It is no mystery that foods that are high in fats are also packed with calories, and those are just the kind of foods that you need to avoid, if you want to lose weight fast. Today, it is a well-known general principle that weight loss involves burning more calories than you are consuming, and that principle is best applied with a low-fat diet.
Going Low-Fat and Healthy
Before embarking on a low-fat diet, it is important to know a couple of things. Firstly, just because a food item has less fat does not necessarily mean that it is healthy and will help you lose weight quickly. Sugar, for instance, has little fat, but is packed with calories, and a sugar-intensive diet can spell disaster for someone looking to get slim or maintain their weight.
The best strategy is to choose those low-fat foods that have very good overall nutritional value and a low-calorie density. Secondly, all fats are not evil. Some amount of fat is essential for the body, and the healthy fats are Omega 3 fatty acids and unsaturated fats. These help control cholesterol levels and prevent heart disease. As a rule of thumb, 30% of one’s entire calorie consumption should be in fats, and most of these fat calories should come from the healthy fats mentioned above. Omega 3 is found in some varieties of fish, such as salmon, fresh tuna and sardines, as well as certain vegetable oils and plant foods. Unsaturated fats are mainly found in healthy vegetable oils like rapeseed oil, olive oil, corn oil and sunflower oil, as well as various nuts and fruits.
The Food Items to Avoid
In a low-fat diet some of the popular food items to avoid are whole milk, sweet goodies such as ice-creams (unless they are low-fat ice-creams), chocolates, cakes and biscuits, chips, fried or roasted potatoes, coconut, pastries, croissants, white breads, refined-flour based pancakes and pastas, butter, duck meat, meat pies and most cream and hard cheeses. A typical modern kitchen is usually packed with some, if not all of these food items. Most of them serve the purpose of snacks or quick bites. If your kitchen is one of those, it might just be a good idea to clear it out, and replace these high-fat foods with healthy,fat free ones.
Healthy, Low-Fat Food Items
A healthy, diet with moderate amount of fat is one that has variety and is practical enough to be sustained over a long period of time. After all, your slimming goals are not just for the coming season! Anyway, here are some nutritious, low-fat food items: skimmed milk, egg whites, low-fat yogurt, unsweetened fruit juice, lean meats, fresh and frozen vegetables and fruits, whole-wheat breads, whole-grain pasta and rice, high fiber breakfast cereals, walnuts, baked potatoes, dried fruits, beans, legumes and pulses, and porridge oats. This is certainly not a complicated list, even though it has a lot of variety, and most of these food items can be found fairly cheaply everywhere. However, while availability of healthy, low-fat foods may not be a problem, discipline will probably be the biggest challenge for people looking to lose weight fast.
It is important to keep in mind that weight loss is not the only benefit of a diet-plan consisting of these food items. There are loads of other health benefits associated with a healthy diet, including higher energy levels, reduced risk of cholesterol and heart problems, and even reduced risk of cancer.
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