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What’s the benefits you can see from the Low Fat Diet?
Feb 21st
The Low-fat plan will reduce your risk of heart disease and can help relieve symptoms of indigestion or gallstones. Fat provides twice as many calories per gram compared to carbohydrates and protein and a high-fat diet can lead to high cholesterol. This meal plan which does not have much fat, includes high-fiber foods such as oats, vegetables, fruits, beans and proteins which are beneficial to your body such as fish, skinless poultry and lean meats. These proteins are not going to do damage to your body because they have low levels of cholesterol and saturated fat. Based on the Eatwell Plate, it provides 50-65% of your calories from carbohydrates, 20-25% of your calories from protein and less than 30% of your calories from fat. Under 10% of your fat calories are derived from saturated fat.
How to choose a proper low fat diet plan.
Food Choices must be healthy.
A heart-healthy diet is delicious and varied — rich in vegetables and fruits, with whole grains, high-fiber foods, lean meats and poultry, fish at least twice a week, and fat-free or 1 percent fat dairy products. Making more informed food choices while eating in restaurants and in your own home will allow you to enjoy your food while you control your cholesterol levels.
Watch your fat intake.
Like trans fats Unsaturated fats are not responsible to your cholesterol level but you make the habit of taking in a limited way.
The lean meats and skinless poultry choosen, should not have any saturated trans fat
About the same amount of cholesterol and most of meat, cooked food each 3 ounces – about the size of deck of cards in about 70 milligrams. The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day.
Some lean cuts of beef are sirloin, chuck, loin and round. Choose “choice” or “select” grades rather than “prime.Choose hamburger meat that is either marked select or extra lean.
Tenderloin, and loin chops, are often considered a lean cut.
The leanest lamb cuts come from the leg, arm and loin.
Before you cook, it is best to cut away any visible areas of fat from poultry and meat.
Remove skin from poultry before eating.
When you know you’ll be serving or cooking with poultry, the smart choice is white meat.
Chicken and turkey are less fatty than duck and goose.
Cook your proteins on a grill, in the oven, or under a broiler.
Some foods are very high in cholesterol, for example liver, sweetbreads, kidneys and brains, so-called “organ meats.”
High saturated fat and sodium in processed meats must be cut back.
Eat at least two servings of fish each week.
Some fish products can be both high in fat or considered lean, but the important thing to remember is that all fish products are low in saturated fat, which is a good thing.
The results of recent research suggest that eating salmon, trout, herring and other oily fish containing omega-3 fatty acids are associated with lower death rates from coronary artery disease.
Rather then breaded and fried, you can prepare fish baked or broiled for an healthier alternative.
Choose low-fat dairy products like items labeled fat-free and 1 percent.
Lower your whole-fat dairy product consumption, including items like butter and whole milk as well as 2 percent yogurts, cheeses, and other dairy products.
If you are in the habit of drinking whole milk or using fatty dairy products, it is better to switch over to fat-free, low or reduced-fat dairy products
The healthiest cheeses are skim milk mozzarella, ricotta, and other low-fat or fat-free cheeses.
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.
Use liquid vegetable oils and soft margarine in place of hard margarine or shortening.
Limit cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries made with partially hydrogenated or saturated fats.
Limit foods high in cholesterol.
Make an effort to limit your daily amount of cholesterol intake to 300 mg.
Some common cholesterol-containing foods include whole eggs about 200 mg per yolk, shellfish 50 to 100 mg per cup, “organ” meats such as liver 375 mg per 3 oz and whole milk 30 mg per cup.
Egg whites are a good source of proteins and low in cholesterol so they are a good food choice. Usually two egg whites can be substituted for each egg yolk that a recipe calls for to make it healthier.
With both what you eat and what you drink, you should decrease what you consume that has added sugars.
Added sugars are contained in many beverages and snack foods. Cut back on added sugars to lower your total calorie intake and help control your weight. The calories add up quickly in these foods, which are low in vitamins and minerals. Sugary and other high caloric drinks do not necessarily give you a sense of fullness. Perhaps this will lead to over-consuming calories and an increase in your body mass.
Examples of added sugars are sucrose, glucose, fructose, maltose, dextrose, corn syrups, high-fructose corn syrup, concentrated fruit juice and honey.
Read the ingredient list. In their first four listed ingredients, when it dosen’t have added sugars then choose them.
Select and cook with food products that contain reduced or no sodium at all.
To prevent heart attack a good advice is to reduse the amount of sodium intake.
Salt is just one source of the sodium you consume every day. Some sodium is hard to find in your products because it can be found in different consistencies than just salts. Even medications have high salt content. Eat less than 2,300 mg of sodium per day and be aware of all your sources of sodium. There are at risk populations such as Africans, older adults, and those who already have elevated blood pressure who should have even less – no more than 1,500 mg per day.
Less sodium containing products can be chosen by comparing similar sodium containing products like different brands of tomato sauce.
Select from among the various food items whose labels say “low in sodium”.”Limit high-sodium condiments and foods such as soy sauce, steak sauce, Worcestershire sauce, flavored seasoning salts, pickles and olives.
It is easy to adjust recipes with herbs and spices to reduce your use of salt. Also available are salt-free seasonings. Use lemon juice, citrus zest or hot chilies to add flavor.
To lower their sodium content, run ingredients like canned fish, salty cheeses, and pickles under water before eating.
To increase your heart health, read nutrition labels carefully.
A good obsession to start would be to always look at and study the label on your food products. This should allow you to make better dietary choices. Many foods have saturated fat or trans fat that can raise your cholesterol. Some people eat too much high sodium products, which can increase blood pressure. Also, watch for these key terms, and know what they mean.
“Free” has the least amount of a nutrient.
“Low” has a little more than “very low”.
The nutrient of food that is 25 percent less are called “Reduced” or “Less”.
Goal Setting For The New Decade: Beyond The New Year’s Resolution
Jan 4th
by Tom Venuto
When you pause and reflect on the past decade as you look ahead to a new one, it makes you appreciate how short life is, how valuable time is and how quickly the time can pass you by – with nothing to show for it, if you don’t plan otherwise.
That’s why the passing of another decade can feel like a wakeup call as much as a fresh start: Looking at the technological wonders that surround us in 2010, I can’t help thinking it feels like science fiction.
In fact, modern technology is one of the reasons why some people have succeeded at body transformation while others have failed.
I’m still in awe of the web. The satellite navigation system in my car amazes me every time I drive. I can store a library of books in a device that fits in my pocket. It blows my mind that we can speak to each other face to face through the internet live on video. That’s straight from Star Trek! And those are just the everyday little things.
The cover story of the January 2010 National Geographic magazine is titled, “Merging Man and Machine” – it’s about bionic limbs. Richard Branson’s company, Virgin Galactic just unveiled spaceship two and is preparing to launch civilians into sub orbital space flights.
It’s the greatest time to be alive in all of human history! Unfortunately, today’s modern conveniences have brought a dark side upon us.
Rising obesity has paralleled the march of technology. The chair-bound, desk-job, computer, car, elevator, television based society of today is helping to make millions of people fat and lazy.
Our current way of life is less than a century old, yet our biology hasn’t changed in tens of thousands of years. Our bodies were designed to move and work, not sit and click.
We’ve become spoiled. Complacent. Dependent. And we are paying a price for it. We are fatter than ever before in all of human history. More than two thirds of Americans are now overweight. One third are obese.
People are dying because they‘re too fat.
Ironically, none of our new technology can solve our body fat problems. There’s no easy way. No pill. No machine. No drug. More knowledge isn’t going to help. We already have most of the answers. We know more about the human body than ever before. But it’s all academic.
The problem lies in the doing. You have to do the work – in the gym and in the kitchen. Hard work.
We are a quick fix society. It’s partly human nature, but technology is making us more impatient. We can have products delivered to us with one click and even do it from our cell phones. We have instant downloads, movies on demand, and drive through coffee shops. We get our food made and delivered in just minutes while we are sitting in our cars, and it’s still not quick enough. The internet is blazingly fast, but most people will abandon a web page in seconds if it hasn’t loaded. It’s no different with fat loss. We want six pack abs yesterday.
Simultaneously fighting the pull of human nature and the convenience of new technology is no easy task. But there is a solution: Future Orientation.
The most successful people in the world today are those who have a long term perspective. They plan 5-10 years in advance and beyond. They know how to enjoy and live in the present moment, but they take action and make decisions based on their future vision.
The passing of another decade makes you take stock of yourself and your achievements, or lack thereof. “What did I accomplish in the last 10 years? Am I a better person today than I was in 2000?”
If you don’t like the answers, then it’s time to finally get serious about your future because the next 10 years are going to fly by even faster than the last 10 as the pace of life and society gets even faster.
To succeed in the new decade, think beyond new year’s resolutions. Think beyond the 12 week fitness goal. As you write your goals this year, don’t stop with 3 month or even 1 year goals.
Project yourself into the future: 3, 5 and 10 years from now. For each point, dream, fantasize, visualize: if your body, your health your physical performance were perfect in every way, what would that look like? Describe it in vivid detail.
With our ingrained penchant for quick fixes, we often overestimate what we can achieve in the short term and set unrealistic deadlines on our short term goals. But the flipside is that we often underestimate what we can achieve in the long term, so we set our long term goals too low. Do you realize that people have gone from broke to billionaire in 10 years? In this internet age, some have done it even faster.
My challenge for you this year is to start thinking about your body and your life with the same type of creativity that has led to our greatest technological advances:
Not the same thoughts as yesterday. Not just positive thoughts. just bigger thoughts. NEW THOUGHTS! Creative thoughts! Inventive thoughts! From new thoughts will spring new goals, new actions and new achievements.
Fitness goals should not take over your life, they should enhance every other part of it. So take this opportunity to achieve balance by setting long term goals for every area of your life – health, fitness, finances, career, relationships, experiences, travel, possessions and spiritual growth.
Most people didn’t set any goals 10 years ago. They’re among the masses who are in the same place today as they were a decade ago.
Some people only set short term goals, so they accomplished a few little things, but then stopped, as if a goal were a final destination rather than a stepping stone along a path. Other people set goals but didn’t follow through on them. They forgot that goal setting and goal achieving are two different things.
Don’t fall into these traps.
If you need coaching in the goal setting process – from the daily and weekly baby steps to the long term goals and dreams that span a decade – read chapter one of Burn The Fat, Feed the Muscle. If you already have it. Now is the time to revisit it.
If you don’t own a copy yet, you can get your own copy of the program HERE
Most people make resolutions. Some people set well-formed goals. But long term goals are the goals that almost everyone forgets to set.
If you didn’t do this exercise 10 years ago, do it now. If you do, I guarantee that in 2013, 2015, 2020, you’ll not only find yourself living at a whole new level, you’ll find yourself living in another world – one of your own creation.
Happy New Year!
Tom Venuto, author of
Burn The Fat Feed The Muscle
Founder & CEO of
Burn The Fat Inner Circle
PS. Remember, goal setting is just the start. Goal ACHIEVING requires a nutrition and training plan. Burn the Fat, Feed the Muscle is the most comprehensive fat loss program of its kind because it teaches you every element necessary to succeed: nutrition, cardio training, weight training and “mental training” (goal setting and mindset).
Learn more about the Burn The Fat program HERE
Learn more about our Burn The Fat Inner Circle community HERE
About the Author:
Tom Venuto is a fat loss expert, lifetime natural (steroid-free) bodybuilder, independent nutrition researcher, freelance writer, and author of the #1 best selling diet e-book, Burn The Fat, Feed The Muscle: Fat-Burning Secrets of The World’s Best Bodybuilders & Fitness Models (e-book) which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting his Burn the Fat site.