Low fat diet

Physicians have prescribed low fat diets for many years for people who have high cholesterol levels as well as for people who have heart or cardiovascular disease. A low fat diet is designed to cut down on the amount of fats that are ingested in the daily diet so that the body is forced to metabolize the fats that it has stored in and around the organs and tissues of the body as well as in the bloodstream.

Low fat diets have been popular for people who want to lose weight as well. It makes sense that cutting down on foods that are high in fat content would be not only good for your health but would help to lose weight easier and quicker than people who eat foods that are high in fat content. By cutting down the fat content of the daily diet to 20% metabolism will be jump started and weight loss will be much easer to be achieved.

Foods that are high in fats are all red meats, most pork, all organ meats, shellfish, dairy products, and foods high in starch. These types of foods have bases that are made of pastas or flours. These types of foods should be avoided or severely limited on a low fat diet.

Other foods that should be avoided are foods that are either bleached grains or flour based products such as cookies, white breads, biscuits, cookies, cakes, desserts, and other dessert type foods or highly sweet concoctions that do not have any nutritional value. These foods may taste good but have little value for us and do much more harm than they do good. They make our bodies work much harder to digest our food and slow our metabolism to a crawl.

While avoiding foods high in fat, foods that are high in soluble fiber and rich in vitamins and water content should be increased in the dietary intake. These types of raw vegetables should be eaten four to five times daily. Studies have shown that these types of foods help to stave off hunger as they take more time to digest and help to promote healthy digestion as well.

Eating smaller frequent meals through the day will help to keep a dieter on track as well. This helps to keep food in the digestive system, so that there are not cravings or feelings of hunger for foods that are not allowed on the diet. Removing foods that are not allowed on the diet from the pantry or refrigerator will help to keep down the propensity to cheat on your diet as well. Go to the market and fill your pantry with the types of foods that you are allowed to eat on your diet. This will help you to eat properly and give you encouragement in the early days of your diet.

A sample low fat 1500 calorie diet is listed below

Vegetables 4-5 servings per day

Fruits 3-4 servings per day

Dairy 3 servings per day

Whole Grain 3 servings per day

Lean meat, eggs, nuts, or beans 3 servings per day

Fats 2 servings per day

Sweets 2 servings per day

Here is a sample diet for the day

Breakfast
1 scrambled egg (1tsp margarine) Cooked in Pam
1 slice bacon
3 slices tomato

Coffee

Orange Juice

Morning Snack

Carrots with Low Fat Ranch Dip

Lunch

Tuna Salad w/ Low Fat Mayo

Lettuce

Cherry Tomatoes5 whole wheat crackers

Water with Lemon Slice

Afternoon Snack

Dinner

Boneless Skinless Chicken Breast Marinated in Low Fat Italian Dressing Baked

Green Beans

Broccoli/Cauliflower/Carrot Medley

Low Fat Cheese Sauce

Whole Wheat Roll

Night Time Snack

You have belly fat, how to lose it

As we reach our forties we find that some of the muscle that we have worked so hard to achieve starts to be replaced by fat. For many of us, this fat normally accumulates around our bellies. The concerning factor is that we see little difference in our actual weight yet we begin to notice the start of ‘belly fat’, usually in the form of a ‘spare tyre’ or, ‘love handles’.

It is widely acknowledged that when younger, our bodies produce hormones that regulate how fat is stored, spreading it evenly around our bodies. The female hormones are called estrogen and the male hormones testosterone. The problem is that as we grow older these hormones become fewer in number and in some cases stop being  produced, when this happens fat will start to accumulate more noticeably, especially around our bellies.

Surprisingly, body fat is vitally important to our health, as it is essential in regulating body temperature, it also offers a natural form of shock absorption, protecting our bones and organs. As well as those functions, body fat also supplies us with an emergency food source that is used to provide vital energy which is used to maintain our bodily functions at times when food is scarce and the body is forced to fast.

Most people, even those who are extremely fit, will have a layer of fat just under their skin, this layer of fat is called subcutaneous fat and it poses no immediate health risk whatsoever, unless obesity becomes an issue.

The other type of fat commonly found within the body is called visceral fat, and it can cause serious damage to our health. It is visceral fat that collects around our bellies, thighs and hips.

So.., now you have belly fat, how to lose it is the next question!

Although the reduction in the number of fat managing hormones is partly responsible for the body being unable to cope as well with fat, it comes as little surprise that the major contributing factor is still the types of food we eat.

Let’s be honest here, the amount you eat is not as important as what you eat!

There are certain foods that will actually help you lose weight the more you eat them, so for people who have a healthy appetite it is a case of eating differently rather than eating less.

Changing how we eat would seem relatively easy advice to follow except that there is much more to it than just putting down the cookie jar and picking up a carrot (although that’s not such a bad place to start!).

The science of healthy diet planning isn’t as simple as it used to be. Research has shown that combining different types of food produces better fat burning results than when these foods are eaten on their own, it has also been found that different foods also contain different types of calorie all of which burn at different rates and at different times of the day.

These two reasons, among a few others, highlight the need for a properly formulated healthy diet plan that uses the results of diet research to produce a eating plan that will burn fat much more efficiently, healthily and quickly than regular low calorie diets do, without the added bonus of starving yourself!

Changing your diet is just one side of the coin and is the easier part of getting rid of belly fat. The flipside involves regular exercise, at least to a moderate level. Strength training and aerobic exercise are required if you are to effectively stem the increase of belly fat.

Combining a healthy diet with exercise is the best way to lose belly fat, and the more exercise you do, the more it will work.

If you would like to gain instant access to a successful and popular lifestyle changing diet and exercise plan that will help you get rid of a lot of weight not just your belly fat, check out the link below.