Low -fat diet: description, rules, menu for a week. Products that are prohibited and recommended: List

If you have liver diseases, pancreatitis or you want to lose weight, then a low -fat diet is shown to you. Read more about her rules in the article.

Content

Fat is the main component of the body. They create cell membranes, are reserve material, determine maintaining constant body temperature and the production of hormones - these are only some of their properties.

Read on our website article on the useful Express Deta of Kovalkov. With its help, you can lose weight and bring your body into a form without stress for the body.

Diet can be either healthy or effective for weight loss. When a diet can be called low -fat, what it is about, what products should be excluded from it and what is recommended to eat in it? And most importantly - for whom and who is not recommended this type of nutrition? Look for answers to these and other questions in this article.

What is a low fat diet: Description

In a standard, healthy and well -balanced diet corresponding to the main recommendations Pyramids of a healthy diet, macro elements should include the next part of the menu:

Carbohydrates - 55%
Squirrels about 15%
Fat - 30%

The low-fat diet consists in changing this proportion in the direction of reducing the flow of fats and increasing the amount of carbohydrates. The protein in both types of nutrition remains the same. It is also worth knowing:

The transformation of fats into carbohydrates reduces the calorie content of the diet, since 1 gram of fat Provides 9 kcal, a 1 gram of carbohydrates equal 4 kcal.
This is a useful type of nutrition, because the basis of the diet for weight loss is simply a deficiency of energy, that is, the consumption of a smaller number of calories than our body needs.
Then he will be forced to take energy stored in the form of adipose tissue, and as a result, we will lose weight.

As already mentioned, the basis of a low-fat diet is a decrease in the amount of fat in your diet. But why strive for?

This is a very individual question, for example, men can afford lower fat consumption than women who observe this type of nutrition.
Adults can eat less than this macro element than teenagers.
However, the generally accepted limit, above which it is not recommended to reduce the consumption of fats is 20% from the daily norm.

Below even more useful information. Read further.

Non -fat diet: The importance of fats in the body

As you can see, a low -fat diet does not completely exclude or sharply reduces the consumption of this macro element. Fat is important in a diet, and its use in smaller quantities can lead to serious health consequences, which we will talk about a little later. Let's first consider the properties of fats in the body, it is worth listing the most important of them:

The correct functioning of the cells and, as the construction blocks of the cell membrane, protect the cells from harmful factors.
Necessary for the assimilation of fat -soluble vitamins: A, D, E, K.
They are a tank of energy for humans.
Protect internal organs from mechanical damage.
Determine the correct transmission of information between neurons (nerve cells).
Take part in the synthesis of hormones (mainly sexual).
Add a feeling of satiety after eating and affect the corresponding level of hormones responsible for the feeling of hunger and appetite.

These are only some of the most important factors in the work of fats in the body. But the purpose of the exchange of this information is to make you understand that a diet without this macroelent can be dangerous. Because too small a amount of fat can threaten health, namely, they will appear:

Problems with the functioning of the circulatory system
Violation of the synthesis of hormones, and therefore problems with fertility and menstruation
Deterioration in the skin of the skin, weakening of its resistance to all external factors
Weakening of immunity
Constant feeling of exhaustion, hunger and lack of vitality
Problems with concentration, training, daily activities

Also, a decrease in fats in the body to a critical level increases the risk of developing neurodegenerative diseases, as well as anxiety and depression.

Products that are prohibited for use with a non -fat diet: List

If we are already reducing fats, we must know what types of these trace elements should be reduced in our menu. The fact is that all fats are different. There are unsaturated and saturated fats and trans fats. The last two types of fatty acids are those that should be minimized in this diet, because their consumption contributes to the development of cardiovascular diseases, and trans fats can even lead to the development of cancer.

Therefore, first of all, foods containing saturated and trans -fat acids should be excluded from the diet. Here is a list of products that are prohibited for use with a low -fat diet:

Fatty meat and meat products - salami, Zelts, bacon, pork neck, pastes, sausages, lard
Highly processing products - chips, chocolate bars, other confectionery, etc.
Ready -made dishes, semi -finished products and fast food
Ready pastries, for example, donuts, cookies, croissants
Hard margarines in packs
Fat dairy products, such as cream, oil (allowed in limited quantities due to the addition of vitamins and mild digestibility), ice cream.

In small quantities, cheese is allowed - an excellent concentrated source of easily digestible calcium.

Products recommended for low -fat diet: a list of low -fat sea and river fish, cheeses, meat

So, what sources of fat should be included in a healthy diet with low fat content? Here it is worth stopping on the overgrown fatty acids mentioned above. These include mono- and polyunsaturated fatty acids. They have a beneficial effect on the body, as they have anti -inflammatory, antioxidant and anti -atherosclerotic properties. These substances also play a building role, for example, in the nervous system.

They are mainly contained in plant products, which are recommended for a non -fat diet:

Avocado
Vegetable oils
Nuts
Seeds

A great source of polyunsaturated fatty acids is sea fish. Here's a list:

Salmon
Herring
Acne
Mackerel
Sprat
Anchovies

To get the minimum amount of polyunsaturated fatty acids (also known as omega -3 fatty acids), eat two portions of fish per week, about 100 grams Each.

It is worth noting: This type of fatty acids, unfortunately, is very sensitive to oxidation and, therefore, to high temperatures. The best solution is to use them raw. For example, as a gas station, sprinkle a dish or (as in the case of avocados) as an additive to sandwiches, salads and a second dish (fish).

Many people cannot eat fatty fish, as they begin digestive problems. In this case, do not refuse to use this product at all. To know which fish is oily and which is not, here is a list in a fish map:

Here is a list of low -fat cheese:

Low -fat meat varieties:

Beef
Indian fillet
Chicken fillet
Beef liver
Rabbit meat

But not all parts of the carcass of even dietary type of meat will be low -fat. Which ones can you eat during a diet? Read further.

What is the most non -fat part of beef, pork for diet: photo

Above the photo shows all parts of the beef meat. Low -fat parts suitable for the diet are considered:

The spinal part/thin edge/thick edge/anthrakot (1, 2 varieties) - This is a delicate delicious meat, which, as a rule, is served to the table with bones.
Fat Files/Okovalok (first variety) - Very soft meat with thin layers of fat. Frying and extinguishing are suitable for him. It turns out the perfect steak from it.
Cutting, fillet (first variety) - The valuable part of the carcass, soft, low -fat, without veins. Suitable for baking with a whole piece or grill. Prepare Rostbif, Bifstex and barbecue.

Pork, as a rule, is considered fatty meat, since pigs even have fatty layers. Therefore, it is better to refuse such meat. But, if you still sometimes want to cook a piece of pork for a couple, then give preference to the sorceress or clipping. You can buy a clipping on the edge and cook directly with the bone.

It is worth noting that such a fat -free type of nutrition is not suitable for everyone. Read further.

To whom the low -fat diet is suitable: readings and contraindications

Low fat nutrition is recommended not to everyone. Who is a low -fat diet forces? It is shown to such people:

If there is obesity or serious overweight.
Suffering from digestive diseases, including bile stones, pancreatitis.
After surgery to remove the gallbladder.
In the presence of abnormal results of lipidograms, that is, blood tests showing a high value exceeding the norms - cholesterol and its various fractions (i.e. LDL cholesterol, HDL, LOPP cholesterol and triglycerides).

In turn, contraindications to the use of a low -fat diet are:

Children and adolescence.
Deficiency in the nutrition of fat -soluble vitamins.
Specific hormonal problems and related violations - amenorrhea, violations of fertility, deficiency of sex hormones.
Intolerance to a large amount of carbohydrates or fiber.

So, you have no contraindications for such a diet. Now you can start cooking food. Making a menu for a non -fat diet is simple. Read further.

The menu of a low -fat diet

Below we present an approximate menu of a low -fat diet for 3 days. However, it is worth remembering that in order to obtain an individual diet based on a particular person you like and does not cause any problems, you should contact a specialist, a nutritionist.

1 DAY:

Breakfast: porridge with banana and walnuts
Second breakfast: sandwiches with low -fat cottage cheese and garlic
Lunch: fried breast of turkey with potatoes and cabbage salad
Afternoon snack: cups from pineapple and apple with chia seeds
Dinner: pasta, salad with cherry tomatoes and olives

2 day:

Breakfast: yogurt cocktail with orange and almond
Second breakfast: rice cakes with avocados and tomatoes
Lunch: cucumber soup with whole -grain noodles
Afternoon snack: pudding with homemade jam
Dinner: rice salad with smoked salmon

3 day:

Breakfast: whole -grain bread sandwiches with bean paste
Second breakfast: fruit salad with banana and kiwi
Lunch: potato casserole with broccoli and cheese
Afternoon snack: sandwiches with cottage cheese and jam
Dinner: Cream-Sup of white vegetables

4 day:

Breakfast: oatmeal on water, seasonal berries or dried fruits, linden tea
Second breakfast: a sandwich sandwich and zucchini caviar
Lunch: vegetable soup with a piece of low -fat beef, tea
Afternoon snack: fruit salad
Dinner: pumpkin baked with vegetables, coffee

5 day:

Breakfast: buckwheat porridge, low -fat cottage cheese (100 g)
Second breakfast: fruit dessert, tea
Lunch: cucumber soup with whole -grain noodles
Afternoon snack: pudding with homemade jam
Dinner: vegetable salad, a piece of low -fat fish, tea

6 day:

Breakfast: porridge with banana and walnuts
Second breakfast: an eggplant sandwich
Lunch: pasta under tomato sauce, a piece of chicken fillet, pumpkin juice
Afternoon snack: fruit smoothie
Dinner: pasta, salad with cherry tomatoes and olives

7 day:

Breakfast: pancakes in lean oil, mint tea
Second breakfast: nuts, 1 apple
Lunch: stewed beans, a piece of chicken fillet, tomato juice
Afternoon snack: fruit dessert, tea
Dinner: baked potatoes, raspberry tea

Now you know how to lose weight with a low -fat diet, what meat and fish to buy, what to cook. Maybe you already adhere to this type of nutrition? Share in the comments about your results.