Low Fat Dieting: 5 Tips To Enjoy Healthier Eating
5 Tips To Enjoy A Low Fat Dieting
Before you get started on your low-fat diet you will first need to work out your daily fat allowance, low-fat diets generally allow for 30% of your total calories in a day to come from fat. If you’re following a very low-fat diet it may be 15-20%. If your doctor has suggested a low-fat diet, you may want to ask what percentage is right for you.
Low Fat Dieting Tip #1: Keep A Diary
It is helpful to keep a food diary, especially if you’re following a low-fat diet due to a medical condition or because you’re experiencing certain symptoms. Tracking your food intake can help you narrow down guilty parties which may be contributing to certain symptoms that you experience.
It also helps you stay on track with your low-fat diet journey. You won’t need to continue keeping a diary once your diet has been established, but it’s helpful to continue making notes occasionally to review your habits.
Low Fat Dieting Tip #2: Fat Counting
You will find it far easier to stick to your low-fat diet plan if you understand which foods belong where. So, consider what foods fall into the no-fat, low-fat, medium-fat, and high-fat categories.
-High Fat. Any food item that contains over 17.5 grams of fat per 100 grams. Any beverage with over 8.75 grams of fat per 100ml.
-Medium Fat. Any food containing over 3 grams of fat per 100 grams. Any beverage contained over 1.5 grams of fat per 100ml.
-Low Fat. Foods that have less than 3 grams of fat per 100 grams. Any beverage that has less 1.5 gram of fat per 100.
-No Fat. Less than .5 grams of fat per 100 grams or a drink with less than .5 grams of fat per 100ml.
When you’re following a low-fat diet, you should avoid every food that falls into the high-fat category. You can enjoy small amounts of food and drinks that fall under the medium category. However, you should be choosing those foods with low-fat or no-fat. The guide above can guide you to make the right decisions.
Low Fat Dieting Tip #3: Create A Meal Plan
Once you have taken the time to identify, the foods you should be avoiding you can use this knowledge to put together a meal plan that works for you. The benefit of using a meal plan is that it will help keep you on track.
You can shop for your meal plan, thus ensuring you aren’t tempted to choose a high-fat food product instead. It’s easy to lose heart when you’re wandering the aisles aimlessly, so make sure you don’t hit the store on an empty stomach.
Low Fat Dieting Tip #4: Be Confident
Once you’ve been enjoying your low-fat diet for a few weeks you will feel more confident about your choices because you’ll have a greater knowledge of what you’re buying. It’s easy to slip up and fall back into old habits, so keep your food diary until you’re totally comfortable with the diet.
The most effective way to keep yourself on track is by diving your allowances into your daily meals and snacks.
Low Fat Dieting Tip #5: Eating Out Safely
You don’t have to miss out just because you’re following a low-fat diet, you can still stay true and enjoy dinner at a restaurant.
The most effective way to stay on track is to see the menu before you arrive. A lot of restaurants (even fast food places) have nutritional calculators on their websites so you can find something that fits your diet plan.
If this isn’t possible then look for foods that have been baked, poached, grilled, broiled, or steamed. Don’t choose anything described as crispy, creamy, breaded, fried, buttery, or that comes with a sauce. Remember: you can ask to make substitutions and changes to your meal, most restaurants are happy to accommodate you.