Low fat diet will help us look Slimmer and Healthier. Healthy body needs vitamins, minerals, proteins and fat.

Low Fat Diet will help decrease the risk of heart diseases, diabetes and some types of cancer. It is necessary to lose unwanted excess fat. For this a Low Fat Diet would certainly help.

Fat level differs from person to person. Women need four times of fat in excess than men. As long as we keep the fat level in average we are on the safer side. Nowadays there are various ways to burn fat from our body. The predominant way to burn fat is to “Cut Down Calories Through Diet”.

Most of us will think that skipping breakfast or lunch will help to lose fat. But for proper functioning of our metabolism we should have our diet in time with vitamins and nutrients. This will make us healthy and will help to burn fat.

The Misconception Behind a Low Fat Diet

There’s a common misconception that a low fat diet means no fat. In reality, fat is needed to transport nutrients and other valuable materials through the body. Therefore, it’s good to ingest some fat, but most overweight people wind up taking in double the amount of fat they need.

As a general rule, your total fat intake should not exceed 20% of your daily calories. To break it down, less than 7% should come from saturated fat, 1% or less from trans fat and cholesterol should not be more than 300mg.

Let’s talk a minute about “good fats.” It’s true than low fat diets are important to maintaining a healthy heart and general fitness; however, “good fat” and “good cholesterol” (HDL) can be found in foods like salmon, vegetable oil, nuts, olives and avocados. Good fat is essential in transporting vitamins like A, K, E and D throughout the body, in addition to cushioning the vital organs and providing energy. When cooking, try using extra virgin olive oil.

For salads, add a few tablespoons of flax seed, a handful of walnuts or a salad dressing made of vinegar and olive oil. Try to include more salmon, tuna and mackerel into your diet, either literally or through a fish oil supplement, which is packed with omega-3 and omega-6 fatty acids.

“Bad fats” are trans fats: margarines, shortening, deep fried chips, fast food, baked goods, hydrogenated vegetable oil. The reason they have such a bad wrap is that they’re known for lowering HDL cholesterol, which is the kind your body needs to function, as well as increasing triglycerides and LDL cholesterol, which is the bad cholesterol that leads to heart disease and diabetes.

Saturated fats found in whole milk, butter, cheese, ice cream, red meat, coconuts and chocolate should also be limited for the same reasons. Fat from these sources should be 16 grams or less for a 2,000 calorie diet. For those looking to actually lose weight , the saturated fats should be less than 12 grams.

A low fat diet doesn’t have to taste gross. Think of your new diet as a “detox” program for the heart and body. Like with alcoholism or drug abuse, you’ll experience some initial discomfort as you attempt to wean yourself off the sugar, the salt, the cholesterol and the calories your body was so accustomed to getting.

With such an abundance of junk food and “convenience” foods on the market, it’s understandable how many Americans can fall into this trap. However, you’ve made the right decision to control your eating before it kills you!

By Mike Selvon - Low-Fat-Diet

Low Fat Diet Recipes

Here are some easy and delicious low fat diet recipes to help you on your way to a low-fat way of life.

ZESTY LIME CORNISH HENS

6 Cornish hens, about 1 pound each

2/3-cup low-fat or fat-free Italian salad dressing

½ cup fresh limejuice

¼ cup green onions, chopped

2-tablespoon parsley, chopped

1-tablespoon lime rind, grated

¼ teaspoon paprika

Salt and pepper to taste

Wash hens; pat dry. Combine remaining ingredients in shallow baking dish. Add hens; turn to coat with marinade. Cover and refrigerate overnight. Turn several times. Remove hens from marinade. Grill over heat, 4 inches from heat, about 1 hour or until done, or bake in a 350-degree oven for 1 hour. Turn and baste often with remaining marinade.

Yields 6 Cornish hens.

TURKEY BURGERS

1 pound ground turkey.

¼ cup dry bread crumbs

¼ cup onions, finely chopped

1 egg or egg white

½ teaspoon garlic powder

Salt and pepper to taste

Vegetable cooking spray

Lettuce, tomato and onion slices

Combine turkey, bread crumbs, onion, egg, garlic powder, slat and pepper in medium bowl. Shape turkey mixture into 4 patties, each about ½-inch thick.

Spray large skillet with vegetable cooking spray. Heat skillet over medium heat until hot. Place patties in pan and cook for 5 minutes on each side until golden brown. Cover and cook over low heat for 10 minutes longer or until cooked through. Serve on toasted hamburger buns with lettuce, tomato and onion slices if desired.

Yields 4 servings.

SPICY SAUTÉED GREENS

1 small bunch kale (about 12 ounces)

1 small bunch collard greens (about 12 ounces)

2 tablespoon olive oil

4 to 5 large garlic cloves, minced

1/8 teaspoon crushed rep pepper

1 small onion, thinly sliced

1 tablespoon sugar

1 tablespoon rice vinegar

Salt to taste

Cut or tear leafy parts of greens from tough stems and center rib; discard stems and rib. Rinse leaves two or three times in cold water and drain. Slice leaves into bite-size pieces by rolling several leaves together and slicing into ¼-inch strips. Bring 2 cups of salty water to boil in an oven or large saucepan. Add greens and cook for 3 to 4 minutes or until leaves are bright green; drain.

Heat oil in a heavy large skillet over medium-high heat. Add garlic, crushed red pepper and onions; cook for 1 minute. Add greens, sugar and rice vinegar. Continue cooking and stirring until greens are cooked through, about 3 minutes. Season with salt and pepper.

Yields 6 servings.

HERB BAKED CATFISH

2 pounds catfish fillets

1 tablespoon olive oil

1 medium garlic clove, minced

½ teaspoon pepper

½ teaspoon salt

½ teaspoon paprika

½ teaspoon dried thyme

½ teaspoon dried basil

½ teaspoon dried oregano

2 tablespoons lemon juice

2 tablespoon parsley, chopped

Combine garlic and olive oil; spread evenly over the bottom of a baking disk. Combine pepper, salt, paprika, thyme, basil and oregano. Sprinkle herb mixture on both sides of the fish. Arrange fillets on top of greased baking dish. Drizzle with lemon juice. Bake at 350 degrees for 15 to 18 minutes or until fish is almost done.

Move the baking dish about 4 to 6 inches away from heat and broil 4 to 6 minutes longer or until fish flakes when tested. Remove fish to serving platter and pour pan juices over fish. Garnish with parsley if desired.

By Obi Enwelimikwu - low fat diet

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