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Modern ideas about proper nutrition have rehabilitated fats as products that are unhealthy and normalize weight. But it must be clearly understood that dietary recommendations to limit fat intake have a clear basis. First, because fats are the most energy-intensive macronutrient at 9 kcal/g, as opposed to protein and carbohydrates at 4 kcal/g. Therefore, if there is a desire to reduce weight, then ignoring the fat content of foods will not work.
A fat-free diet is a special method of losing weight, which is based on the most low-fat foods. But it should be understood that this diet cannot be followed for a long time, since a lack of fat in the diet can provoke the manifestation of serious diseases. Before you start losing weight, it is important to visit a nutritionist and other doctors, as well as learn to distinguish bad fats from good ones.
How to start the weight loss process
Understanding that you need to start losing weight is one thing, but not everyone knows where exactly to start. The first thing that is recommended to pay attention to is the daily diet and the number of meals, including snacks. First you need to accustom yourself to eat by the hour (five times a day), eliminate all snacks, and reduce the portion. The second step concerns directly a fat-free diet – this is to exclude foods with fats from the diet as much as possible.
Features of a low fat diet
The advantage of this method is the ability to reduce the amount of cholesterol in the blood, improve the general condition of the body and lose extra pounds. This dietary course is one of the few that not only has a positive effect on the figure, but also on the body.
This method has not only advantages, but also disadvantages. One of the main disadvantages is a violation of the functions of the reproductive system, a decrease in libido, if abused, it can provoke the development of infertility. These consequences arise due to the limited consumption of cholesterol, which is directly involved in the synthesis of sex hormones.
This method of losing weight is strictly contraindicated in childhood and adolescence. In any case, before starting to lose weight, you need to consult with doctors (therapist, gynecologist, andrologist, endocrinologist). A fat-free diet belongs to the group of “therapeutic starvation”, and it is recommended to adhere to it under the strict supervision of doctors and nutritionists.
How does the fat-free method of weight loss work?
During the period of reducing the amount of fat intake, the liver ceases to produce large amounts of cholesterol, which is usually deposited on the walls of blood vessels, and in most cases is the cause of atherosclerotic cholesterol plaques on the walls of blood vessels and, as a result, strokes and heart attacks. Studies have shown that if you consume fats in minimal quantities, the body becomes more resistant to cancer. A low-fat diet also has a positive effect on the immune system.
Permitted products
For the period of the diet, it is recommended to include the following foods in the diet:
- coffee (natural) and tea;
- whole grain bread;
- mushrooms in boiled or baked form;
- all varieties of vegetables;
- berries and fruits (excluding bananas and grapes);
- low-fat varieties of fish (cod, pike, trout, flounder, etc.);
- lean meats (beef, horse meat, poultry).
Prohibited products
The following foods must be excluded from the diet:
- fatty varieties of poultry meat (duck, goose);
- fatty meats (pork, lamb, veal);
- high-fat dairy products;
- sugar;
- offal (heart, lungs, liver, kidneys);
- sausage;
- fatty fish (salmon, herring, tuna, carp, etc.).
Diet and sports
A low-fat diet provides a hearty meal, therefore, there are no restrictions regarding physical activity. On the contrary, any kind of physical activity will have a positive effect on the process of losing weight, tighten the skin, and help form a beautiful, slender and embossed body.
Fat Free Diet Menu
It is necessary to enter a fat-free diet gradually, the procedure of therapeutic fasting should be harmless and as comfortable as possible.
Low-fat food means eating permitted foods in boiled, raw or baked form, in no case should you resort to frying foods on vegetable or animal fats.
Before you start losing weight, you need to understand that the menu will be quite monotonous and can quickly get bored, especially since the menu completely lacks salt, sugar and other spices that can only stimulate appetite.
There are a lot of reviews on the forums from athletes who, in this way, lose extra pounds as quickly as possible. But everyone unanimously repeats that the main thing from a diet is to go out correctly and control yourself in order to overcome sharp bouts of hunger.
All fermented milk products included in the diet should be with a minimum percentage of fat content or completely fat-free.
Breakfast: Oven-cooked or steamed omelet (only two whites and one yolk are needed for an omelette), one glass of freshly squeezed tomato juice (canned is not suitable), a slice of whole grain bread, or replace bread with 100 grams of cottage cheese with fruit and yogurt.
Lunch: vegetable soup without potatoes and meat, one hundred and fifty grams of boiled chicken breast or other lean meat, for a side dish you can boil buckwheat without salt in water or prepare a light vegetable salad with a little olive oil, a small slice of rye bread or bread with bran.
Snack: two hundred grams of fermented baked milk or kefir, one fruit (except banana), a piece of fat-free hard cheese.
Dinner: two hundred grams of cottage cheese casserole, you can add fruit to the casserole, or for dinner you can eat one hundred and fifty grams of stewed cod with fresh or stewed vegetables.
An hour before bedtime, it is allowed to drink one glass of one percent kefir.
It is important to maintain a therapeutic dietary diet with a full water balance. During the day, it is important to drink one and a half to two liters of water, herbal decoctions, water with lemon or ginger juice, tea without sugar, non-carbonated mineral water.
Disadvantages of fat-free weight loss
In the first days of dietary nutrition, weight loss will be noted, but after a while, the “stop weight” effect may be observed. Do not despair, this effect occurs for the following reasons.
A well-known myth is that if you exclude a certain type of food from the diet for a long time, the body will immediately begin to use its “reserves”. But our body is quite complex, and it will do everything possible to save the ballast acquired over the years. In the process of losing weight, the body does not receive enough of the necessary substances and automatically goes into saving mode, and usually replenishes the energy deficit by destroying not fat cells, but muscle mass. As a result – the appearance of cellulite, sagging skin, folds, wrinkles, sagging. In order to prevent the occurrence of such a side effect, it is recommended not to go beyond the duration of the diet, as well as load your body with physical exercises: running, swimming, fitness, etc. If it is wrong to lose weight using the fat-free method, there will be a decrease in concentration, drowsiness, lethargy, irritability, the body becomes vulnerable to bacteria.
If you carefully study the pros and cons of a low-fat diet, you can draw a very important conclusion: for the full functioning of the body, it needs both fats, proteins, and carbohydrates. The fat-free method for weight loss can be used as a short-term express weight loss and nothing more. The maximum duration of a low-fat diet is one week. You can try to make a diet for a week on your own, but it is advisable to seek help from a nutritionist or doctor. Keep in mind that there is the most rational recommendation for the optimal ratio of saturated and unsaturated fats in the diet, which should be approximately 1:2 (i.e. ⅓ saturated, and ⅔ mono- and polyunsaturated fats). This ratio in the diet of fats in the global sense provides not only weight loss, but, first of all, is an excellent prevention of cardiovascular diseases. The health benefits come from replacing saturated fats with polyunsaturated or starchy foods. The more saturated fat levels are reduced and the more total serum cholesterol is reduced, the greater the protection against cardiovascular disease. That is why such a diet can be recommended for short-term cardiac patients.
Lose weight properly, and most importantly, without harming your body!