Tips for choosing low-fat foods that are pleasing and correct. Although low-fat diets sound healthy, But for effective weight loss, fat reduction, to control the level of body fat. The tips and information of low-fat diets should be studied properly. This may be done as follows:
1. Know your goals
As previously mentioned, low-fat diets are beneficial for a wide range of people. Both people who want to lose weight and patients who need to control the amount of fat. To be successful, it’s important to know the goals of a low-fat diet first.
The US National Institutes of Health recommends that Each day, the body should get about 20-35 percent of its total energy from fat. In general, on the label of Thai products, it is often compared to the amount of energy that should be received per day at 2,000 kcal, compared to the amount of fat per day is 44-77 grams per day, with an emphasis on unsaturated fatty acids (Unsaturated Fat). ) mostly and limit saturated fat to no more than 10 percent of the amount of fat that should be received. But for those who want to lose weight and lose fat. Fat intake should be limited to no more than 20 percent of your daily energy intake. and limiting the amount of saturated fat
However, each person’s daily energy intake is not the same. It may vary by gender, age, weight, height, metabolic system. and daily routine
2. If you want to lose fat, you need to look more than fat.
Sometimes just the word “low fat” on the package and looking at the fat content on the label may not be enough. Because fat inside the body does not come from eating fat directly into it alone. But getting carbohydrate foods For example, too much starch and sugar can cause the body to burn out completely. And is converted into fat and stored in the body, so if a low-fat diet However, it contains a high content of sugar or starch, it may affect weight loss or fat loss without consumers knowing.
3. Fat-free may be just an advertisement
Although it is known as a fat-free product. But there may be fat in it. Therefore, before purchasing a product Nutrients and energy should also be taken into account. However, the fat content of these products may not interfere with weight loss.
4. Add good fats
Fat is an essential nutrient for the body and provides high energy. There are two types of fat that most people know about: saturated fat and unsaturated fat. Saturated fats are healthy and harmless fats when taken in moderation. It is most often obtained from animal fats such as milk, meat, or animal oils.
unsaturated fat This type of fat is called ” good fat” because it helps to balance harmful fats in the body, reduce inflammation, and moisturize the skin. It may also help prevent heart disease. Examples of unsaturated fatty foods include sea fish, nuts. Nuts, nuts, avocados, olive oil, which, if you focus on fat each day with good fats. In addition to helping to lose weight and fat. It may also help maintain health in other areas as well.
In addition to these two types of fat Should not be trans fat is the fat harmful pathogens often found in fried foods, animal fats, margarine and fast food.
5. Reduce Diet Fat
There are various ways to reduce the fat content of each meal, such as avoiding stir-frying and deep-frying methods. By grilling, boiling or steaming instead of removing the skins from the meat before cooking. Scoop out the oil floating on top of the soup. or refrain from adding fried oil when eating noodles This just helps to turn many foods into low-fat foods.
In addition to low-fat foods Eat other nutritious foods on a regular basis, such as fiber-rich fruits and vegetables. which helps to excrete and reduce blood fat and change lifestyles to be more active Like doing housework, gardening, and exercising to boost your metabolism. For patients with chronic diseases and must control fat Eat the right amount of fat and follow your doctor’s advice.