What do I need to know about the different types of fat in food?
- Limit unhealthy fats. A diet high in cholesterol, saturated fat and trans fat can cause unhealthy cholesterol levels. Unhealthy cholesterol levels increase the risk of heart disease. Cholesterol: Limit cholesterol intake to 200 mg per day. Cholesterol is found in meat, eggs and dairy products.
- Saturated fat: Limit saturated fat to less than 7% of your daily calories. Ask your dietitian how many calories you need each day. Saturated fat is found in butter, cheese, ice cream, whole milk and palm oil. Saturated fat is also found in meats such as beef, pork, chicken skins and processed meats. Processed meats include sausage, hot dogs and bologna.
- Trans fats: Avoid trans fats as much as possible. Trans fats are used in fried and baked foods. Products labeled as fat-free may contain up to 0.5 grams of fat per serving.
- Monounsaturated fats. They are found in avocados, nuts and vegetable oils such as olive, canola and sunflower oil.
I'm losing weight, dear editors
The speed of metabolic processes is also determined by our genetics. It determines in what quantities you produce certain hormones and enzymes, at what speeds the metabolism of proteins, fats and carbohydrates occurs, etc. Some experts recommend doing special genetic testing before handing out an individual nutrition plan and recommendations for physical activity.
Don’t want to deal with eating disorders that throw all your efforts towards an ideal figure down the drain? Do not try to immediately change all your eating habits and lifestyle, but stick to the rule of “small steps”. It works here too (as in many other things!)!
- Author: Yulia Pershina
What foods should I limit or avoid?
- Grains: Snacks made from partially hydrogenated oils, such as chips, regular crackers, and butter-flavored popcorn
- High-fat baked goods such as cookies, croissants, donuts, pies, cookies and pastries
- Whole milk, 2% milk, yogurt and whole milk ice cream
- High-fat cuts of meat (t-bone steak, regular hamburger, and ribs)
- Roasted vegetables or vegetables in creamy or rich sauces such as cream or cheese sauces
- Butter, margarine
Salmon
Not very high in calories, but fatty fish helps you feel full without gaining weight. Salmon is rich in healthy fats and proteins, as well as other important components, including iodine and Omega-3 fatty acids. It is these elements that have a positive effect on the functioning of the thyroid gland, which regulates metabolism and human body weight. Many cases of obesity are due to a malfunction of the thyroid gland. Salmon, trout, mackerel, and herring contain Omega-3 and iodine, so they help normalize metabolism.
What products should we include?
- Grains: Whole grain breads, cereals, pasta and brown rice
- Fat crackers and pretzels
- Fresh, frozen or canned vegetables (unsalted or low sodium)
- Skim (skim) or 1% milk
- Chicken or turkey without skin
- Unsaturated oil such as canola, olive, peanut, soybean or sunflower oil
Salads
Salads are synonymous with weight loss. It's the dressings that make them high in calories. Instead of mayonnaise, it is recommended to use vegetable oil and homemade sauces. This will make the salad dietary.
Raw mushroom salad
The preparation uses champignons, which are consumed without heat treatment: just wash and clean the ingredient. Mushrooms contain 22 kcal per 100 grams of product. The calorie content of the salad is 50 kcal.
Raw mushroom salad
Recipe No. 1
Cooking method:
- Wash the mushrooms, dry them, cut into slices.
- Wash the vegetables and chop as desired.
- Chop the herbs and garlic and add to the rest of the vegetables.
- Add spices, season with olive oil and soy sauce.
Ingredients: - champignons - 150 g; — cherry tomatoes — 150 g; - bell pepper - 1 pc.; – purple onion – ½ pcs.; - greens - optional; - salt, pepper - to taste; - garlic - 1 clove; - olive oil - 2 tbsp. l.; - soy sauce - 1 tbsp. l.
Celery and apple salad
The dish turns out healthy and tasty. The ingredients are combined and replaced with analogues. 100 grams of salad contains 45 kcal.
Celery and apple salad
Recipe No. 2
Cooking method:
- Peel the apple, cut into strips, sprinkle with lemon juice.
- Wash the celery and chop.
- Divide the cauliflower into florets and blanch.
- Chop the greens and add to the salad.
- Dressing: mix sesame seeds, olive oil, mustard.
- Season the salad and mix thoroughly.
Ingredients: - apple - 200 g; - celery - 2 stalks; - cauliflower - 1 medium head; - olive oil - 2 tbsp. l.; - lemon juice - 1 tbsp. l.; - mustard, sesame - 1 tbsp. l.; - seasonings, salt - to taste; - greens - to taste.
Salad “Appetizing”
The salad is high in protein and fiber. 100 grams of the finished dish contains 90 kcal. Brown rice is suitable as a side dish.
Salad “Appetizing”
Recipe No. 3
Cooking method:
- Bake or boil chicken fillet, first drizzling with olive oil and sprinkling with spices.
- Cut the fillet into small pieces.
- Wash greens and lettuce leaves and chop.
- Cut the cherry into quarters.
- Combine the ingredients, add salt to taste, sprinkle with grated cheese, and season with olive oil.
Ingredients: - chicken fillet - 150 g; — cherry tomatoes – 5 pcs.; - lettuce leaves - 1 bunch; — basil – 1 bunch; — hard cheese — 15 g; - salt - to taste; - olive oil - 1 tbsp. l.
How can you reduce fatty foods?
- Read food labels before purchasing food. Choose foods that contain less than 30% of your calories from fat. Choose low-fat or low-fat dairy products. Remember that low fat does not mean no calories. These foods still contain calories, and too many calories can lead to weight gain.
- Trim fat from meat and avoid fried foods. Remove all visible fat from meat before cooking it. Remove skin from poultry. Do not fry meat, fish or poultry. Instead, bake, broil, boil or broil these foods. Avoid fried foods. Eat baked potatoes instead of French fries. Steam vegetables instead of frying them in butter.
- Add less fat to your food. Use imitation bacon bits on salads and baked potatoes instead of regular bacon bits. Use low-fat or low-fat salad dressing instead of regular dressing. Use low-fat or butter-flavored butter instead of regular butter or margarine on popcorn and other foods.
Basic metabolism. What it is?
Basic metabolism is the caloric content of the diet for weight loss, which must be observed daily. The ROB level describes how many calories the body burns while at rest.
Few calories: when it’s bad and when it’s good
It is necessary to know the daily TEV to avoid excessively low energy value of the menu. Don’t be alarmed if your basal metabolic rate is above 1200 kcal. The body will gradually lose excess weight and the ROM will decrease, after which it will be possible to reduce incoming calories without harm to health.
Secrets of cooking dishes with the least amount of calories
With simple, calorie-counted recipes in stock, you can prepare healthy meals quickly and easily. We offer a selection of recipes that will please you on a diet and are suitable for everyday nutrition outside of weight loss.
How can I reduce fat in recipes?
Substitute fatty or low-fat ingredients. This may make baked goods drier than usual. You may need to use a low-fat spread for cooking on pans to prevent food from sticking. You may also need to adjust the amount of other ingredients, such as water, in the recipe. Try this:
- Use low-fat or light margarine instead of regular margarine or spread
- Use lean turkey or chicken breast or lean ground beef (less than 5% fat) instead of hamburger.
- Add 1 teaspoon of canola oil to 8 ounces of skim milk instead of using cream or half and half.
- Use shredded zucchini, carrots or apples in your bread instead of coconut.
- Instead of cream cheese, use low-fat cottage cheese, regular tofu, or low-fat ricotta cheese.
- Use 1 egg white and 1 teaspoon olive oil, or ¼ cup low-fat egg substitute instead of a whole egg.
- Substitute half the butter called for in the recipe with applesauce when you bake. Use 3 tablespoons cocoa powder and 1 tablespoon olive oil instead of the baking chocolate square.
Greenery
Parsley, dill, celery, lettuce, spinach, basil, sorrel, coriander and other herbs are a real storehouse of healing substances that can satisfy hunger. By eating greens every day, a person increases the total amount of food they eat, but does not consume extra calories. Greens are rich in all vitamins, micro- and macroelements, fiber, antioxidants and phytoncides. It contains calcium, which not only strengthens bones, but also affects body weight. Dr. D. Teagarden claims that calcium helps the body burn fat.
How can I increase my fiber?
Eat enough high-fiber foods to get 20 to 30 grams of fiber each day. Slowly increase your fiber intake to avoid stomach cramps, gas and other problems.
- Eat 3 servings of whole grains every day. Eat whole grain breads, such as whole wheat bread. Whole wheat, whole wheat flour, or other whole grains must be listed as the first ingredient on the food label. Replace white flour with whole wheat flour or use half of each in recipes. Whole wheat flour is heavier than white flour, so you may need to add more yeast or baking powder.
- Eat high fiber cereal for breakfast. Oatmeal is a good source of soluble fiber. Look for grains that have bran or fiber in their name. Choose whole grain foods such as brown rice, barley and whole wheat pasta.
- Eat more beans, peas and lentils. For example, add beans to soups or salads. Eat at least 5 cups of fruits and vegetables every day. Eat fruits and vegetables with the skin on because the skin is high in fiber.
Eggs
Until a few years ago, it was believed that you should not eat too many eggs because they contain cholesterol. The results of modern research have shown that eggs do not harm the cardiovascular system and do not increase cholesterol levels in the blood. This low-calorie product is rich in proteins, fats, minerals and vitamins, so it quickly creates a feeling of fullness, which means it promotes weight loss.
Dr. J. W. Wonder conducted a 2008 study in which 30 obese women ate one egg for breakfast instead of buns and sandwiches. Having easily satisfied their hunger in the morning, they ate less food within 36 hours. The results of the experiment were published in the scientific journal Obesity.
Another study took people on a low-calorie diet over an 8-week period. They began to lose extra pounds faster since eggs appeared in their diet.
Boiled potatoes
Potatoes contain all the healing substances, so they are incredibly healthy. It contains a lot of potassium, which normalizes blood pressure. Potatoes help you feel full faster than all other foods. It is advisable to eat it boiled. You need to cook the boiled potatoes and let them cool a little. Then resistant starch is formed in it - a low-calorie prebiotic, useful for the gastrointestinal tract and metabolism. Other root vegetables have similar beneficial properties: turnips, sweet potatoes (sweet potatoes), beets.
General information
As a rule, people switch to a diet with a reduced calorie content if they want to lose weight. After all, you can effectively get rid of excess weight only if a person radically reconsiders his attitude to nutrition and begins to adhere to a low-calorie diet.
The calorie content of foods depends on their chemical composition. So, the fewest calories are in those foods that contain the least amount of fat. The energy value decreases if the product contains a lot of fiber and water. But easily digestible carbohydrates increase the calorie content of food. Despite the fact that the list of dietary products does not include certain types of food, such a diet can be quite tasty. And with the right approach to creating a menu, a person can eat a completely varied, tasty diet and at the same time successfully lose weight. What foods you can eat on a diet will be discussed in the article below.
