A low fat diet plan is often a favorite choice for people looking to lose weight. Well, this is actually a good regime because too much of fats in the daily diet is habitually the numero uno cause for excessive body weight for majority of the folks.
Other than weight loss, a low fat diet is also recommended to stay healthy and for folks who are suffering from high cholesterol, heart diseases, diabetes, hypothyroidism etc.
Dietary Fats and Body Fat
Scrutinizing the amount of fat you eat in your daily diet is really important when you are aiming to keep your body flab to the minimum. This is due to the reason that the food substances that are rich in fat are frequently high in calories as well and consistent consumption of such high calorie and fat rich foods can bring about excessive weight gain.
For each ounce that is considered, fats have more calories than carbohydrates or proteins, but it’s vital to keep in mind that just for the reason that a certain foodstuff is low in fat doesn’t automatically mean it is short on calories as well.
Choosing Foods for a Low Fat Diet Plan
A good rule of thumb when you are buying food is to inspect food labels very minutely. You must learn to check the amount of fat per 100 calories. You can safely conclude a foodstuff to be fit for inclusion into a low fat diet plan, if this amount is lesser than 3 grams. So what this basically means is that 30% or less of the calories that your body receives from consuming this food will come from fat.
Fat contributes towards the maximum percentage of calories that are received by certain commonly eaten foodstuffs like margarine, mayonnaise, and some other salad dressings. But these kind of foods need not be excluded entirely from your low fat diet plan. Nowadays if you observe closely at your local food store or mall, many brands are coming out with the ‘low fat’ or ‘light version’ of almost every kind of food.Check the labels properly and eat such foods in moderation.
Other than the low fat dairy products, you also ought to focus on low fat meats as well. Take extra care to include only the leanest meat that you can find. Fish, eggs, leafy vegetables, whole grain bread, nuts and fruits with lesser sugar content are all good to be included in your diet plan.
Low Fat Diet Plan for Weight-Loss
The most important factor to be considered in using a low fat diet plan for weight loss is the amount of daily calories. Women usually need between 1000 and 1600 calories per day. When you are cutting back on fats in your diet, you can easily cut back on calorie intake as well.
But if you are not vigilant about calorie counting then there is always the danger of undernourishment or calorie restriction, which eventually affects the health in a bad way.
Safe Weight Loss
To avoid any undesirable consequences, it is better to aim at getting at least 1200 calories per day from your diet. Design your daily low fat diet plan in such a way that you are not depriving your body of essential nutrients and calories.
A safe rate of weight loss is between 1 and 2 pounds in one week duration. To accomplish this you can either reduce calories within the safe limit in your diet, or you can start working out more or maybe change your workout regimen to include more potent exercises that can burn more calories. Or you could even try a combination of both diet control and work out.