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Di tThe low-fat diet: Low in fat

The method is based on three simple rules: Eat when hungry. Stop when you are full.

In the low-fat diet, it is important to eat very low in fat. 30 to 60 grams of fat per day are allowed
Photo: Liv Friis-larsen, fotolia
content
  1. This is how the low-fat diet works
  2. advantages
  3. disadvantage
  4. Conclusion: is the low-fat diet recommended?
  5. Fat-saving tips

And especially important: save fat wherever possible! Low Fat = low fat. This means you should not consume more than 60 grams of fat per day. Be sure to use healthy vegetable fats like olive or rapeseed oil.

This is how the low-fat diet works

The low-fat diet is strictly less a diet than a more holistic nutritional program. In the low-fat diet, fat is reduced in the diet, as the fat mainly causes you to increase. Say: You should not eat more than 60 grams of fat per day. In order to lose weight faster, the fat limit is even set at 30 grams of fat per day in a strict low-fat diet . In order to avoid the well-known yo-yo effect and not immediately increase again, after you have lost kilos successfully, you should stay at no more than 60 grams of fat daily.

Basically, in the low-fat diet, no food is completely banned, provided the 30-gram fat limit is met. You can treat yourself to a small piece of cake or chocolate and make up for it the next day (see Weight Watchers Diet) by saving fat. But that should be the exception.

Fat fish (for example salmon, tuna, mackerel or herring) are good fats as they contain high-quality fatty acids. But even here, the upper limit of fat must be adhered to. In general, vegetable oils are better than animal fats.

With relaxation methods and sufficient exercise you can positively support the low-fat diet . In addition, it is important to prepare the food low in fat (for example, cooking in Römertopf or in foil, grilling, stewing).

advantages

  • Balanced diet and a wholesome diet
  • Many recipes with fruits, vegetables, healthy fish and herbs
  • No calorie counting
  • Long-term effective
  • Prevents heart attack, stroke and gout

disadvantage

  • The low fat diet excludes foods that are fatty, but very healthy and contain many vitamins and minerals (for example, nuts, almonds, avocados)
  • Too extreme adherence to the low fat diet could eventually lead to a lack of fat soluble vitamins

Conclusion: is the low-fat diet recommended?

Basically yes. The Low Fat Diet complies with the recommendations of the German Nutrition Society (DGE), provided that mainly vegetable fats are used to prevent a deficiency of essential fatty acids.

Fat-saving tips

Connoisseurs, beware: These simple tricks help you lose weight - without having to do without something.

  • Salad dressing with broth

The dressing needs only half of the oil, if you also take a vegetable broth. Saves 100 calories per serving.

  • Soft butter

If you can not do without butter then it should be soft. Only then can she paint on wafer-thinly.

  • Fat-free fried potatoes

Cut the potatoes into thin slices with a vegetable slicer. Fry these without fat in a non-stick pan. Sprinkle with fresh herbs.

  • Proper preparation

Steam, stew or grill - this saves 12 grams of fat per tablespoon. Fried eggs crispy: In a coated pan you can fry without fat. Trick: Prepare the eggs in 2 tablespoons of boiling water.

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