How to Reduce Fat Calories
For anyone wanting to lose
weight it makes sense to reduce our intake of high-density foods (high
calorie foods) and increase consumption of lower calorie foods.
Because each gram of fat
contains more than twice the calories of a gram of protein or carbs, reducing
fat intake is one way to reduce calories and make weight loss easier.
Ways to Reduce Fat in Your
Diet
- Choose lean cuts of meat.
- Trim all visible fat from
your meat.
- Watch your meat portion-size
- 3 to 4 ounces cooked weight is plenty.
- Avoid fried fish or fish
in batter. (Oily fish, grilled or baked, is an exception to the general
low-fat-meat rule as it contains healthy essential fatty acids).
- Use small amounts of oil
when stir frying. Use fat-sprays like Pam.
- Choose low-fat or fat-free
sauces (e.g. tomato based sauces). Go easy on cheese, cream or pesto
sauces.
- Choose lower fat milk
and yogurt.
- Look for lower fat cheeses.
- Choose lower fat ice cream.
- Reduce your consumption
of high fat commercial snacks (e.g. corn/tortilla/pototo chips/buttered
popcorn).
Note About Low Fat or Fat
Free Foods
Just because a food is labelled
fat free or low fat, it does not mean that it is low in calories. Many
fat free foods are loaded with sugar, which can make the food high in
calories. And because sugar is devoid of nutrition such foods will not
help you maintain good health.
See also:
Calories from Fat
Calculating Percent of Fat Calories
Fat Percentage vs. Fat Content
Calories per Gram of Fat
Fat Calories
Fat Replacers
How to Reduce Fat Calories
Nutrition and Fats
Nutrition and Calories in
Oils and Fats
For calorie details of 2500
Foods, see Calories
in Foods
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