What You Should Know
Creating A Low Lipid Plan For Weight Loss is important for lowering cholesterol and decreasing the risk for cardiovascular disease. The amount of fat intake in the diet is associated with cholesterol, which contributes to heart attack and stroke. When thinking of weight loss plans, the consumer should know that fat has about twice as many calories as protein or carbohydrates. Also, many high fat foods do not have the vitamins and minerals that lower fat choices do. When creating a low lipid plan for weight loss, a consumer must also be aware of calorie intake as well as fat intake. Decreasing fat in the diet will not product weight loss results if the calorie intake is the same or increased. A diet plan will include choices for meals, cooking methods, and methods to decrease fat intake.
Creating A Low Lipid Plan For Weight Loss starts with decided how much fat the consumer should intake in a day. The typical calorie intake for an average consumer is 2000 calories per day. Fat should only be 20% to 35% of those calories. This translates to about 44 to 77 grams of fat per day. The nutrition labels on food will give the consumer that information. If the labels states that the food has 20% of the recommended daily value of fat, then that means 20% for the day. Also, consumers should look at the serving sizes on the nutritional labels. For example, if the product serving size is 1 cup which contains the 20% of the recommended daily value of fat, and the consumer eats 2 cups, the consumer has now consumed 40% of the recommended daily value for fat for the day. Consumers should also look at their calorie requirements to see if a decrease is needed to lose weight.
Creating A Low Lipid Plan For Weight Loss requires eating a variety of lower fat foods. A consumer should also eat plenty of unprocessed, whole plant-based foods such as whole grain products, fruits and vegetables, and a moderate amount of lean and low-fat, meat and dairy products to help control the fat, cholesterol and calorie intake. A consumer should decrease saturated fat (animal fat, butter, coconut and palm oils) to less than 10% of total calories per day. For a consumer eating 2000 calories a day, this would be 20 grams of saturated fat or less per day. Choose healthy unsaturated fats in place of saturated fats, including olive oil, canola oil, vegetable oils, nuts, seeds, salmon, and avocado.
- Creating A Low Lipid Plan For Weight Loss will help decrease cardiovascular disease risk.
- Creating A Low Lipid Plan For Weight Loss is inexpensive.
- Creating A Low Lipid Plan For Weight Loss requires vigilant reading of nutritional labels.
- Creating A Low Lipid Plan For Weight Loss requires changing cooking methods.
Creating A Low Lipid Plan For Weight Loss requires reducing the fat intake and calorie intake. Reading nutrition labels will assist the consumer with knowing how much fat and how many calories they are consuming. Consumers should choose lean meats, fish and poultry, limited to 5 to 7 ounces per day. Consumers should also choose low-fat or non-fat versions of dairy products, spreads and salad dressings. In preparing meals, consumers should trim all visible fat from meat and poultry, cook meat on a rack that allows the fat to drain away, and avoid fried foods. Baked, broiled or grilled meats are lowest in fat. Consumers should consult with a physician prior to drastic changes in diet.