LOW FAT DIET
A low-fat diet is the one that restricts fat from your diet. Choosing a low fat diet help you to cut down calories as well. One gram of fat provides 9 calories while carbohydrates and protein each provide four calories per gram.
Monounsaturated and polyunsaturated fats are important in your diet because they provide essential fatty acids and fat soluble vitamins (vitamins A, D, E, K).
Ideally, wherever possible try to replace saturated fats with small amounts of mono or polyunsaturated fats. The average for woman is no more than 20g fat a day.
Types of fats
- Monounsaturated Fat: having this fat in small amounts, can help to maintain healthy cholesterol levels. Can be found in: avocados, olives, olive oil, rapeseed oil, almonds, cashews, hazelnuts, peanuts, pistachios and spreads made from these nuts.
- Polyunsaturated Fat: having this fat in small amount help to maintain healthy cholesterol levels and provide essential fatty acids. Can be found in: Oily fish, corn oil, sesame oil, soya oil and spreads made from those oils, flaxseed, pine nuts, sesame seeds, sunflower seeds, and walnuts.
- Saturated fat: having too much saturated fat increases the amount of cholesterol in your blood. Can be found in: processed meats like sausages, ham, burgers. Fatty meat, butter, lard, suet, palm oil, pies, cakes, biscuits, hard cheese, whole milk and cream.
- Trans fat: avoid trans-fat wherever possible, they can increase the cholesterol in your blood. Can be found in: fried foods, takeaways, biscuits, cakes or pastries, hard margarines.
Read the food labels can help you cut down on saturated fat
Look out for: “saturates” or “sat fat” on the label.
- More than 5g saturates per 100g is considered high and may be colour-code red.
- Between 5g and 1.5g saturates per 100g is considered medium level and may be colour-code amber.
- Less or 1.5g per 100g is considered low and may be colour-code green.
- Try to either bake, grill, poach or steam foods wherever possible.
- Try to apply oils using a spray bottle and always use non-stick pans that use less oil.
- Substitute one and a half egg whites where whole egg is required.
- Use low fat yogurt or fromage frais to replace sour cream or double cream.
- Add nuts and seeds to your salad
- Make white sauce with corn flour instead of butter and flour.
- Try to avoid foods that are deep fried, have creamy sauces or contain poultry cooked in its skin.
- Always try to go for the healthier salads, vegetables, boiled rice rather than fried rice and avoid items cooked in butter.
- Choose the low-fat protein course from the menu (such as fish or chicken).
- Try to substitute normal food to whole meal food (like bread, rice, pasta)
- Add flaxseed to your diet, it is a great source of omega-3-fatty acid and also low carbohydrate. Protects the digestive tract, is high in fibre and helps to dissolves the unhealthy fats food in your digestive tract.