Low Fat Diet Plan

Can You lose weight by Reducing Fat % Only and Not The Number of  Calories You Eat?

Bacon, Eggs and Grits not sure they belong in a low fat diet plan.
Bacon, Eggs and Grits not sure they belong in a low fat diet plan.

Recent research and experiments by dieters themselves is pointing to a possible solution to the age old “I Hate to Diet” problem by including a low fat diet plan.  Since Many people go on a diet, then off, etc. and end up gaining back more that they lose, this might be the solution.  A Friend, Joella thought the following information very helpful!

Just Change What You Eat!

Can a Low Fat Diet Plan lead to weight loss even if calories eaten remain the same?  Lets figure out what they are talking about!

Almost  any sort of diet, despite the type of  foods eaten, can be considered “low-fat” if it consists of no more than 30 % of overall gram calories as fat, which is 60 grams of fat each day in an 1800 gram calorie diet.

There are very few “low-fat” diet that details  the precise meals that have to be consumed. Some dieters may decide to cut back on how much animal protein such as beef, or even pork that they consume, while others avoid high-fat desserts, snack foods, fried foods, and even roasted nuts which tend to be high in fat.

Is is Healthy to Eat if the Package Says Low-Fat

You might want to think about this fact, just because it says low fat doesn’t mean it is good for you or will help you because it may not be a healthy.

In fact, many individuals  are consuming  a low-fat diet of replacement meals that include  “fat-free” processed foods which include sizable amounts of glucose, salt, and other ingredients, as well as chemicals which aren’t always healthy.

Learn to read package labels, and educate yourself  so you know what the words they use mean.  Become knowledgeable about what is in a  healthy diet  and how to alter it just a little to reduce your over all fat consumption.

So, exactly what can you do to develop a healthy,  balanced and  low fat diet meal plan?

Here are some pointers for healthy eating, lessening your fat intake and getting on track for  good health:

Don’t prepare and eat  meals containing partially hydrogenated oils, which are also called trans-fats. There are many studies pointing to the fact that these fats are harmful if consumed long term. They do not make a positive contribution to your Health and Wellness.

Tips for Avoiding Extra fat:

1. Cook or Saute all vegetables and meat in veggie broth instead of butter or grease.

2. Read packaging very carefully, paying close attention to the offering size and variety of servings per package. Some labels are deliberately deceiving, in that the serving listed is a lot smaller sized compared to the quantity of the food that is normally consumed, meaning that you may end up eating even more fat than you think. (To learn more on what those labels actually indicate, see “Label
Language” below.).

3. Reduce your consumption of meat. Replace with a bean dish or a “meat” made from beans, lentils or soy instead of  red meat meal as your main dish as often as feasible.

4. When you do eat meat, decide on leaner cuts of beef and also trim any kind of visible fat before food preparation. To maintain moist
chicken , do not take off the skin prior to cooking, but take the skin off before eating.  Or far better yet, take off the skin, and braise or saute your chicken in veggie broth.

5. Limit your consumption of whole-fat dairy products or switch to low or non-fat choices for them.

6. Increase the quantity of fruits, vegetables and also entire grain foods you eat. You’ll have much less space as well as less desire for high-fat snacks.  Plus the fiber in fresh food is helpful in controlling fat absorption.

7. Decrease your usage of high-fat condiments, such as butter as well as mayo. Order your salad dressing on the side, then soak your fork in the dressing prior to each bite. You’ll be shocked at exactly how little dressing you really need to add taste to your tossed salad, and the dressing that stays on the side will not stay on your tummy, upper legs or hips!

Label Language.

When you’re attempting to reduce your absolute fat intake, recognizing the true meaning of those fat-related phrases on packaged
meals will certainly can be found in useful.

Below is the low-down on some label terms:.

Fat Free: contains less than 0.5 grams of fat each serving.

Saturated Fat Free: includes less than 0.5 grams each serving and also the level of trans fatty acids does not go beyond 1 % of
overall fat.

Slim: contains 3 grams or less per serving or every 50 grams of meals (if the serving size is less than 30 grams or 2 tbsps).

Low Hydrogenated fat: includes 1 gram or much less per serving and also not more than 15 % of gram calories from saturated fatty
acids.
Lowered or Less Fat: includes a minimum of 25 % fat, which sometimes is much less but every offering compared to reference meals. (where they say for a 2000 calorie a diet..etc.).

Minimized or Less Saturated Fat: has a minimum of 25 % less fat every serving than its full-fat equivalent. As an example, milk that is
classified as “lowered fat” has to include at least 25 % less fat compared to whole milk.

Rodale, Inc.
Do it right!

Complete information about what is in what you eat is available at the U.S. D.A  http://ndb.nal.usda.gov/ndb/foods/list

Use What You Have Learned to Cut the Fat in your Diet so You Lose Fat and Lose Weight

Since you have been appraised of this interesting information, ready to give it a spin?

Would it be interesting to  try this new method of eating and see if just reducing the amount of fat in what you normally eat will do the trick for you and lead to permanent weight loss?  For anyone with a caregiver in tow, please check this out with them before  plunging in!

Remember, the theory is that you don’t have to “diet” per-se, but just reduce the total quantity of fat consumed.

Just as an add in, one study I saw reduced total fat consumed daily to 10% and seemed to have very good results in weight loss and controlling blood sugar levels for Diabetics in the study (if memory serves they also had a 600 a day calorie restriction!) , definitely what we are talking about! .

Healthy Eating Makes the Difference Include all Types of Food

Hopefully you will follow the guide lines of Healthy Eating and include foods recommended to maintain a healthy body and lose weight, except for reducing just a little less fat!

Keep in mind that fat is included in a healthy diet because it is needed by your body.  However, changing the type of fat eaten should make a difference in your overall health, not just control your blood sugar or help you fight diabetes.

Create Your Own Diabetic Low Fat Diet Plan

Create Your Own Low Fat Diet
Create Your Own Low Fat Diet Plan or even A Low Fat meal Plan.

In the end it means creating your own low fat diet plan for getting low blood sugar and weight loss.  Calories count (no pun intended) and using a calorie counter will make it easier to create an effective low fat diet meal plan that you will enjoy eating while you lose weight or just fight diabetes type1 or type 2.

Just in case my information is helpful, please sign up to get a notice when I publish again or easier join me at:

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Have a tip you would like to share or have something that has worked for you?  Comment below to add your information that just might help someone else traveling the journey of diabetes.

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Are You Suffering From Diabetes? A Special Report

Don't Like Diabetes

 

People who are prone to diabetes—especially those who have the disease in their family’s history—should consider that there is a great possibility that they or their kids might inherit the illness.

So, the best way to go about it is get educated  about the condition. The following are some the things that people who are prone to diabetes must consider:

1. TYPE OF DIABETES.

Experts say that the severity of diabetes can be determined through its types including “type 1 diabetes” also known as “juvenile diabetes” or “insulin-dependent diabetes” which is an auto-immune type targeting the body’s immune system.  Normally diagnosed in childhood, however adults do develop type 1 diabetes, but not as frequently as in children.

Formerly the least common type:  “type 2 diabetes” also known as “non-insulin-dependent diabetes mellitus” or “adult-onset diabetes” which is affected  eventually by the amount of insulin produced in the person’s body.
This is because of damage done to the pancreas by fat accumulation and the body itself (its cells) become resistant to insulin.

This eventually causes high sugar in the blood…. and then there is a third kind of diabetes:

“gestational diabetes” which  sometimes happens to   women who are   pregnant.  If a woman does develop this type of diabetes, she frequently later has type 2 diabetes.

2. SYMPTOMS. To know if you are suffering from diabetes , knowing the symptoms for each type would help you.

Those who suffering from type 1 diabetes would experience exceptional thirst, dryness of mouth despite taking in lots of fluid, the urgent need to urinate more often because of drinking more water.

Drastic loss of weight even if they are eating fairly well, exhaustion or feeling of being weak and  tired all the time.  Often blurring of vision in most cases.

For type 2 diabetes, sufferers experience often blurring of vision, wounds, sores, or cuts that takes a long time to heal, itchiness of skin in many parts of the body, frequent development of yeast infections, increased  thirst, drying of mouth, frequent urination, and mild to extreme leg pains.

Gestational diabetes symptoms are similar to the  other types it’s just that they are short termed because the disease ends once the woman gives birth. However, people who have this type of diabetes should be more careful because it can lead to type 2 if not monitored and treated immediately.

3. DIAGNOSIS. For a person to finally know whether he or she suffers from diabetes, tests for diagnosis are a must.

Although the symptoms can give you a hint whether you are suffering from the illness or not, relying on these are not enough. Experts say that only way to confirm if one has diabetes  is to get a test. Now, there are several types of tests that one can get including:

fasting plasma glucose test which, is considered as the most preferred test for people with diabetes.    It  requires a person to  fast at least eight hours or ideally the night before the test to ensure that the blood sample that will be drawn and examined for glucose levels is accurate.

– random blood glucose test which, unlike the Fasting Plasma Glucose test, doesn’t require fasting but the blood samples should be drawn out immediately after the person has eaten or has drunk something.

oral glucose tolerance test which requires the person to fast not less than 8 hours and prohibits him or her from smoking and drinking coffee before drawing the blood sample for the testing.

– glucose challenge test is for women who are prone to gestational diabetes when they are pregnant;

– impaired fasting glucose test which is considered as a new diagnostic category for people with diabetes. Here, blood sugar levels often can determine the probability of the person to develop diabetes.

It is amazing the different ways that people describe and  file away their own ideas of what diabetes is.

Basically diabetes could be placed in the category of a digestive disorder because how the body handles its food and the calories from the food changes.

By calories I mean sugar or glucose as that is the form that most food eaten is digested into so that it can be absorbed from the blood stream by the cells and converted into energy.

The exception of course is fat which is handled differently, but if fat from stored fat is used by the body, it must be converted back into glucose…. a merry go round of fat and sugar.

It is becoming more and more important for people to educate themselves about this disease.  It is now an epidemic and the side effects that affect the rest of your body are such things as strokes, heart attacks, blindness, amputation of limbs…the list seems endless.

Share your knowledge with your friends and family, especially if anyone is overweight.  Being above the ideal body weight for your height and activity level is almost a precursor for developing diabetes.