It's true that a diet high in fat can lead to gain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat.
Remember, your body stores extra calories as fat, even if they come from fat-free, -free, and low-fat foods. If you replace high-fat foods with high-calorie foods, like sweets, you’ll likely gain weight rather than lose weight.
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To lose weight, you need to burn more calories than you eat. You can do that by more and by eating less fat and fewer calories.
How Much Fat Should I Eat?
Experts recommend that most adults get 20%-35% of their from fat. That's about 44 to 77 grams of fat a day if you eat 2, 000 calories a day.
Read labels on food packages. labels show the number of grams of fat per serving and calories per serving. Eat a variety of lower-fat foods to get all the you need.
Eat plenty of plant foods (such as whole-grain products, fruits, and vegetables) and a moderate amount of lean and low-fat, animal-based food (meat and dairy products) to help control your fat, , carbs, and calories.
When you're shopping, choose lean meats, fish, and poultry. Limit these to 5-7 ounces per day.
Other good low-fat sources of protein include dried beans and peas, tofu, low-fat yogurt, low-fat or skim milk, low-fat cheese, and tuna packed in water.
Choose foods rich in omega-3 fatty acids such as salmon, , and walnuts for . The American Association recommends eating fatty fish such as salmon twice weekly for the benefits of omega-3 fatty acids.
5 Tips for Low-Fat Cooking
- Trim all visible fat and remove the from poultry.
- Refrigerate soups, gravies, and stews, and remove the hardened fat on top before eating.
- Bake, broil, or grill meats on a rack that allows fat to drip from the meat. Don’t fry foods.
- Sprinkle lemon juice, herbs, and spices on cooked vegetables instead of using cheese, butter, or cream-based sauces.