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Sabtu, 01 Juni 2013

How to Cut Saturated Fat to Lose Weight

People struggling to lose weight are often willing to try just about any fad diet or trend that gets released. However, fancy schemes or programs do not need to be followed and can actually cause more harm than good. Simply arming yourself with the proper knowledge about foods such as saturated fat, what they mean to your diet and how you can reduce your intake of them, can provide a great boost to your weight loss goals.

Instructions

Learning About Saturated Fat

    1

    Distinguish between saturated fat and healthy or essential fat, which is required in a complete diet. Total fat can take up as much as 20 to 35% of your dietary intake and provides many important benefits to the body. However, saturated fat intake should be limited to 7% of your daily intake or less.

    2

    Learn the most common saturated fat sources. The list includes primarily meat and dairy products such as beef, butter and cream. Additional sources include coconut oil and palm kernel oil.

    3

    Treat trans fats as a similar but even unhealthier version of saturated fat. Trans fats are unsaturated fats which have been hydrogenated to become partially saturated. There are only rare examples of trans fats occurring naturally, and nutritionists and doctors recommend limiting your intake of this form of fat to as close to zero as possible.

Reducing Saturated Fat Intake

    4

    Switch to low fat or nonfat dairy products. Whole milk and cheese made from whole milk are two of the highest natural sources of saturated fat.

    5

    Reduce your red meat intake to one or two servings per week. Additionally, try purchasing leaner cuts of meat as opposed to those marbled with fat.

    6

    Ask for salad dressing and other sauces on the side; you will end up using less than you normally would.

    7

    Resist purchasing baked goods and pastries which contain lots of invisible fat, or fat that you cannot readily see or distinguish. Instead you can bake your own foods and keep a careful watch over the ingredients used.

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