The best way not to have to worry about burning fat, is without a doubt not to introduce it. Therefore, a low-fat diet is the only solution that will give us results.
This, although it seems easy, is quite difficult to achieve since in today’s society and with the life and diet that we lead, fat is always camouflaged and we will end up taking too much.
Although we must also say in favor of fat that is vital for the proper functioning of certain metabolic processes (transport of enzymes, hormones and vitamins, formation of biological membranes, etc.) but only fats from healthy sources.
How much fat should we take in the diet
Although the body needs fatty acids and even cholesterol, it is also true that the majority of the population maintains excessive levels of fatty acids and LDL-cholesterol.
The first thing we must take into account is the ideal percentage of fat that we can ingest through diet.
For healthy adults who exercise frequently, the figure should be kept between 20 and 30% of the total caloric intake. If we want to lose weight, this value can be reduced but it should never be less than 10%.
Keep in mind that 1 gram of fat provides 9 calories, compared to the 4 calories provided by proteins and carbohydrates, therefore, a little fat will be enough to reach this percentage.
Steps to create a low-fat diet
1) Restrict fried foods. Healthy foods such as chicken, potatoes, fish, etc., when made in oils, increase the fat intake, especially those breaded that absorb the oil. It is better to cook them on the grill or steamed.
2) Pay attention to the sauces with which we accompany the food, most are usually made from oils, creams and / or egg yolks.
3) Beware of “hidden sugar.” Many beverages and foods often have large amounts of sugar added; carbonated soft drinks, coffee and tea, jams and preserves, cereals, etc.
4) Do not eat the last meal of the day with foods with a high glycemic index. These raise blood glucose quickly, which is not used since we will be in a state of rest during sleep, and consequently it will be deposited fat. Avoid the abuse of pasta and rice, and of course, avoid buns, sweets, desserts, etc.
5) Try to consume unsaturated fats called “heart healthy”, which are those that have a positive effect on arteriosclerosis.
These are found in fish; rich in Omega-3 fatty acids, olive and soybean oils; with oleic, linoleic and linolenic fatty acids.
On the contrary, we will avoid saturated fats found in the fat of land animals, coconut and palm oils (widely used in the production of industrial pastries) and the fat of whole milk and its derivatives (cheeses, butter, cream) .
6) Introduce foods rich in fiber: cereals and vegetables, in addition to promoting intestinal transit, you will get a feeling of satiety and limit the absorption of fats.
7) Moderate carbohydrates and increase protein
8) In today’s diet we tend to consume an excess of carbohydrates and we have deficits in protein intake.
Carbohydrate intake should decrease throughout the day, while protein should increase, breakfast will be rich in carbohydrates and dinner will be rich in protein.
9) The carbohydrates must be mostly so-called complexes; rice, pasta, tubers, cereals, legumes, etc. Do not limit their intake excessively, they constitute the main fuel of the organism and also lipolysis cannot be carried out without the presence of carbohydrates; “Fats burn in the fire of carbohydrates.”
10) If, of course, we want our body to use reserve fat, it will be necessary to lower the amount of carbohydrates provided in the diet.
11) On the other hand, proteins give more work to the body when it comes to metabolizing them, it uses more energy than with other nutrients. Which does not mean that hyperprotein diets are entirely healthy since they can cause kidney overload.
