A diet low in fat not only can help us lose weight, but it can be our great ally to have better health and prevent diseases. Excessive consumption of fats is one of the main causes of overweight, heart disease and other metabolic disorders. All these can cause health complications and decrease the quality of life. Therefore, it is important to follow a diet low in fat. Although there are healthy fats that serve the body as a source of energy, most people consume saturated or Trans type. Unfortunately, these produce negative effects on health. The most worrisome is that consumers are unaware of their presence in many products on the market. Therefore, they do not control the portions, or the way to prepare them. As a result, there are usually difficulties to maintain a balanced and healthy weight, even if other healthy habits such as physical exercise are adopted. How to start to limit the consumption of fats? What to do to have a healthier diet? While it is not easy to modify it overnight, there are some simple tips that can facilitate it.
Put them into practice!
1. Reduce the Consumption of Meats
It is not about completely eliminating the meats from the diet. In fact, this food is recommended as one of the main sources of protein. The problem is that many people tend to eat it in exaggerated portions. In addition, they choose cuts that contain fats harmful to the body.
- Choose to choose lean, fat-free cuts.
- Avoid consuming too large portions.
- Also, when preparing them, choose cooking methods free of added oils or fats.
2. Avoid Sauces and Dressings
Commercial sauces and dressings can be useful to improve the flavor of many recipes. However, excessive use is discouraged, as they contain too many fat and chemical additives. In addition, its caloric content is high and can completely ruin the diet.
- Avoid buying these products when you are in the market.
- If you want to add sauce to your meals, prepare homemade sauces with organic ingredients.
- In addition, choose dressing recipes that do not contain added oils.
3. Replaces Ingredients
Many of the products that contain too many saturated and Tran’s fats can be replaced by healthier alternatives, with fewer calories. In this way, your diet will be low in fat. Why not replace them? While the taste and manner of preparation may vary, these options are a good way to improve the diet.
- Replace butter of animal origin with vegetable margarine, preferably “low fat” or “light “.
- Check the labels of the products you eat and avoid those that contain hydrogenated oils such as palm or soy.
- Choose to cook with sunflower oil, canola (rapeseed) or olive oil.
- Consume nonfat dairy or vegetable milk instead of whole milk.
4. Increase the Consumption of Fruits and Vegetables
Tran’s fats are usually found in products of animal origin. For this reason, to have a more balanced diet and light in calories, it is best to increase the consumption of fruits and vegetables.
“These foods are full of essential nutrients that benefit the body”.
In addition, they are quite satiating and can control those “pecking” that make the diet fail.
- Consume 5 or 6 servings of fruits and vegetables a day.
- Try to consume them raw to take full advantage of all their properties.
- Eat them in replacement of commercial snacks.
5. Choose a Method for Healthy Cooking
The cooking method also has a lot to do with the quality of the dish. When there are too many fried foods, the consumption of fat increases and, therefore, there is a great interference in the effects of the diet.
- Instead of frying your meals, prepare them steamed or baked.
- Also, if you’re going to prepare meat or vegetables, you can make them grilled.
6. Eliminate Processed Foods
Stuffed meats, package fritters and industrial bakery are some examples of processed foods that should be excluded from the regular diet. They are delicious and tend to be fresh most of the time. However, they contain too many saturated fats and added compounds that impair health and weight.
- Substitutes those processed by organic foods (fruits, vegetables or whole grains).
- If you want a healthy and energetic snack, consume a small handful of nuts.
- Increase the intake of water and healthy drinks to maintain the feeling of fullness.
Are you consuming too much fat? Do you want to start improving your weight? Follow all these tips and start having a lighter and healthier diet, a low-fat diet.
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