Fat free diet
Balanced diet
Many believe that the goal of following the diet is to lose weight only, but it should be noted that it also means eating food rich in nutrients, and in the right quantities, as it is necessary for the health of the body; It protects against many noncommunicable chronic diseases, such as: cancer, heart disease, and diabetes. It is worth noting that a balanced diet includes all food groups; Which includes: vegetables, fruits, whole grains, proteins, healthy fats, sugars, and dairy products, in addition to the factors necessary for a balanced diet, including: diversification in food, consuming less sugar, salt, and trans fats. ), plus less saturated fat.
As for losing weight; In addition to the above, the number of calories consumed must be reduced, and physical activity increased, as the number of calories must be reduced by 500 calories to 750 calories per day, in order to lose 0.454 kilograms to approximately 0.68 kilograms per week. They eat 1200 calories to 1500 calories, which helps them lose weight in a safe way, and those who exercise regularly, or who are overweight, in addition to men, their consumption of 1500 calories to 1800 calories per day causes loss. of their weight.
Fat free diet
Known as a low-fat diet; A system that allows only 10% of fats to be consumed from total calories, and may tend to be low in protein at 10% of daily calories, and very high in carbohydrates at 80% of daily calories, as this system depends on limiting Eating animal products, such as: meat, eggs, and full-fat dairy products, in addition to the health benefit provided by high-fat plant foods, such as avocado, extra virgin olive oil, and nuts, but it is often avoided.
It should also be noted that following it may cause several health problems, given the importance of fats in many body functions; It is a major source of calories, as it builds the cell membrane, hormones, and helps the body absorb fat-soluble vitamins, such as: vitamin K, vitamin E, vitamin A, and vitamin D, in addition to adding a delicious flavor to food, as this type of Foods that are not as satisfying as foods with high or moderate content of this element, and to compensate for this, other flavor-enhancing ingredients can be added, such as salt, sugar, flour, and thickeners; This in turn increases the number of calories.
It is worth noting that the type of fat is more important than its quantity, so the American Heart Association advised to eat 30% of the fat daily, as it should be healthy fats, or what is known as good fats; They are those that include monounsaturated fats, which have been found to reduce the level of harmful cholesterol in the blood, or what is known as low-density lipoprotein, or LDL; Examples include: olive oil, canola oil, in addition to polyunsaturated fats, as they also help lower the level of harmful cholesterol; They are those found in fish; Such as salmon, tuna, and saturated fats should be excluded; These are those found in butter, beef, full-fat dairy products, and processed trans fats in partially hydrogenated oils.
Low fat foods
People should avoid fried and oiled food, and use low-fat cooking methods instead, such as: baking, boiling, steaming, or grilling. In addition, it is possible to choose food that contains less than three grams of fat per serving. the one; In order to reduce fat consumption, it should be noted that there are a number of foods that are considered low in fat, including the following:
fruits:
Almost all types of fruits are considered low in fat, in addition to being high in fiber, vitamins, and minerals, and it is worth noting that they contain plant compounds that represent powerful antioxidants, as these compounds have a role in reducing free radical damage associated with arthritis, heart disease, cancer, aging, and others.
Leafy vegetables:
Where some studies have indicated that a diet rich in leafy vegetables may protect against certain conditions, such as: heart disease, diabetes, and cancer, and examples of these vegetables are: spinach, romaine lettuce, chard, cabbage, watercress, and kale. It can also be added to smoothies or salads, sautéed with spices and herbs, or steamed. In addition to being fat-free; It is rich in beneficial vitamins and minerals; Such as potassium, calcium, vitamin A, vitamin K, and folate.
Ancient Grains:
They are grains that have not changed for hundreds of years, unlike more modern grains such as wheat and corn, as this group includes: two-grain wheat, quinoa, bulgur, and spelled, and it is worth noting that it contains a large amount of fiber that maintains the feeling of satiety for a longer period, and promotes Healthy digestion, and may help regulate diabetes. Chicken breast: 85 grams of skinless grilled chicken breast contains only three grams of fat, but in return it contains 26 grams of protein, and it is worth noting that chicken breast provides large amounts of niacin, vitamin B6, selenium, and phosphorous. . Dairy products: As skim milk is considered fat free, and it still provides the same amount of protein and calcium as whole milk, and it should be noted that dairy products made from skim milk are also fat free.
spices:
As they may add calories without adding a lot of flavor, but it is worth noting that there are some fat-free varieties, which are as follows
vinegar;
Low fat mayonnaise.
Soy sauce.
tomato sauce.