Danger! Low Fat Foods May Be Making You Fatter!

For the past 30 years or so the Western world has seen a huge rise in the popularity of low fat foods. Yet, in the same time frame the Western world has also seen a huge rise in obesity rates. If we are all eating low fat diets why are we all getting fatter? There are several reasons why consuming foods labeled “no fat”, “reduced fat”, or “low fat” may be making you bigger.

Reduced fat foods don’t necessarily make you slim. Consider the following:

* You don’t feel as full or as satisfied after eating foods with a reduced fat content. Foods with a higher fat content leave you feeling fuller and more satisfied for longer. The result? People who don’t eat lowered fat products tend to eat less in one meal, and then snack less. Their next main meal tends to be smaller as well.

* You actually end up eating more from perception. One of the most scary findings from dieting studies has shown that people eating lower fat foods can end up eating up to 28% more than they would have. The justification that it is lower in fat somehow seems to translate into it is OK to eat more. This can result in a calorie blowout of up to a staggering 40% for those who are already overweight and consuming larger portion sizes.

* High carb high calorie. There are many low fat items that are stuffed with high GI carbs, high calories, flavor enhancers, sugars and other baddies designed to make the food tastier. Low fat doesn’t necessarily mean healthy, low carb, or low calorie.

* Pastas, breads, candies, marshmallows, and sodas are all examples of low fat foods. However, none of these food items are necessarily nutritionally healthy and we can all see that consuming too much of any of them would result in an increase in our waistlines.

* Reduced fat foods are often less tasty than their regular fat cousins. For many this often results in eating more to get the same flavor kick or sense of satisfaction.

* Foods that are high GI foods can often be reduced fat. So instead of eating a regular yogurt because you are on a diet, you eat the no fat version, which is loaded with sugar to counteract the loss of taste with the removal of the fat. The lower fat content does not keep you feeling full for as long so you eat a snack sooner that you would have. The fact that it contains no fat means you probably ate more because you weren’t satisfied, and you also thought it was OK because it was labeled “Diet” or “No fat”. Your next meal will also be bigger than it would have been as you will be hungrier. So a false economy in all dietary means.

Dietary recommendations:

* 25% of calories in the diet should come from healthy fats.
* Trans fats and saturated oils such as animal fats and lard should be avoided.
* Deep fried foods are unhealthy and will make you fat.
* Healthy fats and oils should only ever be eaten sparingly.

Good fats.

Not all fats were created equal in the nutritional stakes. Fats that are healthy in small portions include:

* avocado
* olive oil
* nuts and seeds (a small handful daily is sufficient).
* oily fish such as tuna or salmon.

Risks of not enough fat in the diet.

* Reduced immunity. People who consume insufficient fat long term end up with lowered immune systems. The reason? The cells in the body used to fight disease prefer fats as their fuels.
* Decreased absorption of the fat vitamins A, D, and K.
* Essential fatty acid depletion leading to eventual iron and zinc deficiencies, resulting in skin, hair and nail problems.

Conclusion.

When selecting reduced fat foods it can be a great idea to check the label to ensure that they are also low in sugar. Low fat foods are not necessarily healthy, low calorie or low in sugars. People who consume foods labeled as low fat tend to consume more calories and snacks than those who don’t. Healthy fats, in small amounts, are essential for good health and immunity.

9 Tips For Eating Healthy Foods Without Deprivation

You are what you eat. We have all heard this phrase over and over, but how many of us stop to consider what that really means? Are you eating healthy fresh foods? Are you a picture of glowing health and vitality? Or do you live on a diet of junk foods, deep fried chicken and fries, take outs, and pizza? In which case you probably don’t feel fantastic, and unless you are genetically blessed, you probably don’t look your best either.

Even more scarily if you don’t feel fantastic, how do you think your blood vessels and heart are coping? Are they nice and clean, or silting up with layers of fat provided from the take out, deep fried foods, and pizzas? Here are some easy tips for better healthy eating:

1. Consume moderate portions
. “Size me up” has become a world wide phenomena. We all eat much more than our parents or grandparents did. The more you consume, the more activity you have to perform to burn it off. Consider these portion sizes and see how you stack up. 1 cup of pasta is considered 2 servings. 3 ounces of cooked meat is 1 serve. 1 medium sized piece of fruit is 1 serve.

2. Cut down, don’t totally ban.
If there are unhealthy foods that you enjoy, just eat them less often and in smaller amounts. The moment you tell yourself that chocolate is off the menu forever is the moment you feel that you can’t maintain this new lifestyle. Banned foods become even more desirable.

3. Eat a variety of healthy foods.
Your body requires many nutrients on a daily basis. These needs cannot not be meant by just one food group. Introduce eating foods from each of the food groups on a daily basis. This would mean consuming fresh fruit and vegetables, grains, protein, and dairy. Foods heavy in fats and sugar should be kept to a minimum.

4. Eat on a regular basis.
Consuming 5-6 small meals per day is much better for your metabolism and blood sugar levels than 3 huge serves many hours apart. Skipping meals entirely is even worse. You will end up so hungry that you will eat vast quantities of the wrong foods.

5. Eat fruits, vegetables and grains.
Do you eat 3-5 serves of vegetables daily? Do you eat 2-4 serves of fresh fruit daily? Do you eat enough whole grains? Fruits, vegetables and whole grains contain many nutrients as well as the all important fiber.

6. Alter gradually. Many people cannot totally overhaul their eating pattern overnight. Start with small changes and go from there. Evaluate your diet and work on the most deficient aspects first. Eventually you will have healthy eating habits that will last you a lifetime.

7. There is no such thing as a “bad” food.
There are more healthy and less healthy eating options. The pizza and ice cream belong in the unhealthy. Unhealthy foods should be consumed in smaller amounts and less frequently than healthy foods. If your whole diet consists of unhealthy options perhaps a visit to a dietitian could be helpful.

8. Keep track of what you are eating.
A food journal can be invaluable for showing you where you may be going wrong. It can be easy to forget about the extra beer, or the late night snacks, again. Writing down what you eat will also help you to understand your eating patterns and identify any unhealthy routines that should be adjusted.

9. Cook it yourself.
Cooking meals yourself allows you to know exactly what you are consuming. If you are totally helpless in the kitchen then why not try purchasing bags of premixed salads and adding fish, chicken or meat? Precooked and take-out meals are not only more costly but tend to be much higher in fats, salt, and sugar than you might expect.

Conclusion.

A healthy eating plan includes incorporating variety, moderation, and balance. Eating more fresh fruits and vegetables, and a little less of the cakes, pastries, cookies, pizza, and ice cream all adds up to healthier life long eating.