If you’re a believer in eating fat-free foods, you might be thinking you’re getting away with some fat-loss tricks when it comes to your weight loss.
“When you are eating fat free food, the idea is that it keeps you fuller longer and helps you lose weight,” says Lisa Friel, a Registered Dietitian in Toronto.
But what exactly are those fat-less foods and what are they for?
“Fats and oils are a type of fat.
They are fats that are in your blood when you are in the womb.
They’re not foods that you consume every day,” Friel says.
They do contain nutrients, she says.
“They’re good for you, and they’re good in moderation.”
So how can you lose fat without actually eating fat?
Friel suggests you eat foods like nuts, avocados, fish, vegetables and fruits that have a high fat content, as well as oils such as olive oil, coconut oil, safflower oil and sunflower oil.
She also says you should avoid eating a lot of fat-heavy processed foods such as chocolate, butter, bacon and processed bread.
The list goes on.
It’s possible to lose weight without ever eating fat, but Friel cautions against this approach.
She recommends looking at what’s in your diet, and the types of foods that are filling and healthy for you.
Fat-free diets have a number of benefits.
Friel explains that you get a variety of nutrients from foods you eat.
Focusing on foods that have lots of fiber and are low in calories might help you feel fuller longer.
Fats are also known to have some health benefits.
Research suggests that they help lower blood pressure and help lower cholesterol levels.
Fruits are also high in nutrients such as potassium and vitamin D. Fords recommendations are to keep foods in moderation.
She says it’s important to stay away from processed food.
Fitting in a diet Friel also cautions that it’s not wise to start a fat-reduction diet without understanding what it actually is.
She explains that a diet is like a weight loss plan, which can help you lose more weight but also may hurt your health.
The diet itself can have a variety in different parts.
Fels diet plan includes a variety for each day of the week, but she recommends making it a point to stick to a daily goal.
Fines a meal in the morning and then a snack in the evening will help keep you fuller.
And you might need to eat at least three servings of fruits and vegetables each day to keep your blood sugar in check.
She adds that you can also stick with a low-fat, high-carb diet if you are overweight or obese.
She advises sticking with the calorie-based diet if your blood pressure is high or if you’re on insulin or other medication.
“The diet itself will do the job,” Fels says.
Fils diet plan can be hard to stick with.
If you want to lose the weight, you should be focusing on eating healthier food and staying away from foods that don’t come with nutrition labels.
Feds recommendations for a fat free diet include eating lots of fruits, vegetables, whole grains, beans and other plant foods and making sure you get enough fat-soluble vitamins and minerals.
“You want to stay in a range where your blood sugars are low and your triglycerides are high,” Fells advice.
For example, a person who is overweight or who has diabetes can use a fat intake of 30-50 grams of fat a day.
For a person with a normal BMI, the recommended amount of fat for a person is 25 grams.
Figs advice for a healthy diet is to avoid refined grains and oils.
You can try adding fish to your diet if that’s something that’s in season or you’re looking to start losing weight.
“Fish are high in omega-3 fatty acids,” Fords says.
Omega-3 fats are important because they are needed to help your body break down fats, she adds.
“So you need omega-6 fats to be able to break down those fats and get your body moving.”
If you are trying to lose fat, you’ll also need to be mindful of what you eat to keep it in balance.
“I think it’s very important to understand how fats and oils interact with each other,” Fils says.
A good place to start is to make a list of foods to eat when you’re feeling hungry.
And if you don’t want to stick strictly to a diet, Fels suggests starting small with foods you enjoy and then increasing the amount of times you eat each day.
And remember, eating more often will help your metabolism, which will help you keep your weight in check longer.
“As you eat, your body will have more energy and your blood glucose levels will increase,” Filds says.
You’ll also be able get