How to Substitute Fat in Your Everyday Diet
These are Ours Detailed Tips
Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It’s stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.
Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have.
Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%.
Other names for fats include… Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.
Now lets have a look at the different types of fat.
There are three types of fat to found in the diet.
Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. .
Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided.
The following foods contain this type of fat:
Cakes, biscuits and pastries
Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood.
The following foods contain this type of fat:
Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.
As pointed out before, consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories. We recommended that people eat less than 20% of total their total calories from fat.
We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E.
Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world
Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.
Choose lean meats where possible and trim visible fat and skin before cooking
Select low fat dairy products where possible
Be aware of the hidden fats in processed foods and foods high in salt
Choose liquid fats over solid fats e.g. olive and canola oil over butter
Include amounts of unsaturated or ‘good fats’ in your diet. Sources include fish, olive and canola oil, nuts and avocado
Also try to include the good omega-3 fats daily – fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.
Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.
Current Food Change to
Cheese – High fat types…
Cheddar and other hard cheeses. Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda.
Chips/French fries Thick cut ‘wedges’ or oven baked chips
Chocolate Eat in moderation and buy the best quality. Substitute jelly babies or other sugar treat.
Cream Reduced fat cream, use low-fat yoghurt or evaporated skim milk.
Creamed Soups Check label for fat, use clear soups.
Croissants, pastries Bagels, bread rolls, finger buns.
Custard Low fat custard
Doughnuts Crumpets, plain scones, raisin loaf.
Ice Cream Reduced fat Varieties.
Meat (beef, lamb, pork) Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince.
Muesli Bars Check label for fat, buy breakfast bars, Power bars.
Pies Reduced fat pies, use filo pastry
Potato Crisps Pretzels
Salad dressings – Mayonnaise, French Use vinegar or lemon juice
Savoury biscuits Wheat crisp bread
Sweet biscuits Plain biscuits wheat meal.
TV meals Lower fat varieties (check label for fat).
There are many ways to achieving a reduced fat diet.
Here are some examples:
· If you like butter or margarine on toast, only have it on the last slice you eat.
· If you don’t feel like a solid breakfast, have a fruit smoothie.
· Mix up your own cereal from two or three types and give your creation a
· If you eat lunch away from home, plan it the night before. Make sandwiches
before you go to bed.
· Try some thick vegetable soup with a fresh bread roll to dip.
· Invest in a cool bag to keep your lunch fresh.
· Try oven-baked potato wedges with a salsa topping.
· Go for fresh pasta with a quick tomato and basil sauce.
· for dessert, have a piece of fresh fruit with a yoghurt topping.
· Salsa dip with pretzels
· Plain fruit loaf
· Vanilla dairy custard.
Before a workout
· Small glass of fruit juice
· Banana and Custard
· Half a slice of toast with jam.
After a workout
· Fruit/canned fruit
· Wheat Bites
· Rice cakes with honey.
· On your desk – bottle of water or glass to use at the water dispenser.
· In your desk – piece of fruit, small pull-top can of baked beans/creamed
· Bring a few ingredients from home to be combined at work.
· Keep some cutlery where you work.
On a Plane
· Order a special meal when you book your ticket. You’ll usually get served
· Ask for an extra roll or two.
At the Hotel
· Take your own favourite cereal and reduced fat milk.
· Ask that the foods be removed from the snack bar. Eat your own low fat
Take-Aways? Here our advise:
Burger Bar – Plain grilled burger, skim milk milkshake.
Pizza Parlour – Gourmet pizza with lots of veggies, go easy on the cheese.
Kebab House – A little meat with a lot of salad.
Sandwich Bar – Salad sandwiches/Rolls.
Club – A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.
Indian – Lots of boiled rice, tikka, plain naan, dahl soup, raita.
Chinese – Lots of boiled rice, chop suey, steamed dishes, plain noodles.
Italian – Tomato-based dishes, plain bread.
Suggestions in General
1. Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating.
2. Pay specific attention to the times when you over eat.
3. Try to avoid severe food restriction (like fasting, low calorie dieting).
4. When measuring your progress, monitor body fat levels, not weight
throw the scale out.
5. Aim for slow fat loss (one pound / week).
So: How To Test Precisely Body Fat?
A little Guide
When it comes to measuring your body fat percentages, there are many ways suggested to go about this; however, not all of them are reliable in that they take all of the different compositional elements into account.
For example, the oldest way of measuring body fat percentage is known as the BMI, or the Body Mass Index. This is based on the individual's height and an average weight for the same but that is not a reliable way of measuring the initial or the changing composition of an individual's body.
There are two components to body mass in general; fat mass and lean body mass. However, to consider this issue, the lean body mass can also be further divided into three other categories; bone, muscle, and what is commonly known as 'everything else.'
Considering that all of these different components contribute to the overall body mass, the BMI does not consider how the mass is broken up. Thus bone is equal to muscle, which is equal to everything else; and this does not portray an accurate picture on how much mass is actually body fat.
Another problem with the BMI is that because it does not break the body mass down into the independent categories when one is participating in physical training, the decline in body fat can often be replaced by an increase in muscle mass yet there is no distinction between the two using the BMI.
So what's next? Now-a-days, a common way to measure body fat percentages is through the use of the "Gold Standard Test." What is this?
Well, it is not a test you can routinely do yourself; rather it is a test that needs to be monitored carefully.
You get into a pool of water, expel all of the air from your lungs, and then submerge yourself; the goal being to test for your hydrostatic weight.
Often times, it is necessary to repeat this four or five times before an accurate weight can be derived and the results are somewhat questionable.
A second option using the same basic premise as the Gold Standard Test available today is a test in which the BOD POD TM is used and measurements are taken on the air displacement released into an enclosed chamber. While the results here are more accurate, the equipment necessary to perform the test is very difficult to attain. And of course, the equipment is quite costly.
So the DEXA or more commonly called the DXA was introduced to try and compete with the expense involved with the BOD POD TM. However, this device has very poor results as they vary significantly simply based on who manufactured the equipment. So this is one new measurement you definitely want to stay away from!
Perhaps the most beneficial and accurate means of measuring your body fat percentage is found through the use of the BIA technology. BIA stands for Bioelectrical Impedance Analysis. This test passes a small electrical current (which is not painful at all) through the body and then measures the body's electrical resistance which equals the total body's water content.
The body fat can then be determined through a distinct difference in resistance than the lean body mass has. Thus accurate results are forthcoming in all components of the body individually, instead of lumping them all together as the original testing was prone to do.
One does have to be cautious, however, when using this type of body fat analysis as it should not be done any more frequently than once a week. So those who like to test daily after each workout would not be able to use this method that continuously.
There is some preparation that one must adhere to before beginning this test to assure accurate results. Firstly, you cannot eat or drink for four hours prior to the testing; secondly, you cannot exercise twelve hours prior to testing; thirdly, there can be no consumption of alcohol for forty-eight hours prior; and there must be no evidence of diuretic use at all.
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After the testing is complete, measurements from the wrists and the foot are taken and analyzed for body fat, body muscle, and water percentages and the results can be charted for follow-up at a later date when another test may be administered.
So for all of you out there trying to figure out the best way to measure your body fat, the days of girth measurement are over! We all know that weight can deposit itself in many other places than just the waist and stomach; not just those we can see, either!
Intra-abdominal deposits are becoming more frequent and the only way to truly know the percentage of body fat you have, is to test in an accurate manner as is discussed above.