How to Reduce Fat in Your Diet
For optimum health and weight loss, you need to reduce the intake of fat in your diet. There are some very effective ways to reduce the quantity of saturated fat and also Trans fat in your regular diet and still enjoy the foods you like most.
Research has proved that for long term healthy weight loss we need a diet that is high in complex carbohydrates and low in trans fat and saturated fats. It is necessary to reduce the consumption of this kind of fat to avoid obesity and other serious health problems.
Fat content of your daily diet shouldn’t exceed more than 35% of your daily diet and that should also be monounsaturated and polyunsaturated fat, which is important for your health. Nuts, avocados, seeds, vegetable oils like sunflower, corn or soy bean oil are the source of these fats which should be included essentially in your diet. Besides these Soybeans, tuna, mackerel and salmon are also considered good fat.
Saturated fat which increases the risk of many health problems like obesity, heart attacks, diabetes and cancer should be lowered as much as possible. Foods like hamburger, meat, poultry, egg yolk, cheese, butter, whole milk should be avoided.
Most processed snacks like margarines and other products which contain hydrogenated ingredients should be avoided completely. Saturated fat should be consumed in very less quantity. Eat chicken, Turkey or beef after draining fat from them.
Eat only low –fat dairy product. Avoid desserts, cake, cookies made of creamy sauce and high fat products. Eat cakes or dessert made with fruit juice concentrate and whole wheat flour. Also substitute vegetable oil for butter in your dishes. Use only egg whites instead of whole egg.
Opt for grilling food instead of frying. If frying is absolutely necessary to prepare a particular dish, use olive oil to substitute butter.
For salad dressings, use olive oil instead of cream or cheese. You can add seeds and nuts to make your salad more healthy and delicious.
For snacking, try to stay away from junk foods like potato chips, burgers etc. instead choose whole wheat bread, peanut butter, fruits, or soy products.
Most of us give up eating healthy food only because we do not find good taste in low fat diet. But today many new methods have come up to make tasty treats by adding different flavors in low fat cooking. You just have to invest some time to research the alternative methods that can be used to cook fat free dishes to remain healthy and get better taste.
