How to lose weight: Reduce fat content while increasing the quality of nutrition

How to lose weight: 1. Statistical approach

The easiest way to lose weight is to eat less fatty foods, and eat more lean ones!

The fat content of the diet will be significantly lower if you eat more bread, pasta and cereals. Due to their high satiety, these products very quickly cause satiety, and we reflexively reduce the consumption of other foods, including fatty ones. There is direct research showing that complex carbohydrates protect us from weight gain and 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. By increasing their share in the diet, a person naturally reduces the consumption of meat, and therefore 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 you more often use soups without so-called frying - onions and carrots fried in vegetable oil, as well as if you eat dairy and vegetable soups more often than meat ones.

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

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

Daily requirement

Having figured out which foods contain a lot of fat, it is worth learning an equally important nuance - the daily requirement for a person. On average, an adult needs 100-150 grams. At the same time, the amount of fat in the diet should not be lower than 30 percent (based on the BJU ratio). Calorie content is calculated taking into account the fact that there are nine kilocalories per gram of fat. Along with food, the body should receive (at the rate of 30%):

• 20% - unsaturated;
• 10% - saturated fats.

In the presence of heart disease, the dosage should be calculated individually.

For some people, the fat requirement is higher. They need to know which foods are rich in fats in order to better saturate their diet with them. This category includes:

• Pregnant and nursing mothers. At this time, energy is spent on the formation of the fetus.
• Representatives of professions associated with heavy physical labor. Here, the advantage of high fat content is quick saturation and a high number of calories.
• Wrong diet. If you are deficient in fat-soluble vitamins, your risk of health problems increases.

People should also know what fats contain and supplement their diet with such products if they lack energy, have decreased libido, or during the cold season. The last factor is easy to explain. In cold weather, the body is forced to spend more energy to warm up the body, so high-calorie foods help maintain heat for a long time.

There are situations when the need for fat decreases. It is worth highlighting here:

• Performing work in which greater emphasis is placed on mental work. In such a situation, it is recommended to lean on carbohydrate, but not fatty foods.
• Living in countries where hot climates prevail.
• Excessive body weight. People who are obese should limit their fat intake, but should not eliminate it from their diet.

It is worth remembering that the body copes with vegetable fats faster. This is easily explained by the special chemical bonds of products that are not resistant to the effects of gastric juice. Most often, vegetable fats are used to obtain large amounts of energy. As for animals, they provide a feeling of fullness due to slower digestion. In practice, women consume mostly plant-based fats. While male representatives prefer animal fats (which products contain them are discussed above).

How to lose weight: 2. Analog approach

We use less fatty products among similar ones.

For example, cottage cheese can have a fat content of 0, 5, 7 and even 18%. It is clear that by using low-fat cottage cheese instead of fatty one, 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 with a fat content of 25-30%. The use of this 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 dumplings have a fat content of about 5-7 g. Win, about 30 g of “uneaten” fat for each serving.

Milk. Its fat content can also vary from 0.05% to 6%. Accordingly, a glass of milk can contain 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 - yoghurts, curdled milk, and so on.

It is somewhat more difficult to find replacements for cheeses and sour cream. But here, too, you can pick up 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. In taste, consistency and properties, this mixture is very similar to regular sour cream. But it contains 15 times less fat.

Instead of cheese, you can sometimes use thick sunflower cottage cheese. 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 declared. That is, if the label of Russian cheese indicates 45% fat content, then in reality it is unlikely to contain more than 25%. The so-called soft cheeses have even less fat content - Suluguni, Adygei, feta 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 dairy ice cream contains 10 g less fat than a serving of cream ice cream. The fat content of a standard 100 gram chocolate bar is 45-55 g, while in no case should you forbid yourself from fatty foods. There are many ways we can eat them, enjoy them, and lose weight at the same time.

A 100 g serving of marshmallows, or marmalade, contains no fat at all.

Let's repeat it again. We are not talking about a complete 100% replacement of fatty foods with less fatty analogues. To lose weight, simply change the ratios. For example, previously a person ate 4 servings of regular 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 dumplings and one serving of regular ones. Total - 60 g of fat. A gain of 85 grams per week, or 12 grams per day, or more than four kilograms per year.

Well, and of course, do not forget about non-fat products for losing weight, specially developed at the Research Institute of Dietetics and Diet Therapy, which, despite their low calorie content, have a high satiating ability. Today these are cocktails, cereals and soups. All these instant products are enough to have a kettle with hot water on hand. Maximum pleasure for every calorie consumed!

Results

The diet should contain foods containing fats. It is recommended to keep the grocery list with you and plan your daily menu based on it. It is important not to abuse such food, to give the body only the necessary 100 grams of fat. At the same time, it is better that they belong to the category of unsaturated (beneficial for the body).

As for the trans fats mentioned in the article, it is recommended to avoid their consumption altogether. At first glance this is difficult. In fact, it is enough to give up junk food that is full of them and eat vegetables, fruits, nuts, meats and seafood.

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

We reduce the fat content of the dish during its preparation.

How to lose weight by cooking foods? For example, when cutting meat, you can partially remove visible fat; the fat content of poultry meat is reduced by 2.5-3 times if you simply remove the skin.

A very well-known technique is to place the meat broth in the refrigerator overnight, and in the morning remove the fat that has risen to the top. 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 in order to successfully lose weight, you should never 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, home-fried potatoes contain about 15% fat, but there is practically no fat in the potato itself. All the fat gets there from the frying pan. But everything changes miraculously if you use non-stick cookware. Then, to prepare 3-4 servings of 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 spoon 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, using only 5 g of vegetable oil for the whole thing. And the pancakes turned out very good. I took a non-stick frying pan, heated it, and instead of pouring oil, I greased it with it, using half a raw potato as a brush. As a result, from a glass of flour, a glass of milk with 1.5% fat, one egg and 5 g of vegetable oil, I got 7 pancakes weighing 50 g each. The energy value of one pancake is 95 kcal, fat content is 2 g. By the way, the calorie content of a pear or a standard slice of bread is approximately the same. A glass of ryazhenka with 4% fat content has a calorie content of 140 kcal.

Another interesting technique for losing weight without compromising the quality of your diet. Quite a lot of fat is absorbed when frying zucchini and eggplant slices. Their fat content can be reduced by drying the pieces with napkins. The “gain” from one serving can reach 15 grams of fat.

There are frying 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, barbecuing, grilling and other forms of so-called infrared cooking. So, when roasting on a skewer, the fat content of a standard portion of kebab is reduced by 8-10 grams. A similar result will be obtained if the meat is baked in foil.

How to lose weight: 5. Hedonic approach

Perhaps the most important one.

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 and pleasure.

Gorging yourself on treats is like pouring French perfume into your car's gas tank. The car may run, but at what cost!? And it’s unlikely that such fuel will do her any 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 quantity.

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 fermented milk products in the diet. But a glass of 4% fat fermented baked milk contains about 10 g of fat. The same as a quarter of a regular chocolate bar. And the fat is the same here and there, milk...

Well, a very simple wish for those who want to lose weight. The slower you eat the delicacy, the better you catch all the subtle nuances of taste.

The following table will help you navigate the fat content of your usual foods. Agree, it is much easier to use than a multi-page calorie table.

To visualize the benefits of a particular nutritional substitution per standard serving, pay attention to the table below.

How to lose weight: 6. Pre-meal method

Quite often, the so-called pre-meal helps to streamline your diet, slightly reduce your appetite and make you feel full faster.

10-15 minutes before main meals, you can drink a glass of warm water or slightly sweet tea with milk, or a glass of milk in small sips. You can eat a small portion of low-fat cottage cheese or a curd mixture with fermented baked milk and cereals or fruits, or drink a portion of a weight loss cocktail. Typically, the calorie content of such a portion turns out to be two times less than the number of calories by which it is possible to painlessly reduce the main meal. For example, a person typically ate 600 calories worth of food for lunch. Having a 50-calorie snack before a meal (a cocktail), he then eats 400 calories for lunch. And he gorges himself. Winning - 150 calories!

Reducing the sugar content in food is also quite simple. Of course, provided that you do not try to ban them completely. A person very quickly gets used to using less sugar in drinks. More often uses soft drinks with sugar substitutes. As for bread, he often uses rye and bran bread and somewhat less often white bread. For cereals, it would be good to have a little more buckwheat and a little less semolina.

It is advisable, when building your nutrition strategy, to use not just one method of reducing fat content, but several at once, choosing those that best suit the given situation.

We have repeatedly researched what the calorie content of a person’s diet is if he reduces his fat intake to 35-40 g per day and does not abuse sweets. It turned out that in this case the calorie content of his diet does not exceed 2000-2100 kilocalories per day. This completely prevents weight gain even in people who lead a relatively quiet lifestyle and are not engaged in physical labor.

Fruits

Plums

30 calories per plum

The characteristic sweetish taste of plums is a great way to satisfy your sweet tooth without sacrificing your figure. What's more, even dried plums from the supermarket are full of antioxidants.

Advice

Take 4 dried pitted plums, ½ cup port, 1 tablespoon honey, 1 tablespoon balsamic vinegar, 2 teaspoons fresh ginger, 1 teaspoon fresh thyme, 1 teaspoon grated orange zest, 3 whole cloves garlic and ¼ teaspoon salt .

Place all this in a saucepan and cook over low to medium heat, uncovered, stirring occasionally, until the plums are soft. Serve with grilled chicken breasts.

Grapefruit

37 calories in half a grapefruit

If you're looking for a fruit that keeps sugar calories in check, it's time for grapefruit. Like other citrus fruits, grapefruit is high in vitamin C. Consuming grapefruit daily reduces waist circumference, blood pressure and cholesterol levels, making the low-calorie fruit also good for the heart.

Advice

To make a healthy side dish for abs, divide the grapefruit into wedges and place in a bowl, reserving all the juice. Mix with avocado and finely chopped fennel or dill. Pour in the reserved juice, 1 tablespoon of olive oil, and season with a couple of pinches of salt and pepper. Serve the dressing with the salad, garnished with fresh mint.

Strawberry

49 calories per glass

Available in supermarkets year-round, strawberries are not only low in calories and rich in fat-burning fiber, but also high in vitamin C. Scientists believe that high vitamin C intake improves breathing during exercise. This will definitely come in handy for those who suffer from severe shortness of breath during training.

More importantly, a 2014 study in the Journal of Nutritional Biochemistry found that eating plenty of red fruits and the antioxidants they contain kept coronary artery disease at bay by improving cholesterol levels.

Advice

To make the ultra-nutritious Spanish soup known as gazpacho, blend 1/3 cup water, 1 cup strawberries, 3 medium tomatoes, 1 red bell pepper, ½ cucumber, 2 shallots, 1/3 cup fresh mint or basil, in a blender. 2 tablespoons olive oil, 2 tablespoons red wine vinegar, ½ teaspoon salt and ¼ teaspoon black pepper. Refrigerate for 2 hours and then serve.

Cantaloupe

61 calories per cup

The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium. It's great on its own as a snack, but you can also add it to smoothies, yogurt, salsa and salads. If you've never bought a cantaloupe before, choose one that's heavier and has a waxy skin. Avoid melons with soft spots.

The sweet, juicy flesh of cantaloupe is low in calories but high in vitamin C and heart-healthy potassium.

Advice

For a refreshing salad, toss baby spinach with diced cantaloupe, halved cherry tomatoes, cucumber slices, crumbled feta cheese and toasted almonds.

Blueberry

62 calories per glass

Blueberries are low in calories but high in fiber—an impressive 8 grams per cup. This will help you feel full without the risk of overeating.

By slowing down the digestion of food, fiber helps you feel full, which is the main reason why plant fiber is so important in the fight against fat deposits. Another benefit of blueberries is their impressive nutritional resume, including antioxidants and vitamin K.

Advice

Place 2 cups blueberries, a third cup water, 2 tablespoons maple syrup, 1 teaspoon cinnamon and ½ teaspoon almond extract in a medium saucepan. Bring to a boil, turn down the heat and simmer over medium-low heat, stirring occasionally, for 20 minutes.

Dissolve 2 teaspoons cornstarch in 1 tablespoon water, pour into blueberry mixture, and cook for 1 minute. Drizzle the sauce over oatmeal, pancakes, waffles, cottage cheese or yogurt.