. Have a small piece of cheese, have a small yogurt, drink a small glass of fresh, organic milk. Remember that fermented milk products are better and easier to digest.
- Do not load your salad with Extra Virgin Olive Oil! Remember that each spoon of Oil still has 14kcal. 2 tbsp are enough for a portion of salad.
If
you are curious now and want to get more detailed information, I can recommend
this very helpful website:
As
for baking (I never bake I must admit…), have a look at the explanations on the
following link:
Thank you for these useful advices and explaining everything in an easy and fun way!
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