Low fat diet:
This type of diet is the most effective for losing weight and maintaining weight loss. Fat supplies a
large number of calories per gram and is more readily deposited as body fat than are proteins and
carbohydrates. Reducing the amount of fat rather than the amount of protein or carbohydrate may
be an easier way to reduce total caloric intake because a small reduction in fat saves so many
calories. A reduction of only 10 grams of fat per day saves about 900 calories. For weight to be
lost, the amounts of protein and carbohydrates consumed should not increase greatly as the
amount of fat decreases. However, the main reason for reducing the amount of fat in the diet is to
lower cholesterol levels in the blood, which a dieter may or may not need to do.
Even on reducing diets, needs for small amounts (e.g. 3-6 gm) of essential fatty acids (linoleic or
arachidonic acid) are present, and some fat is also necessary as a carrier for the fat-soluble
vitamins. Therefore the diet should not be devoid of fat.
The advantages to a low fat program are an increase in energy, easier digestion, and steady
weight loss. This plan allows weight to come off safely, and it is many times an easier diet to
incorporate into a busy life style because it offers a wide variety of foods from which to choose. On
the other hand, very low fat diets tend to be deficient in vitamins E, B12, calcium, iron and zinc.
Choose a diet low in fat:
Fats and oils, and some types of desserts and snack foods that contain fat provide calories but
few nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs
and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in
the grain group. Choosing lower fat options among these foods allows you to eat the
recommended servings from these groups and increase the amount and variety of grain products,
fruits, and vegetables in your diet without going over your calorie needs.
Fat, whether from plant or animal sources, contains more than twice the number of calories of an
equal amount of carbohydrate or protein. Choose a diet that provides no more than 30 percent of
total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories
you need.
For example:
Maximum total fat intake at different calorie levels:
Calories 1,600 2,200 2,800
Total fat (grams) 53 73 93
The aim is to limit daily fat intake to no more than 30 percent of total calories. In real terms, this
means that for an average daily intake of 2,000 calories, 30 percent of energy would come to 600
calories. Since each gram of fat provides 9 calories, the total daily intake should be no more than
66.6 g fat. Of this amount, no more than 10 per cent (that is 6.6 g) should consist of saturated fat.
Choose a diet low in saturated fat
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids.
Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less
than 10 percent of calories will help you lower your blood cholesterol level. The fats from meat,
milk, and milk products are the main sources of saturated fats in most diets. Many bakery products
are also sources of saturated fats. Vegetable oils supply smaller amounts of saturated fat. It is
estimated that 20 grams of saturated fat (9 percent of caloric intake) is the Daily Value for a 2,000-
calorie diet.
Monounsaturated and polyunsaturated fat: Olive and canola oils are particularly high in
monounsaturated fats; most other vegetable oils, nuts, and high-fat fish are good sources of
polyunsaturated fats. Both kinds of unsaturated fats reduce blood cholesterol when they replace
saturated fats in the diet. The fats in most fish are low in saturated fatty acids and contain a certain
type of polyunsaturated fatty acid (omega-3) that is under study because of a possible association
with a decreased risk for heart disease in certain people. Remember that the total fat in the diet
should be consumed at a moderate level, that is, no more than 30 percent of calories. Mono- and
polyunsaturated fat sources should replace saturated fats within this limit.
Choose a diet low in cholesterol
Cholesterol can be kept at the normal level or lower by eating more grain products, vegetables
and fruits, and by limiting intake of high cholesterol foods.
For a diet low in fat, saturated fat and cholesterol
Grain Products, Vegetables, and Fruits:
• Choose low fat sauces with pasta, rice, and potatoes.
• Use as little fat as possible to cook vegetables and grain products.
• Season with herbs, spices, lemon juice, and fat-free or low fat salad dressings.
This type of diet is the most effective for losing weight and maintaining weight loss. Fat supplies a
large number of calories per gram and is more readily deposited as body fat than are proteins and
carbohydrates. Reducing the amount of fat rather than the amount of protein or carbohydrate may
be an easier way to reduce total caloric intake because a small reduction in fat saves so many
calories. A reduction of only 10 grams of fat per day saves about 900 calories. For weight to be
lost, the amounts of protein and carbohydrates consumed should not increase greatly as the
amount of fat decreases. However, the main reason for reducing the amount of fat in the diet is to
lower cholesterol levels in the blood, which a dieter may or may not need to do.
Even on reducing diets, needs for small amounts (e.g. 3-6 gm) of essential fatty acids (linoleic or
arachidonic acid) are present, and some fat is also necessary as a carrier for the fat-soluble
vitamins. Therefore the diet should not be devoid of fat.
The advantages to a low fat program are an increase in energy, easier digestion, and steady
weight loss. This plan allows weight to come off safely, and it is many times an easier diet to
incorporate into a busy life style because it offers a wide variety of foods from which to choose. On
the other hand, very low fat diets tend to be deficient in vitamins E, B12, calcium, iron and zinc.
Choose a diet low in fat:
Fats and oils, and some types of desserts and snack foods that contain fat provide calories but
few nutrients. Many foods in the milk group and in the meat and beans group (which includes eggs
and nuts, as well as meat, poultry, and fish) are also high in fat, as are some processed foods in
the grain group. Choosing lower fat options among these foods allows you to eat the
recommended servings from these groups and increase the amount and variety of grain products,
fruits, and vegetables in your diet without going over your calorie needs.
Fat, whether from plant or animal sources, contains more than twice the number of calories of an
equal amount of carbohydrate or protein. Choose a diet that provides no more than 30 percent of
total calories from fat. The upper limit on the grams of fat in your diet will depend on the calories
you need.
For example:
Maximum total fat intake at different calorie levels:
Calories 1,600 2,200 2,800
Total fat (grams) 53 73 93
The aim is to limit daily fat intake to no more than 30 percent of total calories. In real terms, this
means that for an average daily intake of 2,000 calories, 30 percent of energy would come to 600
calories. Since each gram of fat provides 9 calories, the total daily intake should be no more than
66.6 g fat. Of this amount, no more than 10 per cent (that is 6.6 g) should consist of saturated fat.
Choose a diet low in saturated fat
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids.
Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat to less
than 10 percent of calories will help you lower your blood cholesterol level. The fats from meat,
milk, and milk products are the main sources of saturated fats in most diets. Many bakery products
are also sources of saturated fats. Vegetable oils supply smaller amounts of saturated fat. It is
estimated that 20 grams of saturated fat (9 percent of caloric intake) is the Daily Value for a 2,000-
calorie diet.
Monounsaturated and polyunsaturated fat: Olive and canola oils are particularly high in
monounsaturated fats; most other vegetable oils, nuts, and high-fat fish are good sources of
polyunsaturated fats. Both kinds of unsaturated fats reduce blood cholesterol when they replace
saturated fats in the diet. The fats in most fish are low in saturated fatty acids and contain a certain
type of polyunsaturated fatty acid (omega-3) that is under study because of a possible association
with a decreased risk for heart disease in certain people. Remember that the total fat in the diet
should be consumed at a moderate level, that is, no more than 30 percent of calories. Mono- and
polyunsaturated fat sources should replace saturated fats within this limit.
Choose a diet low in cholesterol
Cholesterol can be kept at the normal level or lower by eating more grain products, vegetables
and fruits, and by limiting intake of high cholesterol foods.
For a diet low in fat, saturated fat and cholesterol
Grain Products, Vegetables, and Fruits:
• Choose low fat sauces with pasta, rice, and potatoes.
• Use as little fat as possible to cook vegetables and grain products.
• Season with herbs, spices, lemon juice, and fat-free or low fat salad dressings.
 | |  | |  |
- Diet
Starvation
Fasting
Very Low Calorie Diet
Low Calorie Diet
Normal Calorie Diet
High Protein Low CHO Diet
High Fat Diet
Low Fat Diet
Beverly Hills Diet
High Fibre Diet
Grapefruit Diet
Fasting
Very Low Calorie Diet
Low Calorie Diet
Normal Calorie Diet
High Protein Low CHO Diet
High Fat Diet
Low Fat Diet
Beverly Hills Diet
High Fibre Diet
Grapefruit Diet
Proactol
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
Lipocerin
Chitosan
Biosculpt Night
Time Weight
Loss Formula
Conjugated
linoleic acid
(CLA)
Pyruvate
Fat Burn
If you decide to use one of the sliming products or fat burners, you need to
know which one is the best for your body weight loss, which one gives you
the highest results with the lowest price and effort. We are here to help
you choose the best weight loss formula for your best health and well being
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