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How to Reduce Fat Effectively

October 18th, 2007 · 3 Comments

As we are all aware too much fat(especially saturated one) doesn’t do anything good for you. Your body can easily store excess calories from fat as body fat. In addition saturated fats from animal products, such as meats and dairy foods, can clog your arteries and contribute to heart disease.

Although reducing dietary fat is important, eliminating all fat from your diet is not at all healthy. Fat is an essential nutrient that produces energy for daily activities and supplies the body with vitamins A, D and E, which are needed for healthy skin and optimal growth. The body cannot produce fat on its own; it must be provided through dietary intake. For these reasons you should enjoy some fats in your diet, especially monounsaturated fats like olive oil. The key is moderation–not elimination.

Health authorities recommend to consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Chart below can help guide your fat intake. Determine how many calories are in your diet and use the chart to discover how many grams of fat are in 30 percent and 10 percent of your calorie intake. Remember, the recommended percentages refer to your total fat intake over time, not the fat in single foods or meals.

Calories per DayE Total Fat per Day
(grams)
Total Saturated Fat per Day
(grams)
1,200
40 or less
13 or less
1,600
53 or less
18 or less
2,000
67 or less
22 or less
2,200
73 or less
24 or less
2,500
83 or less
27 or less

10 Tips to Reduce Fat
To help cut down on your fat intake, use the following tips when preparing foods:

1. Use evaporated skim milk instead of cream when preparing sauces or desserts.

2. Create your own nonfat salad dressing by mixing balsamic vinegar, mustard and herbs. If you really prefer an oil-based dressing, try using three parts vinegar to one part oil.

3. Drain nonfat yogurt through a sieve or cheesecloth overnight in the refrigerator, and use in recipes that call for cream.

4. Saute foods in chicken broth, vegetable stock, tomato juice or wine instead of frying them in oil or butter.

5. Keep olive oil in a spray bottle to a lightly coat pans.

6. You can make your own taco shells. Hang soft corn tortillas directly over the oven rack (with the sides of the tortilla hanging down) and bake at 400 degrees until they’re crisp. 

7. Whip up your own french fries. Place half-inch-thick potato slices on a nonstick baking pan and coat with a light spray of oil. Sprinkle with paprika or salt, and bake at 350 degrees for 35 to 40 minutes. Turn once during baking. (For a different flavor, try this recipe with sweet potatoes.)

8. To maximize flavor, toast nuts before baking with them. That way, you’ll be able to use less. Or sprinkle nuts on top of a home-baked dessert instead of mixing them into the batter.

9. Substitute six egg whites plus one whole egg for every three eggs in your favorite recipes.

10. Substitute an equal amount of applesauce or any baby-food fruits for up to half of the total oil in your favorite dessert recipes. Strained prunes actually enhance the chocolate flavor in brownies!

Tags: BodyBuilding

3 responses so far ↓

  • 1 clirwewly // Apr 10, 2009 at 3:19 am

    mm. amazing )

  • 2 hypesteft // Apr 16, 2009 at 12:02 pm

    hm.. bookmarked..

  • 3 speeldget // Apr 24, 2009 at 2:51 pm

    hm.. amazing.


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