When it comes to putting together a low-fat diet plan, the first thing that comes to mind, of course, is reduction. But low-fat diets include more than quantity-related reductions. When going on a low-fat diet, you must also cut out or reduce foods that are high to moderately high in fat.
Low-Fat Diet Plan
The basics of every low-fat diet plan should include:
Foods that are high in fat content include:
Reduce Meat Intake
Red meat usually has a high fat content. Whenever possible, choose lean meats and poultry, leaning toward poultry over red meat.
What to look for in poultry:
The best cuts of low-fat chicken or turkey will be skin-free white meat. While you can also purchase ground poultry, take care: Dark meat is often ground in along with the white. Choose packages that have upwards of 80% of lean meat.
For a low-fat poultry meal that feeds two, ground turkey with vegetables is an excellent choice. Simply fry a half cup to a full cup of ground poultry, using olive oil spray sparingly. Sprinkle with Caribbean Jerk seasoning to taste. The spice will add a pleasant kick to the poultry. Add one half cup of chopped celery and onions and cook until tender. Then add another half or full cup of thin strips of summer squash and zucchini. If you're looking for protein, toss in a handful of salad shrimp as well. If you're desperate for carbohydrates, about a half cup of cooked noodles rounds out the meal nicely. And remember, just about any vegetable can be added to a low-fat diet without worrying.
What to look for in red meat or pork:
Reading labels and the ingredients list is one of the first things a low-fat-diet shopper must learn to do. Every package has a label on it and every label tells you the contents of the package. There's only one catch: You have to understand what you're reading. Speak with your physician and determine what your daily fat intake should be. Pregnant or nursing mothers should not restrict their diets. If you are concerned about weight gain, talk with your physician for information and guidance.
Before you cook meat, trim away visible fat. Another good idea is to cook the meat and drain the fat before you add additional ingredients. There will always be some fat. If draining it is not possible, move the meat to one side and place napkins in the pan. Carefully move the meat onto the napkins so the oil can be absorbed before removing the napkins from the pan. You'll be amazed how much fat can be removed in this manner. This method can be also be used with ground meat.
Seasoning
Because we're all used to fatty diets, when we start eliminating fats from our diet, we feel we compromise taste as well. That doesn't have to be the case. Herbs and spices can be used on low-fat diets. The only thing you need to watch out for is salt or added sugar, which could get you in trouble. Again, read labels.
Using salad dressings or marinades is fine as long as you use them sparingly and use low-fat brands.
Benefits of Low-Fat Dieting
High-fat diets have been associated with many health hazards. Some types of cancer can be traced back to high-fat diets, as can obesity and heart disease. Eating a balanced diet with plenty of vegetables and fruits is just what the doctor ordered.
 | When you're both planning on cutting calories, low-calorie cooking for two is always easier than going it alone. Vegetarian cooking seems to be the easiest way to keep to a low-calorie diet or low-fat diet without denying yourself too much. |
 | If you and your spouse find it challenging to do low-fat cooking for two, start by considering the foods you love. Don't deny yourself too much, or you will stray. Whenever possible, incorporate your favorite foods into your low-fat diet. |
When birthdays, holidays and special events arrive, you can watch fat, salt, cholesterol and calories and still offer healthy dessert recipes that everyone will love. |
Dieters and people who have health concerns, such as heart, and high cholesterol. are usually advised to skip the fat in their diets. The American Heart Association is now making recommendation to include healthy fat in the diet. |
Avoid fat! Avoid carbohydrates! Avoid everything that's not a grapefruit! As people ask for a quick, easy way to lose weight, one fad diet after another emerges to answer their request. But although some of these fad diets do work for some people, many of them fail to provide long lasting, healthy weight loss. |
