Knowing the world of light food
The energy reduction is at the expense of carbohydrate may be substituted or decreasing the intake of fat substitutes or using the same.
In the past 20 years in the market for these products has been rising ; Today we can find all kinds of food in supermarkets light bread, cream, milk , soft drinks , biscuits, sugar substitutes , mayonnaise , chocolate , butter , popcorn , yogurt … the list is endless.
However, the question remains. Or not operate light products for weight control?
Why remove fat from our diet?
The most common reason why people follow a low-fat diet is weight control , including the prevention or treatment of diseases such as diabetes , cancer, hypertension , high cholesterol and heart problems. Several studies have shown that a low- fat accompanied an exercise routine and diet low stress levels help prevent or even reverse cardiovascular disease type. Also the fat intake is associated with lower rates of obesity and overweight. For many years it was considered the bad guy the fat ; today claimed its reputation and know that not all fats are bad.
The first advantage of him down the fat is in the prevention and treatment of certain diseases. For those looking to lose weight, the biggest benefit of following a diet of this type is the possibility of saving calories because fat has more than twice the calories per gram (9 kilocalories per gram) than protein and carbohydrates ( 4 kilocalories per gram) . Theoretically it pull down the fat calories in the diet reduced making it easier and effective weight loss. With over 5,000 products labeled light on the market consumers have many options to control the grams of fat in your diet.
Disadvantages of low-fat diet
The main problem with these diets and products is that people believe that if light is healthy. Cookies, ice cream, chocolate and light snacks are not exactly low-calorie foods. The disadvantage of choosing these products is that we consume without remorse and without control portion sizes. It is no coincidence that in the last decade, since we adopted the mindset light, rates of overweight and obesity have increased. Any excess calories in the diet will make us gain weight regardless of whether they come from light products or fatty foods. As demonize fat, we spent eating refined sugars and flours ( low fat ) only to realize that despite all light lunch , we remain overweight.
The best balance, choose the best
30% of the calories in our diet should come from fat, the key is to choose the best and avoid excess that can harm us . A diet high in monounsaturated fats (Omega3 fatty acids ) is associated with a lower risk of cardiovascular disease. A very low -fat (10% or less of our total calories in the diet) diet prevents the body absorb vitamins A, D , E and K , which are fat soluble ( only soluble in fat) and essential for the health of our skin, eyes, teeth, bones and immune system. Those who avoid at all costs the animal fats , deprive the body of minerals such as zinc and the B vitamins Lycopene, phytonutrient that protects against certain types of cancer found in the tomato , you need fat to to be absorbed .
You should avoid
Saturated Fat: Red meat and milk provide these fats. Its high consumption raises levels of bad cholesterol (LDL ) and increases the chances of heart disease . Avoid whole milk or high fat cheeses as well as excessive use of butter, cream and high fat cuts of meat.
Hydrogenated or Trans Fats: You find them in almost all commercial products type muffins, pastries, cookies, milkshakes, margarine, etc. .
Most fast food chains use this type of cooking fat products. Its consumption increases by 53 % the chance of developing cardiovascular disease.
In the U.S. a new law requiring companies to list the ingredients between these fats to prevent the population and prevent their consumption was approved.
Highly processed products light: Be careful when choosing as some light products labeled as containing the same number of calories than the original version. A light food should not misunderstand as free or free ; consumption should not be unlimited because excess calories in your diet will result in additional kilos around your waist despite the light from your diet .
Light?? Do not confuse
With so many products on the market is difficult to choose the best. Learning to read labels will help you know what you’re buying because not all products will offer the same light.
If you say:
It means that calories, fat, cholesterol, sodium and sugar are very low so it did not pose any health risk.
It means that the product contains less than 40 calories per serving and fat content, cholesterol, sodium and sugar is low.
Means it contains 25 % less calories, fat, cholesterol, sodium and sugar than the original version of the same product.
It means that the product contains 33 % fewer calories than the original or 50 % less fat. With the same features the words “low fat” or “fat free ” appears .
Those who truly are worth:
Cream: The light version of sour cream contains 38 % fewer calories than the original product.
Yogurt: Buyer drinking yoghurt light will be saving 45% on calories.
Milk: The light version has 30 % fewer calories than whole milk .
Garnishes: The light has 80 % fewer calories than the original product.
Mayonnaise: The difference in energy content is 60% .
Those not so much:
Butter: There is virtually no difference between a few chips and original light .
Popcorn: If you prefer the light just be consuming 10% fewer calories per serving.
Cookies: The calorie difference is not significant and in some cases the light version , less fat , contains more sugar than the original.
Margarine: Buy one or another version is the same, there is almost no difference and the type of Tran’s fat it contains is very harmful to health.