How to lose weight without harming the body, and with a guaranteed effect?

The low fat diet is by far the most effective and most easily tolerated weight management program.

She also has another advantage. A low-fat diet is not only easy to tolerate, but also easy to follow.

The list of fatty foods is not that long. There are many more products with a low fat content (see table).

And do not forbid yourself products from the "fat" list. There are many approaches that allow us to keep all these goodies in our diet and at the same time quite significantly reduce the fat content of the diet, and, as a result, lose weight.

These are the approaches:

How to lose weight: 1. Statistical approach

The easiest way to lose weight is to eat less fat, that is, eat more lean!

The fat content of the diet will be significantly lower if you eat more bread, pasta and cereals. These foods, due to their high satiety, very quickly cause satiety, and we reflexively reduce the consumption of other foods, including fatty ones. There are direct studies showing that complex carbohydrates protect us from weight gain, promote weight loss. Vegetables have the same effect. The more vegetables in the diet, the lower the fat content of the diet.

This also includes the desire to eat. more fish and dairy products. With an increase in their share in the diet, a person naturally reduces the consumption of meat, and hence fat. After all, meat on average contains more fat than milk or fish. Great opportunity to lose weight!

A gain in the form of a reduction in fat content can be obtained if more often you use soups without the so-called frying - onions and carrots overcooked in vegetable oil, as well as if there are dairy and vegetable soups more often than meat.

With an increase in boiled and stewed foods in food, we will observe a decrease in the proportion of fried foods, and, accordingly, the oils that we use when frying.

By the way, statistical methods are well perceived by those who lose weight, because instead of the usual “you can’t do this!”, Or “you should eat it as little as possible!”, On the contrary, they recommend eating more of this or that food.

How to lose weight: 2. Analog approach

We use less fatty products in a number of similar ones.

For example, cottage cheese can be fat and 0, and 5, and 7, and even 18%. It is clear that by using low-fat cottage cheese instead of full-fat cottage cheese, we avoid a fat load of 18-20 g per serving.

Standard mayonnaise has a fat content of about 72 - 80%, but there are also light varieties, the fat content of which is 25-30%. The use of such mayonnaise instead of the traditional one allows you to reduce the fat content of each serving of salad by an average of 5-6 g

How to choose dumplings if you want to lose weight? Dumplings with the addition of lard have a fat content of 35-40 g per serving. Poultry meat dumplings have a fat content of about 5-7 g. The gain is about 30 g of "not eaten" fat per serving.

Milk. Its fat content can also vary from 0.05% to 6%. Accordingly, a glass of milk can contain both 0.1 and 12 g of fat. It is clear that the first is much better for us than the second. This fully applies to fermented milk products - yogurt, curdled milk, and so on.

It is somewhat more difficult to find a replacement for cheeses and sour cream. But even here you can find something. For example, instead of sour cream, the so-called "sour cream" is ideal, which we actively recommend to our patients - soft, low-fat cottage cheese mixed in a 1: 1 ratio with fermented baked milk. By taste, consistency and properties, this mixture is very similar to ordinary sour cream. But the fat in it is 15 times less.

Instead of cheese, you can sometimes use dense sunflower curd. By the way, pay attention - according to GOST, the fat content in cheeses is indicated in terms of dry residue. Since cheeses always contain water, their actual fat content is usually one and a half to two times lower than stated. That is, if the label of Russian cheese says - 45% fat, then in fact there is unlikely to be more than 25%. Even less fat in the so-called soft cheeses- Suluguni, Adyghe, cheese, and so on. There, the actual fat content usually does not exceed 12%. Finally, homemade cheese is now on sale, which, by the way, is very tasty. So, its fat content is not higher than 5%.

Desserts and sweets. A serving of milk ice cream contains 10 g less fat than a serving of butter. The fat content of a standard 100 gram chocolate bar is 45-55 g, while in no case should you forbid yourself fatty foods. There are many ways we can eat them, have fun and still lose weight.

A 100 g portion of marshmallows, or marmalade, does not contain fat at all.

Let's repeat again. We are not talking about a complete replacement of fatty foods with less fatty counterparts. To lose weight, simply change the ratio. For example, earlier a person ate 4 servings of ordinary dumplings and one serving of dumplings with poultry meat per week, and in total received 145 g of fat per week with dumplings. Now, on the contrary, 4 servings of poultry meat dumplings and one serving of regular ones. In total - 60 g of fat. Gain of 85 grams per week, or 12 grams per day, or more than four kilograms per year.

Well, of course, do not forget about the specially developed at the Research Institute of Dietetics and Diet Therapy, which, with a low calorie content, have a high saturating ability. Today it is cocktails, cereals and soups. All these products fast food, it is enough to have a kettle with hot water. Maximum pleasure for every calorie consumed!

How to lose weight: 3. The third approach is culinary

We reduce the fat content of the dish in the process of its preparation.

How to lose weight with food processing? For example, when cutting meat, visible fat can be partially removed, the fat content of poultry meat is reduced by 2.5-3 times if the skin is simply removed.

A very famous trick meat broth put in the refrigerator overnight, and in the morning the fat that has risen to the top is removed. This operation allows you to reduce the fat content of a standard serving of soup by 10-12 grams.

We get quite a lot of fat from fried foods. Hence the common idea that for successful weight loss, in no case should you eat fried foods. Indeed, when frying in oil, foods absorb a lot of fat. For example, standard potato chips have a fat content of about 30 grams per 100 g of product, homemade fried potatoes contain about 15% fat, and there is practically no fat in the potato itself. All the fat gets there from the pan. But everything miraculously changes if you use non-stick dishes. Then for cooking 3-4 servings fried potatoes it will take literally 1, maximum two tablespoons of vegetable oil, and you will get a product with a fat content of no more than 3%. One tablespoon of oil is enough to fry 8-10 pieces of fish. This will increase the fat content of each serving by only 2 grams.

I managed to fry a whole dish of pancakes, spending only 5 g of vegetable oil on the whole thing. And the pancakes turned out really good. I took a non-stick frying pan, ignited it, and instead of pouring oil, I greased it, using half a raw potato as a shaving brush. As a result, from a glass of flour, a glass of milk with a fat content of 1.5%, one egg and 5 g of vegetable oil, I got 7 pancakes weighing 50 g each. Energy value one pancake - 95 kcal, fat content - 2 g. By the way, a pear or a standard slice of bread has about the same calorie content. A glass of fermented baked milk with 4% fat content has a calorie content of 140 kcal.

Another interesting technique in order to lose weight without reducing the quality of nutrition. Quite a lot of fat is absorbed when frying circles of zucchini and eggplant. Their fat content can be reduced by drying the pieces with napkins. "Prize" from one serving can reach 15 grams of fat.

There are roasting methods that not only do not increase the fat content of the product, but, on the contrary, reduce it. First of all, this is grilling, barbecue, grilling and other forms of so-called infrared cooking. So, when baking on a skewer, the fat content of a standard serving of barbecue is reduced by 8-10 grams. A similar result will be obtained if the meat is baked in foil.

How to lose weight: 4. Gastronomic approach.

We reduce the fat content of food already directly on the plate, while eating.

How to lose weight at the table? Everything is simple here - we cut off pieces of fat and set them aside, remove pieces of skin from the bird, set aside and leave fatter pieces of cake, and so on.

How to lose weight: 5. Hedonic approach

Hardly the most important.

How to lose weight with treats? We divide food into everyday and tasty. The task of the first is to saturate us, fill us with energy, the task of the second is to give pleasure, pleasure.

Filling up on treats is like pouring French perfume into the gas tank of a car. The car can and will go, but at what cost!? And it is unlikely that such fuel will do her good! So, eat treats when you are already full, when your body is already filled with energy and nutrients. Then you will be satisfied with a very small amount.

A few more words about chocolate. Often my patients, in order to lose weight or maintain weight in order, refuse this delicacy. But they keep dairy products in their diet. But a glass of fermented baked milk with 4% fat contains about 10 g of fat. As much as a quarter of a regular bar of chocolate. And the fat here and there is the same, milk ...

Well, a very simple wish for those who want to lose weight. The slower you eat the treat, the better you capture all the subtle flavors.

Focus on fat familiar products nutrition will help the following table. Agree, it is much easier to use than a multi-page calorie table.

Fat content of the most commonly consumed foods (per 100 grams of product)

To visually imagine what gain this or that nutritional replacement gives in terms of a standard portion, pay attention to the table below.

How to Lose Weight: 6. The Pre-Meal Method

Quite often, the so-called pre-meal helps to streamline food, reduce appetite a little and eat more quickly.

10-15 minutes before the main meals, you can drink a glass in small sips. warm water or slightly sweet tea with milk, or a glass of milk. You can eat a small portion of low-fat cottage cheese or cottage cheese mixture with fermented baked milk and cereals or fruits, or drink a serving

Trying to lose weight, many try to completely eliminate fatty foods from their diet. However, this should not be done. Why?

The doctor-therapist Elena Valentinovna Gurova tells.

Scientists' verdicts

Previously, the situation with the use of fatty foods was clear: butter and lard are harmful, vegetable oils are useful. In general, without fat is even better: you will be slim and healthy.

However, in last years some unshakable statements of dietology of the last century have been refuted.
The largest study on the dependence of health on fat intake was launched in the United States in the first half of the 20th century. It continues to this day. However, scientists have already come to the conclusion that people who are on a mixed diet are the most healthy and physically active. Their diet includes both animals and vegetable fats.

You can't cut out fat completely. After all, with their shortage, the body begins to process carbohydrates into fats. And it's not the best option, since carbohydrates are far from the most healthy fats.

Over the past 10-15 years, the massive use of low-fat foods in the United States has not led to a decrease in the number of fat people. Moreover, the number of obese Americans is constantly growing. The incidence of diabetes mellitus is also increasing, which is directly related to excess weight.
So for health, a low-fat diet is no less harmful than the constant abuse of fatty foods. Lack of fat leads to general violation metabolism.

Another fairly popular belief: margarine healthier than butter also has not stood the test of time. Margarine does not contain cholesterol. But it contains trans fats - "broken" fatty acid not characteristic of normal products.
Recently in influential English medical journal surprising results of long-term observation of 80,000 nurses were published. It turned out that lovers of products with trans fats significantly increase mortality from coronary heart disease and myocardial infarction.

Fat Energy

Fatty foods are a source of energy, they are involved in heating the body. IN emergency situations The supply of fat allows you to do without food for a long time. Fats are especially necessary for residents of northern latitudes.
At low ambient temperatures, it is worth eating a small piece every morning butter or some other hearty food.

accumulating in subcutaneous tissue and tissue surrounding internal organs Fats provide thermal insulation for the body. This reduces the risk of hypothermia.

No wonder the basis of the diet of many northern peoples is oily fish. The peoples of the Far North are less likely to suffer from atherosclerosis and hypertension. Although they eat very fatty foods throughout their lives. Scientists attribute this fact to the benefits of fish oil.

For mind and beauty

Fats are part of the cells and are necessary for their renewal. Especially a lot of fat-like compounds in nervous tissues and the brain.
Therefore, poor nutrition in infancy causes irreparable damage to the intellect. With insufficient fat intake in schoolchildren, a violation of concentration and a decrease in academic performance is possible.

Cholesterol is indispensable for the production of biologically active substances: bile acids, sex and some other hormones. If there is not enough fat in a woman's body, her periods disappear, conception is impossible.

Only absorbed with fatty foods fat soluble vitamins- A, E, D, K. Vitamins and fats are necessary for hair to grow well and skin to be healthy, beautiful and smooth.

Essential acids

Some fatty acids are essential. We must get them from food, because human body he does not know how to make them. These essential fats are found in fish and fish oils, flaxseed oil, and some other plant foods.
The correct ratio of essential fats contains a Mediterranean diet, including olive oil and seafood. Essential fatty acids regulate cholesterol metabolism and are essential for our vessels.

About the benefits of magnificent forms

Fat is important for correct formation body. Very thin women are at risk of kidney prolapse. After all, our internal fat, like a pillow, supports organs and absorbs shock.
It has been proven that osteoporosis and fractures are more common in thin women than in obese women. Therefore, with a lack of body weight, it is necessary to eat food containing easily digestible milk and vegetable fats every day.

Natural - healthier

The composition of fatty foods is also very important. If we get our “norm” from biscuits, barbecue and refined vegetable oil, then we will not bring much health benefits.

Main principle The current dietetics is quite simple: the more natural, the better. This means that fats that have not undergone any processing are considered the best. In other words, these are vegetable fats in the composition of seeds, oily fish, natural sour cream. In this case, a person is insured against unhealthy additives and receives all the necessary components of each of the fats.

Therefore, do not get carried away with products with trans fats. There are many of them in sweet products, stuffing for sweets. In chips, french fries, crackers, cookies and other confectionery such molecules can be from 30 to 50%.

"Heavy" product for the body and, in particular, for the liver is palm oil. It is part of some varieties of chocolate and "disposable" noodles. Therefore, products with palm oil should not be present on our table every day.

What to choose

Animal fat, which should not be discarded, is milk fat. It contains about 20 fatty acids of high biological value. Fermented milk products of normal fat content are best absorbed.

Foods rich in omega-3 acids are very useful - linseed oil, sea fish. It has been proven that omega-3 acids are important for the prevention of atherosclerosis. Try to eat fish at least a couple of times a week. Add a mixture of vegetable oils to your food to get a variety of fatty acids. Blend olive, sunflower, and corn oils just before dressing your salad.

The healthiest oil is unrefined, cold-pressed. If you don't like the taste, you can just eat olives, avocados, seeds, or nuts every day.

Olga Mubarakshina

Every person sooner or later begins to think about the right, healthy eating. Some even in their youth began to follow the figure, while others had to abandon harmful products due to chronic diseases. In any case, everyone knows that healthy food much healthier than junk food. But many follow stereotypes, and not quite deservedly attribute to some products harmful properties. This fully applies to fats.

Disputes about the dangers of fats, their benefits have been going on for a long time. There are different opinions on this issue and they are all legitimate to one degree or another. Is it so harmful fatty food? Does the body need fats or can a person do without them? Let's figure it out:

Harm of fatty foods

hydrogenated fats. The most harmful are fats obtained by processing vegetable fats. These are the so-called hydrogenated fats. They are part of margarine, beloved by many mayonnaise. They are always used in food preparation. fast food- pies, buns, etc.

It is these substances that significantly affect the level of cholesterol, and therefore, in the formation of deposits on the walls of blood vessels (). In turn, these deposits are the most common cause development, .

It should be noted Negative influence hydrogenated vegetable fats for quality male sperm. They also prevent the formation of protective elements that fight carcinogens.

Saturated fats. This type of fat is also considered harmful to the human body. It is found in meat products, especially pork. In addition, saturated fats are found in dairy products. high fat content. These substances are also considered a common cause of blockage of blood vessels, the formation of cholesterol plaques.

Saturated fats contained in foods actively reduce the amount of "good" cholesterol, which has anti-inflammatory properties. As a result, good cholesterol replaced by harmful ones.

Summing up what has been said, it should be noted that modern man it is almost impossible to protect yourself from food containing these types of fats. After all, they are present in almost all food products - sausages, eggs, semi-finished meat products, bread, rich pastries, fatty milk, cottage cheese, sour cream, etc. The only way out is to reduce the consumption of such products to a minimum, so
How can you refuse them completely.

Are there any benefits to eating fatty foods?

Some time ago, the opinion gained popularity that diseases of the heart and blood vessels are directly related to foods saturated with animal fats. However, many experts do not agree with this. As recently as 2010, studies have been published on many considered harmful foods.

So, scientists have not found a direct link between cardiovascular diseases and saturated with fat food. This is especially true for the periodic use of such products. As harmful, only the entire diet of a person, as a whole, can be considered. Fatty fish, eggs, vegetable oil, as well as pork, and, scary to say, lard are very beneficial to the body substances - unique trace elements, fatty acids, which are necessary for maintaining human health.

And in general, according to the fair opinion of nutritionists, there are no bad, harmful products. You just need to use them in moderation.

It is impossible not to say about the health benefits of unsaturated fats, the benefits of which no one will dispute. A large number of this substance is found in olive oil, sea ​​fish, seafood, avocado, nuts. Unsaturated fat actively reduces the amount bad cholesterol, replacing it with a useful one that has
anti-inflammatory properties.

Foods containing this substance have a beneficial effect on the condition of cardio-vascular system, contribute to accelerated scarring of stomach ulcers, duodenum. food containing unsaturated fats, fatty acids, increase immunity, improve the condition of the joints, preventing their inflammation. In addition, they help and hair.

It should be noted unique feature beneficial fatty acids. They activate brain activity human, help to strengthen memory, concentration. Fish oil is especially useful. That is why, in case of insufficient consumption of fish products, it is useful to take a, which can be bought at a pharmacy.

As for cholesterol, which large quantities contain fatty foods, it must be said that it is the cholesterol that is scolded by everyone that is involved in cell division. This process is of great importance for the growing body of the child.
The composition of female sex hormones includes altered cholesterol, partially supplied with food. Insufficiency of such products may disrupt menstrual cycle, .

Drawing a conclusion from the foregoing, it should be noted that fats can equally be called both harmful and useful product. The most important thing is reasonableness, moderation in their use. Should not be abused fatty foods. Reduce animal fats in the diet, increase healthy unsaturated ones. Eat right and be healthy!

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In the battle for calories, everyone tries to avoid foods like cookies, cakes, ice cream and chocolate. After all, it is there that most of all those very dangerous "units" are. Nevertheless, simply giving up these pleasant, but unnecessary products for the figure will not get rid of calories at all. After all, they are hidden in other popular dishes that we eat without fear much more often than these desserts. So when preparing the body for summer season and the beach needs to learn more about the fattest foods. After all, they imperceptibly do their unseemly work, adding more than one hundred calories.

Mayonnaise. In this product, up to 70% of 100 grams are those same fats. How to deal with it? You just need to replace the mayonnaise with some other seasoning, where there is not so much fat. To do this, soy sauce or balsamic vinegar will not interfere with the salad. But even better is the use of regular fat-free unsweetened yogurt. It is also allowed with low fat content. A good option would be to use a homemade sauce. Homemade cheese, such as "cottage", is well suited for him. It is best to stop adding your favorite salads with tuna or chicken mayonnaise. It will be more useful for the figure to add greens, black pepper and a little tomato there.

Nuts. In fact, nuts are not only very healthy, but also high in calories. 100 grams of the product contains about 77 grams of fat. But how to refuse such a delicious product? First of all, you need to understand that nuts are important part balanced nutrition. Let there be a lot of fat, but there is no cholesterol in this product at all. Fats here are monounsaturated. However, having decided to lose weight, it is best to give up big daily consumption nuts. If the love for them is great, it is necessary to switch to those species that still contain not so much fat. Take, for example, almonds.

Cream for coffee. Who can refuse a morning cup of coffee with cream? But they contain 50 grams of fat per 100 grams of the product. And again the question arises - how to limit the consumption of such a tasty product that you are already used to? Even those who cannot live without coffee with cream should come to terms with the idea that this product should be completely excluded from their diet. After all, they are a concentration of harmful saturated fats. Therefore, the only way out is to stop adding cream to coffee. You can suggest a substitute - use skimmed milk, low in fat. If this is not possible, as there is no refrigerator at hand, then milk powder will do. Even this option is much better than using cream.

Peanut butter. And in this product half of 100 grams is fat. Many will say that peanut butter is not so common in our country, it is a typical product for American or Western European cuisine. Nevertheless, such a product is becoming more and more popular with us. There is a simple explanation for this. After all, peanut butter is an excellent source of monounsaturated fats. Only now the figure is unlikely to be grateful for the use of such a product. Today it is worth looking for analogues of such oil, which do not contain sugar at all. From this, the amount of fat will not decrease, but the situation with calories will be much better. No more than four teaspoons are allowed per week. peanut butter. Yes, and it is better to eat it on sandwiches, and not on its own.

Potato chips. In that tasty product 35 grams of fat per 100 grams of product. Starting the fight against the consumption of chips, pay attention to the information indicated on the package. After all, the amount of fat, like calories, can vary depending on the brand of the product and their manufacturer. Only here you can justify the chips only by their taste, but not by any good. Therefore, it is best to replace them with regular popcorn. Yes, and here it is better to turn not to the purchased option, but to the prepared one yourself. Even salted crackers have less fat than crisps. Although this option can not be called successful. Still unable to give up chips, you should choose those options that are devoid of trans fats.

Cheeses. It turns out that these products are very nutritious - they contain 33 grams of fat out of 100 of the whole product. However, you can limit consumption. To do this, you need to turn to cheeses with a low fat content. This may be the already mentioned "cottage" or its variants. It must be remembered that hard cheeses (Parmesan, Gouda or Cheddar) contain much more fat. It is necessary to refuse to constantly add cheese to food or limit the consumption of those dishes that contain a lot of it. This applies to macaroni and cheese, pizza, hamburger and sandwiches. Fast food products have little to do with healthy food.

Red meat. 100 grams of this product contains 31 grams of fat. If we compare red meat in the face of beef or pork with other fatty foods, this ratio does not seem critical. But the problem is that people eat meat in much larger quantities than the other products mentioned. You can limit your intake of these fats by starting to consume lean varieties. These include poultry meat, veal, animals killed in the hunt. Red meat should be replaced with fish. When preparing this product, you should try to get rid of fat as much as possible. The same meat products, where fats are obviously visible - homemade sausage, salami, should be generally excluded from the diet.

Flour products and pies. 100 grams of this product contains 23 grams of fat. But how to refuse a hearty and tasty meat pie? For gourmets, there is bad news - such dishes are literally overflowing with the most harmful fats for the body. And do not be fooled by the fact that pies are far from the first place in terms of the amount of fat. The fact is that flour products a person can eat much more than mayonnaise. Therefore, for those who are thinking about healthy heart and about weight loss, flour should be abandoned. And you can and should replace it with pastries made from rye flour or whole grains.

Deep-fried dishes. Deep-fried contains 22 "fat" grams of the total 100. It is necessary to limit the consumption of such dishes. After all, deep-fried food has always been considered unhealthy. It is better to eat some fried donut or grilled sausage than deep-fried dishes. But such substitutes in themselves are not healthy either. Therefore, it is better to use other popular cooking options. Rather than deep-frying food, it is best to stew it, bake it or fry it.

Avocado. Even fruits can be quite oily. So, in avocado out of 100 grams of the product, 17 belongs to fats. But their consumption can be limited. Avocados contain monounsaturated fats, which must be included in a balanced nutrition program. However, excessive consumption of this valuable fruit will result in extra pounds. Therefore, you should not eat avocados more than once a week. Those gourmets who love to water the fruit with mayonnaise are also strongly advised to get rid of this habit. Because it will only make the situation worse. Instead, it is better to add a little lemon to the avocado, it will give a pleasant flavor to the dish.

From a biological point of view, fatty foods are the maximum reserves, so to speak, energy in a concentrated form. Humanity for hundreds of years considered fatty foods synonymous with quality food, because it was she who best made up for serious energy costs in conditions of limited food resources. In order to get enough and get energy, fatty foods require less.

In terms of pleasure, fatty foods are also a priority. Due to the fact that substances that affect the taste buds dissolve in fat, and also because, when dissolved in fat, they linger on the taste buds longer, we perceive fatty foods as tastier. However, in conditions when any food, including fatty ones, appeared in abundance, a person's addiction to fatty played a cruel joke on him. Excess fat intake can cause serious harm health.

Suffer first gastrointestinal tract, the place where the food goes directly. The organ responsible for the processing of fats in the body - gallbladder. Cholecystitis, cholelithiasis, hepatic steatosis, diabetes, obese with all of it related problems, vascular atherosclerosis, ischemic disease hearts - this is an incomplete list of problems that arise from the abuse of fatty foods.

Excess fat can seriously affect the balance of sex hormones, both male and female, leading to sad consequences. It has been reliably established that in men who prefer fatty foods, the risk of prostate cancer is significantly increased, and the quality of sperm is seriously deteriorating: the spermatozoa of such men are 38% less viable, and those who survive are 43% slower. Women have no less problems. Obesity, an inevitable companion of the love of fatty foods, increases the risk of developing tumors of the female reproductive system tenfold.

Does this mean that fat should be completely eliminated from the diet? No, because it is necessary for normal operation body: the same hormonal system, nervous system especially the brain. But in order for fatty foods to be beneficial, firstly, there must be much less of it than the average citizen is used to consuming. modern city, secondly, the quality of fat should be different. Give preference to natural vegetable oils containing unsaturated fatty acids (linseed, olive, mustard oil), and from animal fats fish oil, but not just, but the fat of the fish of the northern seas (mackerel, herring, sardine).

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