How to Reduce Fat in Your Diet

Strategies for Better Health, Weight Loss and Fitness

Apr 13, 2008

There are a number of ways to reduce saturated and trans fats in your diet while still eating most of the foods you enjoy.

Research has shown that the most effective diets for long-term, healthy weight loss and developing a streamlined, muscular body are high in complex carbohydrates and low in saturated and trans fats. The following article describes types of fats and the foods that contain them, as well as providing strategies for reducing consumption of the types of fats that lead to obesity and other health problems.

Monounsaturated and Polyunsaturated Fats

Fats should make up no more than 35% of your daily calories and preferably less (20-35% is the recommended range). Fats consumed should ideally be monounsaturated and polyunsaturated, or “good” fats, which provide numerous health benefits. These fats can be obtained by eating nuts, seeds, avocados, vegetable-based oils (olive, canola, peanut, sunflower, soybean, corn and cottonseed), soybeans, salmon, tuna and mackerel.

Saturated Fats and Dietary Cholesterol

Saturated fats and dietary cholesterol are found in a number of popular foods, generally animal-based products. Aside from increasing the long-term risk for a number of health problems ranging from heart attacks and cancer to obesity and diabetes, saturated fats can sabotage your short-term fitness goals. To lower saturated fat intake, avoid foods such as steak, hamburger, lunch meats, poultry skin and fat, whole milk, egg yolks, cheese and butter.

Trans Fats

Trans fats, found in solid and semisolid margarines and other products where ingredients are “hydrogenated” should be avoided altogether. Many popular processed snacks and spreads contain hydrogenated fats, including some peanut butters. When in doubt, check the label. If you see the word “hydrogenated,” avoid the product.

Decreasing Consumption of Saturated Fats

If you do eat foods with saturated fat, keep it in moderation. Trim the skin from chicken and turkey and the fat from beef. If you eat ground beef, choose extra lean and drain the fat off before consuming it.

Choose low-fat or fat-free dairy products. Avoid cream sauces and fatty desserts. If you love desserts, purchase or learn how to make low-fat, high-fiber treats such as granola bars, oatmeal cookies, fruit crumble or cakes made with whole-wheat flour and unsaturated fats. Substitute vegetable-based oils or Becel for butter in recipes.

Separate eggs and use only the whites whenever possible because all the fat is in the yolk, whereas the white actually contains more protein. Two egg whites can be used in place of every one whole egg when cooking and baking.

Braise or grill foods rather than frying. Because fats add flavor, you may want to make up for lost flavour by adding herbs and spices or marinating in low-fat sauces. If you are frying or sautéing, use olive oil rather than butter.

Use olive-oil-based salad dressings rather than those with cream or cheese. Add sunflower seeds or nuts to salads instead of bacon bits.

For snacks, instead of choosing high-fat junk food such as potato chips, have nuts, peanut butter on whole wheat bread, vegetables, fruits, or chips or cakes made from brown rice or soy.

Many people give up on healthy eating because their food does not taste as good, but those who invest a bit of time to learn about alternative flavoring methods and try new low-fat snacks are rewarded with better-tasting food and healthier bodies.

A Note on Carbohydrates

While complex carbohydrates found in whole wheat bread, brown rice, oatmeal, other whole grains, vegetables and fruits are excellent fuel for exercise, promote fitness and help to sustain long-term weight loss, simple carbohydrates should be kept to a minimum along with saturated fats. Simple carbohydrates, found in white rice and anything containing white flour or sugar (white breads, many desserts and sodas), contribute to weight gain and a variety of health problems.