What is a low fat diet? Should it be applied?

It is true that an uncontrolled intake of too much fat leads to weight gain. However, our body still needs fat to maintain activities for a long day. Today, Tnhelearning.edu.vn will help you better understand the concept of low fat diet and whether we should apply it in our training process!

What is a low fat diet?

Low fat diet concept

The low fat diet is a dietary plan that minimizes overall fat, unhealthy fat, and cholesterol . Typically, this diet will be for those who have difficulty digesting or absorbing fats, or those with high cholesterol and need to increase the soluble fiber in their diet.

Of course, this diet is also very suitable for those who want to diet to get the desired shape and weight, because often low fat diets will not cause side effects and still help cut calories. into the body.

Types of fats commonly found in foods

Unhealthy Fats

Unhealthy fats include: Cholesterol, saturated fat or trans fat . This type of fat can change cholesterol levels and adversely affect health, especially increasing the risk of heart-related diseases . Therefore, we need to limit the intake of too much unhealthy fat, specifically:

Cholesterol

Cholesterol : Cholesterol is usually found in high concentrations in meat, eggs, and dairy. You should limit your cholesterol intake to less than 200mg per day.

Foods high in saturated fat

Saturated Fat : Saturated fat is found in butter, cheese, ice cream, whole milk, palm oil, processed meats like sausages, and other meats like beef, pork, and chicken. …

First, you need to determine the total amount of calories you need to eat each day using an app, a website that calculates or consults a nutritionist. According to doctors, the amount of saturated fat should be limited to less than 7% of your total daily calories!

Foods high in trans fats

Trans fats : Trans fats are commonly found in fried and baked foods. You should avoid this type of fat as much as possible. In particular, foods that say no trans fat on the packaging can still have up to 0.5 grams of trans fat per serving!

Healthy Fats

To minimize unhealthy fats but still have enough energy for the day, you can replace them with foods rich in healthy fats to prevent high cholesterol, such as the following fats:

Foods high in monounsaturated fats

Monounsaturated fats : Monounsaturated fats are found in avocados, nuts, and vegetable oils such as olive, canola or sunflower oils.

Foods high in polyunsaturated fats

Polyunsaturated fat : This fat is also abundant in vegetable oils such as soybean oil, corn oil… In particular, omega-3 fats in fish such as salmon, herring and tuna or other foods. Plants such as walnuts, flaxseeds, soybeans, and canola oil have the potential to help reduce the risk of heart disease very well.

Foods that should not be added to a low fat diet

If you are planning to adopt this diet, you should note that you should not add the following foods:

Fried food, stir-fry

Avoid foods high in grains with partially hydrating oils

You can use high-fiber cereals , but avoid grain-based foods made with partially hydrogenated oils (deep-frying, baking, …) like chips, regular crackers , flavored butter popcorn or bad-fat baked goods such as croissants, donuts, pies, cookies, cakes…

Products made from butter, milk

Avoid foods made with butter and milk

In addition, you need to pay attention to your daily snack foods, especially those containing saturated fat such as products containing a lot of milk, including whole milk, cream made from whole milk, milk. sour cream…, fatty creams, fresh cream, sour cream, cheese or cream cheese…

Meats and protein products

Avoid foods high in protein and fat

Of course, protein is essential for the body, but for this diet, you should limit high-fat meats such as T-bone steak, meat in regular hamburgers, ribs, fried meat, the skin of poultry (such as chicken, turkey, etc.), processed meats such as sausages, bacon and even egg yolks .

Vegetables and fruits are high in fat

Avoid vegetables and fruits that are high in fat

Fiber is very important for the body. However, if you want to follow a low fat diet, you should eat in moderation high-fat foods such as avocados and even margarine, and limit the use of vegetables and fruits that are fried with any type of oil or served with cream sauce, cheese,…

How to cut fat on a low fat diet

Alternative foods to cut fat

The easiest way to cut fat in your daily diet is to replace high-fat foods with low-fat or fat-free foods. You can try the following references:

• Use low-fat margarine instead of regular margarine.
• Use turkey breast, lean ground chicken, or lean ground beef (with less than 5% fat) instead of regular or processed meats.
• Use pre-blended low-fat cottage cheese , low-fat ricotta cheese, or tofu instead of cream cheese.
• Use fiber-rich foods in sandwiches and sandwiches like zucchini, carrots, and apples instead of higher-fat ones like sweet syrup, mayonnaise, etc.
• Use 1 egg white with 1 teaspoon canola oil or 1/4 cup (57ml) of gluten-free egg substitute instead of the whole egg.

With the information introduced above, hopefully you have a better understanding of the low fat diet as well as determine if it is right for you to apply or not. Tnhelearning.edu.vn wishes you to have a diet that is both delicious and scientific so that achieving the desired body shape will no longer be a “far-fetched dream” anymore!

Source: Vinmec

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