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Sabtu, 01 Juni 2013

Easy Meal Plans for a Lowfat Diet

It's no secret that America has a collective weight problem. The majority of people in the United States can now be classified as either overweight or obese. There is great interest in losing weight, yet so many people have difficulty actually accomplishing it. One of the biggest reasons is that losing weight can seem so complicated. Many recipes and meal plans need so much time and preparation that the average working adult doesn't have the resources to follow them. But there are ways to find or create easy meal plans for a low-fat diet.

Create Your Own Meal Plans

    Once you know what you're looking for in a low-fat diet, it is not difficult to create your own meal plans. You can easily make all your meals lower-fat by avoiding cooking in oil. Use cooking spray or simply water. If you must use oil, use olive oil. Don't deep-fry. Use herbs and spices to flavor your food instead of oils and butter.

    Also significantly lower fat and calories by eating only low-fat dairy or no dairy at all. One of the reasons the Asian diet is so effective is that it contains almost no dairy products. Dairy is a huge source of fat.

    Cut out sodas with your meals and in-between meals. Drink water or sugar-free teas. Most people do not drink enough water, and water is not only good for you, it can help you feel more full. You can also make your own homemade lemonade or limeade. It will have more nutrients and be lower in sugar than buying pre-made drink powders.

    Make sure your meals contain all the essentials. Structure your meals so they all have lean protein, whole grains and fresh, unprocessed fruits and vegetables. Whole grains will leave you feeling fuller without resorting to empty, fat-filled calories. Use brown rice instead of white rice, and whole grain breads rather than white bread.

Breakfast

    There are a number of options for making a low-fat breakfast. First, eat fruit. A breakfast full of whole fruits is not only quick and easy, but contains many more essential nutrients than a breakfast of high-sugar processed cereal or bacon and eggs. If you must have eggs, prepare them without using oil, such as hard-boiled eggs, or scrambled eggs cooked with cooking spray. Eliminate dairy or use low-fat alternatives in your coffee or to drink, such as skim milk, low-fat soy milk, or low-fat creamer. Use sugar substitutes such as Splenda to sweeten your coffee. Even better is to drink fresh fruit juices or smoothies instead of coffee. Add fruit and a few tbsp. of uncooked instant oatmeal to a cup of low-fat yogurt for a very quick and easy breakfast.

Lunch

    Fill whole-wheat tortillas with vegetables such as onions, tomatoes, avocados, lettuce, spinach, peppers and sprouts for an easy take-out lunch. Also fill whole wheat pita bread with your choice of vegetables and lean meats for an easy lunch to carry to work or school without all the fat of sandwiches on white bread or fast food. You can also make wraps using large lettuce leaves instead of bread for even lower fat and low carbs.

Dinner

    Soups are an excellent way to make cheap, low-fat meals that will not only feed many people but can also be easily saved and used for lunches. All you need for a good low-fat soup is some sort of stock and your choice of ingredients that will not dissolve into your base. Vegetable, beef or chicken bouillon cubes make for inexpensive and easy soup stock. Add potatoes, carrots, peppers, onions, peas, turnips, squash or zucchini and boil until your veggies are soft. Add lean, cooked meats if you like, such as beef cubes or chicken, or fish. If you're vegetarian or just want to add some protein, also add textured vegetable protein (TVP).

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