Fat Diet
Fat Diet questions and answers
Have questions about a healthy diet? Checkout the website Diet & Health.
Q: What is the least amount of fat you can eat in a healthy diet?
I know your body needs some fats, but a lower fat diet is certainly healthiest. What is a low fat diet? I mean, going completely fat free is unhealthy, but eating 65 grams of fat (recommended for a 2,000 calorie diet) is not necessary. Can I be healthy just getting the fats from healthy foods like breads and oatmeal? Sorry for all of the questions- I could just brainstorm on this topic.
A: Too often, this question is inaccurately answered. Weight loss guru's tend to tout what they see as problems with fat intake, and many people who think they are cardiologists speak up with false information.
There is a lot more to proper nutrition than total calories or someone's errorenous ideas about "max fat grams." For example, you have to consume fat with carbohydrates in order to metabolize the carbs. Fat in the diet is necessary for absorption of fat soluable vitamins. There are many facts to consider.
Here is a question presented to a nutritionist on this topic:
QUESTION: I eat a balanced diet except I concentrate on the fat content. If it's available in non-fat such as milk or cheese, that's what I buy and eat. My fat intake is typically between 5 and 10% of my calories. I do weight train and do cardio workouts three times a week. Is my fat intake too low?
ANSWER: Possibly. Consider these facts about your body's need for fat.
It is recommended that people consume 30% of total daily calories from fat, 55% from carbohydrates and 15% from protein. So, you are not consuming nearly enough fat in your diet according to these guidelines.
Fats perform many vital roles to aid in the body's functions. Triglycerides, the main form of fat in the body and in foods, constitute most of the stored energy in the body. Triglycerides yield over twice as much energy per gram as carbohydrates and protein (fats provide 9 calories per gram, while carbohydrates and protein provide 4 calories per gram). The free fatty acids, released from triglycerides are the major source for fuel for the body at rest and during light activity.
Triglycerides and other lipids (fat) in foods also carry fat-soluble vitamin A ,D, E and K to the small intestine. In doing so, lipids aid in absorption of these nutrients. Without fat you are at risk for developing deficiencies of these vitamins.
Food fat causes the stomach to empty more slowly than either carbohydrates or protein and it imparts satiety - the satisfied feeling you have after eating. If you reduce your fat intake below 20% of total energy intake, you will get hungry quicker.
The essential fatty acids, omega-3 and omega-6, are substances that need to come from the diet. They are necessary building materials for molecules and compounds that perform such vital functions in your body as regulation of blood pressure, blood clotting, immune response and childbirth. Excellent sources of these essential fatty acids are salad dressings containing Canola or soybean oil, salmon, tuna and sardines.
Another thing to be aware of is when fat is removed from a product, something else must be added, usually carbohydrates in order to maintain a desirable taste and texture. For this reason, many fat-reduced and fat-free products are still very energy dense - containing a high amount of calories. Remember that calories count too, no matter if they come from fat, carbohydrates or protein so be sure to moderate your portions if you consume a lot of fat reduced products. Consider the increase in the number of low fat foods while the American public's average weight has gone up. Low fat and fat free foods are not the magic solution for weight loss.
Have you tried the Healthy Body Calculator? If you put your physical data and activities in, it will calculate a healthy amount of calories and fat based on your nutrition goals.
A trained and licensed nutritionist is your friend. There is way too much nutrition quackery in the world today. If you read something about nutrition, check for the author's credentials before you take it as fact. The word "Moderation" is key, and if you eat fresh healthy foods in moderation, you will be eating a healthy diet.
Hope this helps answer your question.
Q: How does a low fat diet work?
I know that with a low carb diet, because you are not replenishing your carbohydrates by eating them, your body has to go into your "stored carbs" for energy and when that it gone it goes to your "stored fat".
So what happens when you don't eat fat? I know your body needs some fats for health, but when you are on a low fat high carb diet and are not eating fats does it go into your fat stores to get them?
I know ultimately it is about calories in versus calories out but I still want to know what is happening inside our bodies.
A: The idea behind the low fat diets is that fat has more calories per ounce than carbohydrates. In other words, a shoebox full of fat has almost twice as many calories as a shoebox full of carbohydrates. So by eating your volume of food in carbohydrates, you are effectively limiting your caloric intake.
Now your body burns food much like a fire. If you but shredded paper (carbs) in a fire, it will burn first and fast, whereas if you put a log (fat) in the fire, it will burn long and slow. Your body will burn it's carbs before it burns fat. The principle is the same as a low carb diet. On the low carb diet, you burn the small amount of carbs quickly, then move to the fat you ate, then to the fat on your body. The low-fat diet works the same way, only this time you take a little longer to burn all your carbs, but then since you ate no fat, you move straight to the body fat. Hope this makes sense.
Q: Does a low carb diet cause you to lose muscle? If so, what is the most effective way to lose body fat?
I'm currently doing cardio 3 times a week coupled with power strength training twice a week. I used to eat good carbs (like multi grain bread, wheat and granola cereal, etc) and have lost 15kg in the past 6 months with about 10% of body fat down. Recently one health instructor I met told me that going on low carb is even better and I'll lose weight even faster. I have since then (for about a week now) been on a low carb and it feels weird to be on a low carb, high fat & protein diet since I've been on a low fat diet for some time. I've also been researching and it seems low carb diets are unhealthy. Is this true? Pls advise. Thanks.
A: The weight you initially lose in a low carb diet is water. The body needs carbs to burn to make energy. It's not going to get much from your fat cells, but rather your muscle cells. Every professional I have talked to highly discourages low carb diets.
Q: Can I lose fat just by lifting weights every day and eating a low fat diet?
I'm doing P-90X to the T starting tomorrow but I'm afraid cuz I've always done cardio. Can I really lose all the fat I want to lose just by following a lean diet and lifting weights?
A: In a word, Yes (provided you do not consume extra calories to make up for the lost fat calories).
Here is why weight lifting is effective:
1. It burns calories directly (as does cardio).
2. By increasing your lean mass, it increases your resting metabolic rate, which increases your caloric expenditure 24 hours per day (even when you sleep). You do not get such a benefit from cardio alone.
3. Whenever you burn calories, your body can take it from fat stores, glycogen (carbs), or muscle (protein). If there is a stimulus for your body to increase or maintain its muscle mass (such as weight lifting), it makes the body more selective in using fat. Many people who only do cardio burn a lot of muscle.
For example, a large pear shaped person who only does cardio will end up being shaped like a slightly smaller pear.
I personally only lift weights and eat healthy foods, and I have maintained less than 5% body fat for the past 22 years (I'm in my 40's).
Here is some info about fat loss:
http://www.spartafit.com/main/fat%20loss.php
I hope that this helps:)
Q: I am going to start a low-fat diet. What are some good low-fat foods?
I've been eating a 1,200 calorie diet for a while and I'm not seeing any real result so I'm going to continue it but couple it with 25 or less grams of fat a day.
Anyone know of any good low fat foods to eat?
A: Grilled skinless chicken, tofu (can be really good w/ the right flavoring), green veggies, green & red peppers, oatmeal, "lite" string cheese, skim milk, tuna, lowfat cottage cheese, lowfat yogurt...
Don't go too low on the fat, though. Yes, it does have a lot of calories and yes, saturated and trans-fats won't help you (lose weight, I'm assuming). Get a little olive oil, avocado, almonds, or other sources of mono-unsaturated fats. "Fat-free" products can sometimes have too much sugar in them. Better to go w/ lowfat. And avoid overly processed food--veggies, fruits, yogurt, chicken, lowfat cheese, salmon, tuna, slow-cook oatmeal, nuts--those are the best. Make your own meals & snacks so you know what's in 'em.
Exercise if you are able to...even if you don't feel like it. Soon you won't want to go a day w/o exercise. You might have to up your calories to like 1400, but regular exercise, especially using weights, will help you burn calories even when you aren't exercising.
Q: Is it better to eat a very low fat diet but more calories or a moderate fat diet and low calories?
I eat 2 or 3 vegtable snacks and 2 small meals of what ever I want (usually fatty, high carb) but small portion size. I am losing weight at a moderate to slow pace but am able stay on the diet. I jog a few times a week too. Will I get skinny and have a heart attack or is losing body fat the most important?
A: I think it's better to do the moderate fat/reduced calorie diet. Your body needs fat, and you also feel full longer with some fat (and protein) mixed in with your meals. I've tried the low fat diets, and I'm STARVING most of the time. Take a look at the South Beach Diet - it works!
Q: What foods should I avoid for a low fat diet?
I really need to go on a low fat diet. See, I think I have Angina, and I am getting really scared. I need to change my diet soon or I might be going to a hospital, and I would like to see tommorrow. I would also like to know what actives I could do to better my heart.
Thanks for your help :]
A: If you really believe you have heart problems, you need to see a doctor. Otherwise, you can strengthen your heart with daily cardio exercise like running, swimming, bike riding and playing sports. Anything that raises you heart rate is great. Taking a brisk walk is even beneficial.
Avoiding high-fat foods does not necessarily improve the health of your heart. In fact, many foods with fat are heart-healthy, like avocados, nuts, and salmon. It is wise, however, to avoid saturated fats. This type of fat is found in fried foods, ice creams, fatty meats, and pastries. Be sure to completely eliminate trans fats, also known as hydrogenated oils. They are the worst for your heart.
Q: What is the difference between a high-fat diet and a low-fat diet??
I am doing a report on this two types of diets and will like to know what real people think about these diets. what is the difference??
is the high fat diet truly the worst diet out there?? what kind of diet do you have??did it work??
A: usually a high-fat diet is very low on carbs.
the low-fat diet will have lots of (complex) carbs but not much fat.
i favor the low-fat diet for health reasons.
i use a low-fat diet to lose weight.
Q: Does an extremely low fat diet cause major joint pain especially in the back and cold appendages? ?
the only fat I eat these days are from a few eggs a day and the little bit of butter I put on the frying pan, beside that I eat mostly carbs and protein without fat.
Recently I've been getting joint pain everywhere and my spin feels like it's going to snap off. my neck spin area hurts.
I've also been getting extremely cold hands, feet and tip of the nose.
Is this due to my very low fat diet?
A: Well, first off you have to remember that fat comes in many foods. It's not just butter or eggs. There are places where coffee will hold so much fat. Chips hold fat. Meat holds fat. Milk holds fat. Oils are fats (So like popcorn or things fried in oil). Desserts are fats. Peanut butter even has a lot of fat and even nuts! These are just some of the foods that hold more fat than others. Many foods hold fats. Fast food holds fats in every thing they create!
It's possible that you aren't getting enough fat But I have trouble believing that your body functions are being caused by just low fat. Tell me, is your hair completely dry and brittle? I'd say if that was happening than you might be way too low on fats. Because you need fats/oils to make hair lusty. Oils from your scalp (which come from the food you eat) will fall down your hair making it lusting. Thats why straight hair gets oilier than curly hair or thick hair.
Your joint pain could be tons of things. But it probably isn't from the fat. And the other guy is right when he says that oils help the joints move. But otherwise If it had anything else to do with your diet it would be not getting enough food so your bones are dissinagrating but you'd have to be eating as little as an anorexic for that to happen. You might be exercising wrong or something.
And cold hands and feet.... I'm not exactly sure all the reasons. I only know one but that wouldn't fit you I'd think. It might just be how your body's reacting from the weather changes this winter. And I do believe that can happen. I'll be sitting at a desk or in the car and my feet would get so cold it's painful even though it's warm in the room. If your really worried than I'd ask a doctor.
But if you are getting in other foods with fats than I'd think that it wouldn't be your fats that are causing this.
Q: Is it healthy to go on a High Protein Low Fat Diet?
I am a body builder,trying to get big and I have small amount of body fat like 7 kg at most.I am planning to go on a High Protein ,Low Fat Diet.I want to get big and lose the excessive fat at the same time.
Is this healthy for my body?
Doesn't a body builder's body need any fat to grow the muscles?
Is it easy a body builder to keep growing their muscles when there's no fat in their body?
Is it ok for the body to have no fat at all?
A: Anyone who claims they've gone on the Atkins Diet who have lost their gall bladders due to infection have never read the book.
So, don't make that mistake when going on a high protein diet. Protein is obtained by food combining leafy green vegetables and beans and whole rice or many varieties of fruits and vegetables.
The human body has a symbiotic relationship with plant foods, so don't ignore them or your immune system will suffer.
Also, don't avoid a certain kind of fat and avoid others. Avoid trans fats, like man made oils, such as margarine, Kraft food products, Skippy type peanut butters, or Wesson Oils... Why? They stiffen cell walls and create oxidative stress so that you tire more easily when working out.
Eat fatty acids, a type of fat that takes the bad fat out of your body. Such as Olive oils, Flax Seed Oils, Avocados, nuts, seeds, or Fish Oils. Those fats reverse heart disease and improve your nervous system.
There's more, but be healthy, stay healthy, and you will reduce overall body fat, increase lean muscle, and increase bone density through the proper nutritional tools.
Q: What are some good food choices if I go on a high protein, low fat diet?
I've recently started working out at a gym and I'm trying to add some muscle mass. If I went on a high protein-low fat diet, what would you recommend that I eat and not eat?
A: low fat yes, but switch ALL grains to whole grain.. pasta, rice bread cereal. no more white bread! grill/bake fish chicken and even red meat with loads of veggies or side salad!
also make sure you get enough calcium, Milk, baby!
Q: If I am on a very low fat diet, how effective will Alli be?
I'm on a very low fat diet in which I only consume about 5 grams of fat per meal. Since I read that Alli only blocks about 1/4 of the fat you consume, does that mean I'm only blocking about 3-4 g of fat from being absorbed everyday? I could burn that much off in 10 minutes of walking. Does anyone know if it blocks more fat than that?
A: Probably not much, then. Alli is a simple fat blocker. The displays for Alli specifically say that the people that should take this need to be ready for a lifestyle change, specifically that they would make a commitment to diet and exercise, which it sounds like you have. As long as you accept the risks (the side effects of it, along with the warnings we've pointed out), then you can certainly try it.
It can actually help you lose an extra 1-2 pounds per 5 pounds you would lose on your own because of that.... but if you eat any high-fat meals, be prepared to take a dump whenever you cough or sneeze (and I mean that literally). That's why it says to wear brown pants.
By blocking the absorption of fat, it passes through your digestive tract and will make your bowels and stools very oily and slippery (which is the nature of fat and grease). If that's worth it for you for that extra couple pounds, I'd say go for it!
Q: Low fat diet for a pregnant woman?
Before you judge and say that it is bad for me to be on any kind of diet while pregnant, I have a good reason for it. It was prescibed by my doc because I have Cholelithiasis Biliary Colic, or irritated gall bladder. I have to be on a low fat, clear liquids diet. The clear liquids don't bother me at all. Water is pretty much what I drink most of the time. I don't really drink pop.
Anyway, I wanted to know if anyone could give me recipes or good things I can eat that are low in fat? I still want to eat healthy for my baby. I can't do fish, but am open to other suggestions. Any thoughts?
A: The best thing would be to ask your physician to refer you to a nutritionist or dietician who could help you plan meals that would be low in fat, with regard to your gall bladder condition, and still nutritious for pregnancy. They will work with you when it comes to dietary preferences too :)
Until you've gotten that referral though... just keep in mind that the best dishes are the simplest, using few sauces, especially those containing cheese, cream and oils. Use information from your OB-GYN to determine how many servings of each food group you should have each day for your baby's health. (Generally this is a pretty normal diet with one extra serving each of protein, calcium/dairy and yellow/green veg/fruit.) Make sure you are taking a prenatal vitamin supplement.
If you like stir fry, this is a great way to have your protein (skinless chicken, lean beef and yes, even pork of it's lean) with a ton of veggies (broccoli, red and green peppers, julienned carrots, yellow and green squash, green beans, peas, you choose your own combinations) and just cook them quickly in a wok or large skillet, using only a thin coating of olive oil on the pan. Start with the items that take the longest to cook and end with something that requires little cooking, like snow peas or bean sprouts.
For seasoning, just a little soy sauce, salt and pepper... can throw in a little ginger if you'd like. If you want it to seem "saucier" then mix a little cornstarch with your soy sauce before adding it in toward the end. Serve this with some brown rice.
Salads are also a great way to get lots of veggies, a little protein, just avoid cheese (or use lowfat cheese) and use fat-free salad dressings or lesser amounts of the lowfat versions. Consider making your own salad dressing using a 6oz can V-8 juice, 1tbsp balsamic vinegar, salt and pepper, and 1/4 cup lowfat cottage cheese thrown into the blender. Sounds strange... it's very tasty :)
Pastas are great as long as you have them with lowfat sauces and additions. Try simple marinaras with a little parmesan on top. Parmesan is actually a very lowfat cheese. Steam your own selection of veggies and have them with the pasta, with or without sauce. Avoid alfredo sauces because they're high in fat content.
When you choose your dairy products, choose skim milk and skim milk or lowfat versions of cheeses, yogurts, sour cream etc and then use sparingly. (Keep in mind you will need to have enough fat-free yogurt or skim milk to fulfill your calcium requirement during pregnancy.)
Consider having a fat-free smoothie for breakfast, using 8oz skim milk, a frozen banana (cut in chunks) and a handful of frozen strawberries. Whiz that up in the blender and it's very satisfying, and fulfills one calcium and two fruit units for the day.
Please do seek counseling and suggestions from a registered dietician or nutritionist. If you use the health department for your prenatal care, they have folks there who can advise you as well. Best of luck to you and congratulations on your impending arrival :)
Q: How do I find out what I can eat on a low fat and low Carb diet?
my tryglisaride is 1,400 and Doctor put me on a med to reduce it but told me to go on a low Carb and Low Fat diet,how do i find that kind of information on what to eat and not to eat
A: eat yogart and/or talk to a specialist on what food to eat and just look at the label on all your food before you buy it or eat it
Q: What is the best diet fat burner on the market today?
I'm looking for the best fat burner suppliment to jump start my diet.
A: Hands down its Zenalean pro. Zenalean pro is both a metabolism booster and a fat burner. Zenalean does have ephedrine though but that's why it works so well. Anyway, I highly recommend it. I use it every time I want to lose 10-15 pounds in a short period of time.
http://www.performancenutrition.com/Fast-Action-Zenalean-Pro-120cap/productinfo/NCL%2D100