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Low Fat Diet

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Low-fat hi-carb diet

This diet is low in fat AND high in complex carbohydrates.

Why low-fat?

  • Because fat is bad for your heart and other serious diseases, like cancer.
  • Because fat contains more than twice the calories of other foods.
  • Because fat is 7 times more easily converted to body fat than carbohydrates.
  • Because fat helps to destroy our taste for healthy food.

We all need a little fat. But none of us need the amount or the type we commonly eat.

Why high-complex-carbohydrate?

  • Because complex carbohydrates are less fattening, very healthy and much
    less easily converted to body fat.
  • Because they are a great source of energy.
  • Because our brain depends exclusively on them.

Carbohydrates - a brief explanation
There are 3 basic types of carbohydrates

1. Simple Carbohydrates - also called 'sugars'
These are made up of simple molecules that are quickly and easily digested into the bloodstream. The sudden surge of energy they produce can be very upsetting for our system.

These carbohydrates should be eaten only in small quantities.

Foods high in simple carbohydrates
Table-sugar, syrups, preserves, jelly, ordinary sodas/ soft drinks, sweets, candies, cakes.

Food ingredients high in simple carbohydrates
Dextrose, fructose, glucose, lactose, maltose, sucrose, fruit juice concentrate, molasses, glucose syrup, honey.

2. Complex carbohydrates
These are made up of 'complex' molecules, so it takes longer for our body to digest them. Result? We stay full for longer and our system is not upset.

We should eat about 60% of our calories in the form of complex carbohydrates.

Foods high in complex carbohydrates
Wholemeal bread, potatoes, pasta, rice (esp. brown) fruits, vegetables, beans, legumes.

3. Very complex carbohydrates - also known as Fiber
This type of carbohydrate is SO complex that we can't digest it at all!!
Nevertheless, it provides bulk which keeps us feeling full and it has significant health benefits. It helps lower cholesterol, reduces the risk of diabetes and helps combat certain cancers.

We should eat 25-30 grams of fiber per day.

Complex and very complex carbohydrates are ESSENTIAL ingredients in any healthy weight loss diet. That's why low-carbohydrate diets are so UNHEALTHY.

Diet Guidelines

Eat less fat
Switch to low fat options like: fat-free dairy food, low-fat cheese, fat-free dressings. Switch to fish, turkey and chicken from beef and lamb.
Use less fat when cooking and add less fat (mayo, butter) to your plate.

Eat more complex carbohydrates
Like potatoes, wholemeal or wholegrain bread, oats, cereal, rice, pasta.

Eat less sugar and sugary foods
Like table sugar, soft drinks, cookies, candy.
Switch to lower-sugar options, drink water and fruit juices rather than sodas.

Eat more fruit, vegetables and salad
Make these foods a major part of your diet

Eat more fiber
Eat more beans, legumes for extra fiber.

Why this diet is best

It's easy to follow.
It's very filling.
It's very healthy.
It's good for slow, steady weight loss.

The moral?
Junk the fad diets
Junk the high protein or low calorie diets.
Look for a good low-fat diet.


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The material on this site is provided for general educational and general informational purposes only. It is not intended to be, and should not be considered to be, any form of substitute for medical counseling. Always consult your own doctor or health care provider about the suitability of any opinions or recommendations with respect to your own symptoms or medical conditions. If you are currently on a medically prescribed diet or have any specific medical conditions, food allergies or intolerances which require you to be on one, you must consult your doctor before following any advice on this site. If you have any doubts whatsoever, then for the sake of your health please consult your doctor.