Low Fat Foods are not necessarily
Low Calorie
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
Low fat Granola Cereal Regular Granola Cereal
½ cup:160 calories, 2.2g fat ½ cup: 210 calories, 6g fat
Light Tortilla Chips Regular Tortilla Chips
1 oz: 132 calories, 4.3g 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!
Wednesday, December 23, 2009
Thursday, December 10, 2009
Weight Loss vs. Fat Loss
With the alarming and ever-increasing rate of obesity , a common thought that floods many people's minds is; "I need to lose weight." What most of these people don't realize is that they should be saying; "I need to lose fat."
These are not interchangeable comments and there are major differences between simple weight loss and specific fat loss.
The Body has compartments:
Lean Body Mass{Muscles, Skeletal, Organs}
Fat Mass
Water
When losing body weight, the body always tends to lose both muscle and adipose tissue. Muscle, being a denser tissue weighs more and occupies less space than body fat. In a state of carbohydrate deprivation, the body will tend to use muscle protein more readily for energy than body fat. Muscle energy is always the first to be used in a state of starvation. Hence muscle can be easily lost.
Muscle contains 75% water. Hence muscle loss is accompanied with heavy water loss. The loss of glycogen from the liver and muscle also leads to the loss of water. Therefore your bathroom weigh scale shows a drop in the weight, but this is weight loss and not fat loss which is needed.
Muscle loss will slower down your body metabolism {the rate at which the body functions} A slow metabolism body is a lazy body and easily stores fat, doing the exact opposite of what is required.
Crash Diets, Starvation or skipping meals, Excessive cardiovascular exercises while ignoring weight training exercises, and a poor protein intake leads to muscle loss.
So now lets change the term to FAT LOSS
With the alarming and ever-increasing rate of obesity , a common thought that floods many people's minds is; "I need to lose weight." What most of these people don't realize is that they should be saying; "I need to lose fat."
These are not interchangeable comments and there are major differences between simple weight loss and specific fat loss.
The Body has compartments:
Lean Body Mass{Muscles, Skeletal, Organs}
Fat Mass
Water
When losing body weight, the body always tends to lose both muscle and adipose tissue. Muscle, being a denser tissue weighs more and occupies less space than body fat. In a state of carbohydrate deprivation, the body will tend to use muscle protein more readily for energy than body fat. Muscle energy is always the first to be used in a state of starvation. Hence muscle can be easily lost.
Muscle contains 75% water. Hence muscle loss is accompanied with heavy water loss. The loss of glycogen from the liver and muscle also leads to the loss of water. Therefore your bathroom weigh scale shows a drop in the weight, but this is weight loss and not fat loss which is needed.
Muscle loss will slower down your body metabolism {the rate at which the body functions} A slow metabolism body is a lazy body and easily stores fat, doing the exact opposite of what is required.
Crash Diets, Starvation or skipping meals, Excessive cardiovascular exercises while ignoring weight training exercises, and a poor protein intake leads to muscle loss.
So now lets change the term to FAT LOSS
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 Calories
Sweetened 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 Sensibly
Instead 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 Vegetables
Vegetables, 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 Breakfast
People 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 full
Do 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.
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 Calories
Sweetened 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 Sensibly
Instead 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 Vegetables
Vegetables, 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 Breakfast
People 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 full
Do 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.
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