Low-fat diet refers to a diet in which dietary fat accounts for less than 30% of the total calories of the diet or the total daily fat intake is less than 50 grams. What should really be avoided or reduced in life is the intake of high-fat foods, such as butter, offal, fried foods, and preserved foods.
The low-fat diet is not recommended to eat fat, animal offal, poultry meat skin, fish roe, shrimp roe, crab roe, etc
Low-fat diets can be divided into three levels: a lightly restricted diet means that the daily total fat intake does not exceed 50 grams; a moderately restricted fat diet means that the daily total fat intake does not exceed 40 grams; Severely restricted fat diet means that the total daily fat intake does not exceed 20 grams.
As we all know, the substances that humans depend on for survival must be obtained from food. These substances can be divided into six categories: water, protein, lipids, sugars, minerals, and vitamins. In order for normal people to maintain their health, these six types of substances must enter the human body in a balanced manner, that is to say, none of them must be excessive. However, for patients with different diseases, the proportions of these six substances must be adjusted. For example, patients with vitamin deficiency must increase the proportion of vitamins in the food, and patients with dehydration must increase the proportion of water in the diet.
The low-fat diet advocates the principle of “more meat and less meat, more fruits and vegetables, and less meat”, and pay attention to intake more whole grains, potatoes, and various fresh vegetables and fruits.
Eat more food, eat less food
The so-called food refers to the plants and animals that grow from our vast land and ocean, such as various fresh vegetables, fruits, seaweed, whole grains, raw nuts, fresh raw fish and meat, etc. In other words, we only eat “original” foods in their natural state and eat fewer foods containing artificial additives, such as sausages, bacon, ham, hot dogs, and cured, frozen foods and canned foods. In addition, bread, desserts, candies, biscuits, candied fruit, carbonated drinks, etc. with tangy aromas and attractive colours are also not eaten.
Focus on lightness and reduce frying
Healthy ingredients should also be cooked in a healthy way, that is, adhere to the cooking principle of “less oil, less salt, and less sugar”. Try to use fewer seasonings, such as MSG. Try to use steaming, boiling, cold dressing instead of cooking methods, less frying, frying, and never fried food. The fat is very high in calories. Excessive amounts will burden the heart, blood vessels and liver, and cause cardiovascular and cerebrovascular diseases. Especially oil at high temperature will not only destroy the nutrients in the food but also produce toxins and carcinogens. Excessive use of salt has very bad effects on patients with hypertension, kidney disease and asthma.
At least one meal a day or part of a low-fat diet
Low-fat diet advocates eating fresh, organically grown fruits and vegetables raw, preferably seasonal, local foods. Because the climate and soil are the same as the environment in which you live. They can best supply the nutrients your body needs. It is recommended that you have at least one “vegetarian” meal in your three meals a day, and eat young and tender sprouts, nuts. Whole grains, vegetables and fruits with particularly high nutritional value. Drink a glass of low-fat fruit and vegetable juice in the morning, and eat a plate of lettuce salad or cold salad at noon. But you must not use salad dressing to make fruit and vegetable salads. You can make your own seasonings, such as tahini, honey, yoghurt, etc.
In the process of dieting to lose weight, obese people can fully choose food. But remember that no matter what lipids (whether visible or invisible) should be restricted. If necessary, obese people can adopt a low-fat or fat-free diet for several months, and stick to it until they achieve their ideal weight. Then calculate the calories and consider whether to add a little fat to the weight loss diet.
Using this low-fat or fat-free weight loss diet works well. After several weeks of using this method of weight loss, obese people usually hate eating any fatty foods, thereby consciously reducing fat intake.
People who lose weight can choose low-fat foods, but they should not overeat them. It is best to eat when you are hungry, and it is best to eat 6 meals a day instead of 3 meals a day. Once you no longer feel hungry, stop eating immediately. With a low-fat or fat-free diet, anyone who is obese will receive a better weight loss effect.
Low-fat food types
- Meat: roasted boiled beef, beef liver, mutton, chicken.
- Fish and other seafood: carp, sturgeon, flounder, clam meat, crab meat, shrimp, oysters.
- Vegetables: asparagus, eggplant, fresh lentils, lettuce, peas; potatoes, spinach, squash, tomatoes, cabbage, cauliflower, cucumber, green pepper, carrot, white bu.
- Fruits: all fruits and juices (fresh, canned or frozen).
- Dairy products: skimmed milk (fresh milk or milk powder), skimmed cheese.
- Bread and cereals, etc.: rice, bread, macaroni, salted soda crackers, cornflour.
- Condiments: honey, jam; ketchup, ginger, mustard, coffee and tea.
Obese people use this diet to lose a certain amount of weight every week. But pay attention to supplementing oral vitamin tablets to supplement the lack of required nutrients.
- Patients with hepatobiliary disease and pancreatic insufficiency;
- And patients with hypertension, hyperlipidemia, arteriosclerosis, coronary heart disease, etc.;
- Patients with diarrhoea and dysentery in the recovery period;
- Patients who are overweight or need to lose weight urgently.