Which ingredient ruins food for you
Low Fat: Tips for a Low Fat Diet
- If you want to eat a low-fat diet, you have to take a look at the list of food ingredients from time to time.
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The low-fat diet is not about completely eliminating fat from the menu. After all, it is a vital nutrient. For example, fat is necessary to utilize the fat-soluble vitamins A, D, E and K.
Ideally, a low-fat diet is not a temporary diet, but a permanent way of life. Especially for those who want to lower their high cholesterol level or lose excess body weight, a low-fat diet is the be-all and end-all.
Article content at a glance:
How Much Fat Is Still Healthy?
Those who consistently consume more calories than they consume gain weight. The body stores excess energy as fat deposits, for example on the abdomen, hips and thighs, but also on organs such as the liver.
Unfortunately, in addition to carbohydrates, most people also eat more fats than necessary. In a German adult, an average of 110 grams of fat per day find their way into the stomach. This value is well above the recommended daily dose, which is between 60 and 80 grams per day.
For a balanced diet, the German Nutrition Society (DGE) recommends limiting the fat content to 30 percent of the amount of energy consumed. With an energy requirement of 2,000 kilocalories per day, for example, around 600 kilocalories should be consumed in the form of fat, which corresponds to around 60 grams per day. In order to cover the vital fat requirement, even significantly smaller amounts are sufficient.
Reduce fat by using low-fat margarine instead of butter
A low-fat lifestyle is relatively simple: four grams of fat can be saved, for example, if the normal portion of butter (equivalent to ten grams, which consists of around eight grams of fat) when smearing bread is replaced by half-fat margarine (around four grams of fat; margarine, on the other hand, has one similarly high fat and calorie content as butter) is replaced.
Dr. Heart / team of experts
Assuming you eat three slices of bread a day: You would have reduced your fat consumption by this small change by a total of twelve grams - which corresponds to an amount of energy of 108 kilocalories. If you use semi-fat margarine instead of butter every day for a year, you will save
- 3,240 kilocalories in a month,
- 38,880 kilocalories in one year.
Converted to body fat, that would mean: After a year, you would have about 5.5 kilograms less body fat on your hips (one kilogram of body fat corresponds to 7,000 calories). Of course, this assumes that the saved calories are not replaced by other, additional delicacies.
Low fat in everyday life: eight tips for a low-fat diet
Variety, good taste, enjoyment and enjoyment of food should not be neglected even with a low-fat diet. In order to be full at the same time, however, the right choice, combination and preparation of food is important. If you eat plenty of vegetables and fruit, potatoes and grain products and only combine them with a small amount of low-fat foods, you are on the right track.
If you find it difficult to switch to a low-fat diet, you should gradually change your eating habits in small steps. Because then both the body and the mind perceive the changes to be less of a deficiency, so that hunger attacks are less likely.
These tips will help you reduce your fat intake:
Low-fat cooking: Be skimpy on fat when cooking. You can cook with little or no fat in special stainless steel pots, coated pans, grill pans, in clay pots, in foil or in a microwave oven.
Plant-based foods: Eat mostly plant-based foods such as vegetables and fruits, as well as potatoes and grain products. These contain little or no fat.
Restrict fat bombs: Eat high-fat foods such as meat, sausage, cheese, mayonnaise, eggs, and chocolate in moderation and as rarely as possible.
Low-fat variants: Give preference to low-fat meat and poultry, low-fat sausages, milk and dairy products. Ask about it at the meat, sausage and cheese counter and note the fat information for packaged foods.
Avoid hidden fats: Watch out for hidden fats, for example in snacks, sweets, cakes, pastries, waffles, croissants, frozen pizzas, egg and meat salads.
Do not eat rims of fat: Cut off the fat rims from the meat and sausage.
Reduce oil: Use as little oil as possible in your salad dressing.
Fresh food: Prepare meals mainly from fresh foods. Ready meals, soups or sauces can contain a lot of fat. Read the list of ingredients and choose low-fat options.
Replace high-fat foods with low-fat alternatives
The above example shows that you can save a lot of calories by replacing butter with semi-fat margarine. Other low-carb alternatives:
Salad dressings: Prepare salad dressings with vinegar and oil, yogurt, sour cream or cottage cheese instead of using mayonnaise.
Sauces: In the case of cream sauces or casseroles, replace half of the cream with milk. Delicious sauces can also be made from pureed vegetables (for example tomatoes, carrots or broccoli).
Potatoes: Prefer boiled potatoes, jacket potatoes or baked potatoes instead of fried potatoes, potato pancakes, hash browns, French fries or croquettes.
Spreads: For sandwiches, use some low-fat cream cheese, mustard, low-fat quark or sour cream as a spread to save spreadable fat. A very healthy alternative to butter is also mashed avocado. It contains a lot of fat, but only a seventh of what is in butter and margarine and therefore only about a fifth as many calories. In addition, the fat in avocados is a particularly valuable fatty acid.
For snack: Top your bread more often with slices of tomatoes, cucumber, radish or radishes instead of cheese and sausage.
Sausage: You will also save fat as soon as you switch from fatty salami or ham sausage to low-fat poultry sausage.
Sweets: If you have a craving for sweets, grab gummy bears, dried fruit or candies (in moderation!) To save fat. In contrast to chocolate, biscuits or cakes, they are almost fat-free.
Salty snacks: Prefer pretzel sticks, spicy rice crackers and rice waffles if you are in the mood for spicy snacks. Because even low-fat chips or nuts are fattening foods due to their very high fat content.
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Low Fat Shopping: Tips in the Supermarket
Low-fat meat: Prefer meat that is not very marbled (streaked with fat). It is advisable to have each individual piece shown to you and to choose meat in which the visible fat is only localized in one place. So you can easily cut it away later.
Low-fat sausage: Choose sausages that contain a maximum of 15 to 20 grams of fat in 100 grams. Also ask about the fat content at the meat counter.
Low-fat cheeses: For cheese, pay attention to the lean, half-fat or three-quarters fat setting. The ideal types of cheese have a fat content of 30 to 40 percent fat in the dry matter (F.i.Tr.) or 15 to 20 grams of fat in 100 grams.
Low-fat milk: Milk should have a maximum fat content of 1.5 percent.
Suitable product size: Choose package sizes that fit the household: If only two people live there, a family package of cheese is definitely too big.
Check the list of ingredients: Take a look at the list of ingredients for finished products. If fat is in the foreground, the pack stays better on the shelf. Because all ingredients are listed according to their quantity in descending order.
Focus on plant-based foods: Reach properly in the vegetable department: fruit and vegetables are ideal for when you are hungry in between.
Shopping according to plan: Always write a shopping list and stick to it.
Shop fed up: Don't go shopping with your stomach growling. Otherwise, more often ends up in the shopping cart than planned.
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