In fact, fatty foods are typically high in calories. And as well we know, if you want to lose weight, you need to reduce your calories intake. Generally, there are two major options to cut your calories – with appropriate weight loss diet (eating fewer calories) and get moving more (burning more calories)! Both are the key to restore your weight fast. But should you need to completely skip any fatty food from your diet?
According to a recent study written on Mayo Clinic, a low fat diet can be more powerful to help you lose your excessive weight.
Low-fat diet may don’t give a significant result as fast as if you take low carbohydrate diet. But it may be much better if you are looking for gradual weight loss in long term or just to maintain your healthy weight in long term.
The study found that overweight men and women followed a low fat diet tend to keep their weight off 3years later after starting the weight loss diet than others who took a low carb diet. This suggests that low fat diet works better than low-carb diet when it comes to losing weight and keep it off in long term.
However, for your best chance, both kinds of diet can work together. In other words, you can do your low-fat diet along with a low-carbohydrate diet.
Many people who are trying to lose weight tend to avoid fatty foods. As mentioned before, there is nothing wrong with this perception since fatty foods are high in calories. Nevertheless, they are also high in protein and may be other essential nutrients for the body.
Furthermore, as well we know, each food has some unique properties for your health. This is the reason for why some experts still recommend eating a few calories of fatty foods in a weight loss diet.
You may be able to totally skip fatty foods from the diet. But typically, it only lasts for only a few weeks (temporary), unless if you are a vegetarian. And once you get back to your normal habit, you are more likely to lose control of what you eat, including eating fatty food excessively.
So again, a well-balanced diet along with a regular exercise is much more recommended. You can still eat fatty foods during a weight loss diet, but make sure you eat them appropriately (especially watch on the calories and unhealthy fats ‘saturated fats’).
In fact, a gram of fat can contain about 9 calories. This means that fat has higher calories than carbohydrate (a gram of carbohydrate only contains 4 calories). This also means that we could consume about twice as much carbohydrate as fat for the same level of calories.
Therefore, fatty-foods in your diet are commonly often one of major issues you should concern when it comes to losing weight.
As mentioned before, high-fat foods are typically also high in calories and reducing them from the diet can help cut your calories intake – this is the key for why low-fat diet can help for weight loss. However, you need to keep concerning about the appropriate calories you should eat.
If you only eat low-fat foods or even free-fat foods, remember that all foods contain calories! And if you eat them too much, they also can lead to weight gain.
For instance, if you replace fatty foods that you get used into your diet by other free-fat foods but high in calories such as sweets, this will not work. Instead, you may experience weight gain.
So again, it’s very crucial to watch how many calories you get per day. It should be lower than the amounts of calories that you burn – eat fewer calories and get moving more!
According to Mayo Clinic, it’s normal for adults to get about 20-35 percent of their total calories per day from fat. This means if you are an individual who need about 2,000 calories /day, you can eat about 44-77 gram of fat /day.
See this section to get to know the table of the daily calories requirements for men and women of different age and physical activity level!
The answer of this question is commonly associated with a kind of fat called ‘bad fats’ or ‘unhealthy fats’ such as saturated fat and trans-fat. But in fact, it’s not easy for anyone to skip them totally from the diet, because there is always a chance for them to come into your meals.
Trans-fat is often found in fried foods. And for saturated fat, it is easily found in animal-food products, butter, palm oil, etc. Though it’s difficult to skip them from the diet, you should eat them as less as possible!