Fats - 4 Weight Loss

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Good Fats

Low fat recipes help you lose body fat because fats contain TWICE the number of calories-per-gram as carbohydrates and proteins.

Eating too much fat in your diet can increase your risk of:

Cancer
Diabetes
Heart disease
Obesity
Strokes

Even the cholesterol levels in your bloodstream are affected by the amount of fat you eat, usually raising the amount of bad cholesterol (LDL).

Some fats and oils are necessary for a healthy body. Fats are essential in hormone production and to give you a healthy radiant skin. Certain vitamins (A, D, E and K among them) are fat soluble and need to be transported and stored by the good fats you eat.

Good Fats?

Not all fats are created equal. Animal fats found in dairy products (butter, cheese, milk), eggs and meat are saturated fats and put the biggest strain on your health when consumed in large quantities. Synthetic fat, trans fats and margerine, are poisonous to your system in any amount.

Olive oil, on the other hand, can actually raise the level of good cholesterol (HDL) while lowering the overall levels of cholesterol in your blood. Fish oil is another of the good fats which supply the body with Omega 3 fatty acids and joins coconut and peanut oils among the healthy fats.

It is recommended that no more than 30% of your daily calorie intake should be supplied by fat consumption. Of that amount only 1/3 or less coming from saturated fats will help you lose body fat and significantly improve your health in general.

Even low fat foods can be compromised by toppings and condiments. The ingredients that add saturated fat to meals are:

Butter
Cream cheese
Peanut butter
Sour cream

Happily, there are flavorings and garnishes to enhance the taste of low fat foods that will not add bad fats to your diet:

Apple butter
Cottage cheese
Green onions
Herbs
Lemon juice
Low fat cream cheese
Non fat yogurt

Killer Salads

Salad recipes with a dressing of lemon juice or a blend of olive oil, vinegar and herbs are delicious and very beneficial to health while helping to lose body fat.

Just because salads contain health-giving raw vegetables they are not always good for you. This is especially true of salads (and most foods) from fast food restaurants.

Applebee’s Grilled Shrimp and Spinach Salad
1,050 calories
11 grams saturated fat
2,530 milligrams sodium

Jack in the Box Crispy Chicken Club Salad with Croutons and Ranch Dressing
873 calories
59 grams of fat (13 grams saturated and 1 gram trans fats)
2,179 milligrams sodium

Taco Bell Chipotle Steak Salad
900 calories
57 grams of fat (11 saturated and 0.5 grams trans fat)
1,700 milligrams sodium

Wendy’s BLT Cobb Salad with Croutons and Ranch Dressing
760 calories
51 grams of fat
2,090 milligrams sodium

Each of these ‘salads’ supplies you with at least 1/2 your daily allotment of calories, huge amounts of fat and all, or more, than the daily requirement of salt.

As you might have guessed, these salad recipes are not going to help you lose body fat even if you eat nothing else all day.