Fat free diet
It involves avoiding animal fats. Vegetable fats are much healthier and that is what it should be used. Grape seed oil, olive oil, sunflower oil is not only healthy fats, but also to enrich the taste of food.
Note! Animal fats increase the level of bad cholesterol, and it contributes to atherosclerosis and heart attacks. These fats are found in butter, lard, fast food, fat meat, sweets and processed foods.
A great alternative will be here unsaturated fatty acids: monounsaturated and polyunsaturated. The source of these monounsaturated olive oil, peanut oil, grape seed oil, olives, avocados. Can lower the level of bad cholesterol in the blood, thus reducing the risk of atherosclerosis.
In contrast, polyunsaturated fatty acids found in fish: mackerel, tuna, salmon, trout and seeds, sunflower seeds, sunflower oil, Italian nuts. They prevent the formation of blood clots and maintain normal blood pressure.
Principles fat free diet
Using fat free diet, while shopping, you should look at the labels of products, after which you reach. Choosing suitable for consumption products, pay attention to whether the fat content per 100 grams shall not exceed 5 g
Reaching for the fish in the forests, choose those with gravy or tomato. Yogurt and cottage cheese should also have little fat.
Instead of buying more calories, fruit yoghurt, natural yoghurt to add a little honey and fresh fruit. Instead of mayonnaise or cream sauces add natural yoghurt.
You can also use balsamic vinegar, which will improve the flavor of the dish. It is also good to invest in a heavy-bottomed frying pan or wok. Thanks to prepare food without fat. Sauces for pasta or rice prepared on the basis of tomatoes.
The menu in fat free diet
Without limitation can eat legumes, cereals, fruits and vegetables. If you keep moderation, you can eat low-fat dairy products in addition to which shall include: skim milk, yogurt 0 percent, skim cheese and kefir; egg white and available in many shops and supermarkets dietary product labeled as "light" or fat free.
On the other hand, should be avoided:
- meat in any form, even fish and poultry, but if we can not abandon it completely, it is recommended to eat minimal amounts,
- olive oils, margarine, butter, dressings for salads based on olive oil,
- nuts, grains,
- fat dairy products,
- sugar, sweets, honey,
- any products that contain more than 2 grams of fat in one portion.
Side effects of dietary fat free
This diet has some shortcomings. First of all, it is not for everyone. For some it may be too monotonous and restrictive.
Opponents of the fat free diet believe that they can be used for a long time only vegetarians or people who have a very strong self-denial and are able to impose a permanent self-discipline.
Note! According to many doctors, lean diet may even be harmful to the human body, in fact leads to the loss of vitamins and minerals.