If you think that low fat means low calories, read on. Often, reduced fat items have more sugar added to enhance the flavor, which contributes calories to the final product. Also, many of us think that by eating the low fat version of a food, we can eat more of it. If you are watching your weight, this will only sabotage your efforts.
Check out the list of foods below to see the difference in calories (if there is any) between common low fat and regular fat foods.
Low-fat or Fat-free Regular
Reduced Fat Peanut Butter Regular Peanut Butter
2 Tbsp: 190 calories, 12g fat 2 Tbsp: 190 calories, 16g fat
Low Fat Wheat Thins Regular Wheat Thins
16 crackers: 130 calories, 4g fat 16 crackers: 150 calories, 6g fat
Low Fat Oreos Original Oreos
3 cookies: 150 calories, 4.5g fat 3 cookies: 160 calories, 7g fat
Fat Free Fig Newtons Regular Fig Newtons
2 cookies: 100 calories, 0g fat 2 cookies: 110 calories, 2g fat
Low fat Fruit-flavored Yogurt Regular Fruit-flavored Yogurt
6 oz: 173 calories, 1.8 g fat 6 oz: 170 calories, 6 g fat
Light Tortilla Chips Regular Granola Cereal
1 oz: 132 calories, 4.3g fat ½ cup: 210 calories, 6g fat
Low fat Granola Cereal Regular Tortilla Chips
½ cup:160 calories, 2.2g fat 1 oz: 141 calories, 7.3g fat
Fat Free Apple Cinnamon Muffin Regular Apple Cinnamon Muffin
Small: 130 calories, 0g fat Small: 147 calories, 6.9g fat
The Bottom Line:
Although it is a good idea to limit your fat intake, you can see that sometimes there is not much of a calorie difference between the low fat (or fat free) version of a food compared to its regular version. So, what are you to do? If you like the taste of a particular higher fat food, limit your calories by controlling your portion. If you think that eating low fat or fat free foods permits you to eat more of a specific food, think again!
Monday, October 15, 2007
5 Simple Ways to Lose Weight,without feeling deprived
Is losing weight one of your new year's resolutions? Following a fad diet, or being overly restrictive, will not help your achieve your long-term weight goals. Instead, taking simple yet sensible steps may help you lose weight without feeling deprived.
5 Simple Ways to lose weight
Don't drink CaloriesSweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages.
Snack SensiblyInstead of regarding snacks as a treat in order to lose weight, regard them as a filler. Plan your snacks to fill the nutritional gap other meals may miss. For instance, if you do not eat enough calcium-rich foods at your three big meals, have a low-fat yogurt as snacks. If you do not eat enough whole grains, have a small whole-wheat sandwich. The key in your fight to lose weight is to plan your snacks ahead instead of letting your vending machine limit your choices. Good snack options include low-fat dairy, fruit, nuts, light popcorn and baked goods made with whole grains. In addition, don't snack just because everyone else in your office is or when you have nothing to do in front of the TV; snack only when you are hungry.
Fill your plate with VegetablesVegetables, especially the bright colored and dark green leafy ones, are loaded with vitamins and antioxidants and will help you lose weight. They are also high in fiber and hence very filling. In addition, they are low in calories - good to help lose weight and trim your waistline. When you fill up your stomach with veggies, you will less likely feel the urge to binge on meats and other desserts later on.
Eat BreakfastPeople often skip breakfast. Some skip it because they are often too rushed in the morning and have little time to prepare. Some people skip it as a measure to maintain or lose weight. Studies have shown that people who eat breakfast regularly actually are more easily able to control their weight than those who skip breakfast. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently throughout the course of the day.
Stop when you are fullDo you continue to pour gasoline in your car even though it is full? If not, why do so to your own body? Our body is capable of sending satiety signal, so stop eating when you are full. Don't overeat for the sake of finishing the plate. If you feel guilty about wasting foods, simply doggie-bag it and save it for later.
Is losing weight one of your new year's resolutions? Following a fad diet, or being overly restrictive, will not help your achieve your long-term weight goals. Instead, taking simple yet sensible steps may help you lose weight without feeling deprived.
5 Simple Ways to lose weight
Don't drink CaloriesSweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages.
Snack SensiblyInstead of regarding snacks as a treat in order to lose weight, regard them as a filler. Plan your snacks to fill the nutritional gap other meals may miss. For instance, if you do not eat enough calcium-rich foods at your three big meals, have a low-fat yogurt as snacks. If you do not eat enough whole grains, have a small whole-wheat sandwich. The key in your fight to lose weight is to plan your snacks ahead instead of letting your vending machine limit your choices. Good snack options include low-fat dairy, fruit, nuts, light popcorn and baked goods made with whole grains. In addition, don't snack just because everyone else in your office is or when you have nothing to do in front of the TV; snack only when you are hungry.
Fill your plate with VegetablesVegetables, especially the bright colored and dark green leafy ones, are loaded with vitamins and antioxidants and will help you lose weight. They are also high in fiber and hence very filling. In addition, they are low in calories - good to help lose weight and trim your waistline. When you fill up your stomach with veggies, you will less likely feel the urge to binge on meats and other desserts later on.
Eat BreakfastPeople often skip breakfast. Some skip it because they are often too rushed in the morning and have little time to prepare. Some people skip it as a measure to maintain or lose weight. Studies have shown that people who eat breakfast regularly actually are more easily able to control their weight than those who skip breakfast. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently throughout the course of the day.
Stop when you are fullDo you continue to pour gasoline in your car even though it is full? If not, why do so to your own body? Our body is capable of sending satiety signal, so stop eating when you are full. Don't overeat for the sake of finishing the plate. If you feel guilty about wasting foods, simply doggie-bag it and save it for later.
Shopping and eating tips for
Shopping and eating tips for lower fat eating
>Vegetable oils, lard, shortening and table fats like butter, margarine, mayonnaise, and salad dressing are high fat items. Buy less and use less. Choose fat-reduced brands whenever you can.
When you cook and bake, reduce the amount of fat called for in recipes. Look for lower-fat recipes and ideas to reduce the fat in traditional recipes.
>Buy milk, cottage cheese, and yogurt that contains no more than 2% butterfat. The lower the fat, the better. Read more about Yogurt here.
>Buy lower fat cheese (15% B.F or less) for regular use and keep the richer cheese (30% or more) for special occasions.
>Buy the leanest cuts of meat and eat only the recommended portion sizes (~3oz per meal). Trim all visible fat from meat before cooking. Include more fish and legumes in your diet.
>When you cook meats, avoid adding extra fat. Use non-stick pans for stir-frying and use a little broth or juice to prevent sticking at the start of cooking.
>Reduce the amount of baked goodies and snack items that you buy. Choose lower fat cookie choices like: arrowroot biscuits; social tea biscuits; ginger snaps; sultana and newton-type cookies. Pretzels and popcorn are lower fat alternatives to chips, cheese flavored snacks or corn chips.
>Choose carefully in restaurants. Most restaurant chains have lower calorie, lower fat options from which to choose.
>The value for total fat is a key piece of fat information on the label Although there is a lot of publicity given to the pros and cons of the various types of fat, it is becoming clear that the effects of the various types of fat aren't as simple and predictable as once thought. For this reason, total fat remains the most useful fat information. When comparing brands choose the lower fat product.
>Vegetable oils, lard, shortening and table fats like butter, margarine, mayonnaise, and salad dressing are high fat items. Buy less and use less. Choose fat-reduced brands whenever you can.
When you cook and bake, reduce the amount of fat called for in recipes. Look for lower-fat recipes and ideas to reduce the fat in traditional recipes.
>Buy milk, cottage cheese, and yogurt that contains no more than 2% butterfat. The lower the fat, the better. Read more about Yogurt here.
>Buy lower fat cheese (15% B.F or less) for regular use and keep the richer cheese (30% or more) for special occasions.
>Buy the leanest cuts of meat and eat only the recommended portion sizes (~3oz per meal). Trim all visible fat from meat before cooking. Include more fish and legumes in your diet.
>When you cook meats, avoid adding extra fat. Use non-stick pans for stir-frying and use a little broth or juice to prevent sticking at the start of cooking.
>Reduce the amount of baked goodies and snack items that you buy. Choose lower fat cookie choices like: arrowroot biscuits; social tea biscuits; ginger snaps; sultana and newton-type cookies. Pretzels and popcorn are lower fat alternatives to chips, cheese flavored snacks or corn chips.
>Choose carefully in restaurants. Most restaurant chains have lower calorie, lower fat options from which to choose.
>The value for total fat is a key piece of fat information on the label Although there is a lot of publicity given to the pros and cons of the various types of fat, it is becoming clear that the effects of the various types of fat aren't as simple and predictable as once thought. For this reason, total fat remains the most useful fat information. When comparing brands choose the lower fat product.
Every day ways to cut back on fat
Every day ways to cut back on fat
The amount of fat you eat will vary from day to day. Some meals and some days will be higher in fat. That's okay. Even high fat meals can be in keeping with healthy eating as long as you balance higher fat meals or days with some lower fat meals or days.
It is the average intake of fat over the course of weeks and months that is important, not the fat content of every food and meal you eat.
Ways to Cut Fat
Scenario: You drink 1 glass of whole/homo milk a day.
Action: Switch to 1% milk and cut out 6g of fat.
Scenario: When you make a sandwich you butter or spread margarine lightly on the bread and use mayonnaise with the filling as well.
Action: Omit the butter on the sandwich and cut out 4g of fat (1 tsp. of butter/margarine). Use light mayonnaise, instead or regular mayonnaise and cut out an additional 6g of fat.
Scenario: You buy lean meat but you like a generous portion......about 6oz of cooked meat for dinner.
Action: Reduce the portion size to the recommended 3 oz and cut out about 9g of fat for beef, pork and lamb and 5g of fat for poultry.
Scenario: You only drink 2 cups of coffee a day but you like double cream in both.
Action: Switch to 2% milk and cut out about 6g of fat. Think about what this means if you drink more than 2 cups of coffee!
Scenario: Everyone at your house loves pizza and you order one in once a week.
Action: Choose a vegetarian pizza with single cheese instead of pizza with the "works" and extra cheese, and cut out 13g of fat for every 2 slices.
Scenario: You like a croissant sandwich for lunch.
Action: Choose almost any other bun and cut out at least 9g of fat!
10 Signs of a Fad Diet
10 Signs of a Fad Diet
Ten Signs of a Fad Diet
1.Promises a large or fast weight loss (more than one to two pounds per week)
2.Does not include suggestions to consult with your doctor or a registered dietitian
3.Encourages you to eliminate food groups (such as grains) or eat from a limited selection of foods
4.Offers rigid menus that don't consider your likes, dislikes and lifestyles
5.Neglects active living or lifestyle changes
6.Provides far fewer calories than what is needed for an energized, healthy lifestyle
7.Contradicts what most trusted health professionals say
8.Depends on special products, supplements or treatments
9.Has miraculous claims
10.Relies on testimonials and anecdotes rather than scientific evidence
Bottom Line
The traditional weight loss method emphasizing a well-balanced diet with a variety of foods including grains, fruits & vegetables, dairy and meat/fish, low in total fats, saturated fats and trans fats in addition to being physically active can result in long lasting weight loss and improved health. This doesn't sound too exciting, and let's face it - fad diets sure do know how to hook us, don't they? However, the traditional weight loss method stands the test of time for a simple reason: It works!
Ten Signs of a Fad Diet
1.Promises a large or fast weight loss (more than one to two pounds per week)
2.Does not include suggestions to consult with your doctor or a registered dietitian
3.Encourages you to eliminate food groups (such as grains) or eat from a limited selection of foods
4.Offers rigid menus that don't consider your likes, dislikes and lifestyles
5.Neglects active living or lifestyle changes
6.Provides far fewer calories than what is needed for an energized, healthy lifestyle
7.Contradicts what most trusted health professionals say
8.Depends on special products, supplements or treatments
9.Has miraculous claims
10.Relies on testimonials and anecdotes rather than scientific evidence
Bottom Line
The traditional weight loss method emphasizing a well-balanced diet with a variety of foods including grains, fruits & vegetables, dairy and meat/fish, low in total fats, saturated fats and trans fats in addition to being physically active can result in long lasting weight loss and improved health. This doesn't sound too exciting, and let's face it - fad diets sure do know how to hook us, don't they? However, the traditional weight loss method stands the test of time for a simple reason: It works!
A Look at Fat Substitutes
The war on fat in the past decades drove food manufacturers to replace fat in many food items. One way is to continue providing the creamy texture and quality of fat but not its caloric content by using fat substitutes.
Fat substitutes can be divided into 3 categories:
Sugar-based fat substitutes: e.g. dextrins, maltodextrins, modified food starches, cellulose and various gums.
They are the ancestors of fat substitutes, which entered the market in 1960s and are still the most widely used. They are able to replace fat's bulkiness and moistness, but are unable to replace fat's cooking qualities. While 1 gram of fat yields 9 kcal, these sugar-based substitutes only yield 1-4 kcal per gram.
Protein-based fat substitutes: Simpless by NutraSweet Company
They are extracted from whey protein concentrate of proteins from egg whites and milk. First appeared in the market in late 80s, protein-based substitutes yield 4 kcal per gram but are unable to withstand high heat.
Fat-based fat substitutes: Olestra
Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel of real fat and can withstand high heat.
Concerns have been raised on its possible side effects and its interaction with other nutrient absorption. As it cannot be digested, Olestra can cause abdominal cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A, D, E and K) and carotenoids. Manufacturers promised to fortify food products with the fat-soluble vitamins.
As limited studies have been conducted in children, teens and elderly on the effect of olestra, it is not recommended for consumption by these populations until more comprehensive researches have been performed.
The war on fat in the past decades drove food manufacturers to replace fat in many food items. One way is to continue providing the creamy texture and quality of fat but not its caloric content by using fat substitutes.
Fat substitutes can be divided into 3 categories:
Sugar-based fat substitutes: e.g. dextrins, maltodextrins, modified food starches, cellulose and various gums.
They are the ancestors of fat substitutes, which entered the market in 1960s and are still the most widely used. They are able to replace fat's bulkiness and moistness, but are unable to replace fat's cooking qualities. While 1 gram of fat yields 9 kcal, these sugar-based substitutes only yield 1-4 kcal per gram.
Protein-based fat substitutes: Simpless by NutraSweet Company
They are extracted from whey protein concentrate of proteins from egg whites and milk. First appeared in the market in late 80s, protein-based substitutes yield 4 kcal per gram but are unable to withstand high heat.
Fat-based fat substitutes: Olestra
Olestra cannot be broken down by the body for absorption and therefore passes through the GI unaltered and provides no calories. It produces the mouthfeel of real fat and can withstand high heat.
Concerns have been raised on its possible side effects and its interaction with other nutrient absorption. As it cannot be digested, Olestra can cause abdominal cramps and diarrhea. On the other, Olestra inhibits fat-soluble vitamins (Vit A, D, E and K) and carotenoids. Manufacturers promised to fortify food products with the fat-soluble vitamins.
As limited studies have been conducted in children, teens and elderly on the effect of olestra, it is not recommended for consumption by these populations until more comprehensive researches have been performed.
CLA Conjugated Linoleic Acid: a Fat Burner for Weight Loss?
CLA Conjugated Linoleic Acid: a Fat Burner for Weight Loss?
Conjugated Linoleic Acid (CLA) is a fatty acid found naturally in meat and dairy food. Conjugated Linoleic Acid supplements currently sold as a fat burner for weight loss is derived from sunflower oil. There is some evidence, although limited, that conjugated linoleic acid supplements can increase fat loss in overweight people. It is uncertain how Conjugated Linoleic Acid help lose body fat. One study found that CLA may help burn and lose fat by increasing energy expenditure.
There are very few clinical trials of Conjugated Linoleic Acid in overweight people. These studies showed that Conjugated Linoleic Acid supplements did result in fat loss, but not body weight loss . A Swedish study published in 2001 showed that of it helped burn fat by decreasing abdominal fat in overweight men. Another Dutch study published in July 2003 showed that Conjugated Linoleic Acid supplements help maintain lean muscle tissue after weight loss.
Conjugated Linoleic Acid Key message: Research on Conjugated Linoleic Acid weight loss supplements in human is still very limited. What we know is that the effect of fat loss is more convincing in animal studies than in human studies; some human trials did found that CLA can reduce body fat. Safety and toxicity levels have not yet established. In addition, side effects have not been well-documented. If you are taking Conjugated Linoleic Acid supplements, please make sure to talk to your doctor.
Conjugated Linoleic Acid (CLA) is a fatty acid found naturally in meat and dairy food. Conjugated Linoleic Acid supplements currently sold as a fat burner for weight loss is derived from sunflower oil. There is some evidence, although limited, that conjugated linoleic acid supplements can increase fat loss in overweight people. It is uncertain how Conjugated Linoleic Acid help lose body fat. One study found that CLA may help burn and lose fat by increasing energy expenditure.
There are very few clinical trials of Conjugated Linoleic Acid in overweight people. These studies showed that Conjugated Linoleic Acid supplements did result in fat loss, but not body weight loss . A Swedish study published in 2001 showed that of it helped burn fat by decreasing abdominal fat in overweight men. Another Dutch study published in July 2003 showed that Conjugated Linoleic Acid supplements help maintain lean muscle tissue after weight loss.
Conjugated Linoleic Acid Key message: Research on Conjugated Linoleic Acid weight loss supplements in human is still very limited. What we know is that the effect of fat loss is more convincing in animal studies than in human studies; some human trials did found that CLA can reduce body fat. Safety and toxicity levels have not yet established. In addition, side effects have not been well-documented. If you are taking Conjugated Linoleic Acid supplements, please make sure to talk to your doctor.
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