How to Substitute Fat in Your Everyday Diet.

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How to Substitute Fat in Your Everyday Diet.

By: Gary Matthews

Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have.

Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%.

Other names for fats include ... Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.

Now lets have a look at the different types of fat. There are three types of fat to found in the diet.

Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. . Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided. The following foods contain this type of fat:

  • Meat

  • Dairy

  • Eggs

  • Cakes, biscuits and pastries

Monounsaturated fats - Monounsaturated fats help to decrease the cholesterol and LDL levels in the blood. The following foods contain this type of fat:

  • Olive Oil

  • Canola Oil

  • Peanut Oil

Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.

As pointed out before, consuming fats is the major culprit that leads to fat being on the human body mainly because fats are high in calories. I recommended that people eat less than 20% of total their total calories from fat.

We also know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E.

Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world

So Please ...

Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.

Choose lean meats where possible and trim visible fat and skin before cooking

Select low fat dairy products where possible

Be aware of the hidden fats in processed foods and foods high in salt

Choose liquid fats over solid fats e.g. olive and canola oil over butter

Include amounts of unsaturated or 'good fats' in your diet. Sources include fish, olive and canola oil, nuts and avocado

Also try to include the good omega-3 fats daily - fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.

Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.

Current Food -- Change to


Cheese - High fat types ... Cheddar and other hard cheeses. -- Lower fat varieties e.g. Edam, Cottage, Mozzarella, Ricotta, Gouda.


Chips/French fries -- Thick cut 'wedges' or oven baked chips


Chocolate -- Eat in moderation and buy the best quality. Substitute jelly babies or other sugar treat.


Cream -- Reduced fat cream, use low-fat yoghurt or evaporated skim milk.


Creamed Soups -- Check label for fat, use clear soups.


Croissants, pastries -- Bagels, bread rolls, finger buns.


Custard -- Low fat custard


Doughnuts -- Crumpets, plain scones, raisin loaf.


Ice Cream -- Reduced fat Varieties.


Meat (beef, lamb, pork) -- Lean beef, trim lamb, new pork or other 90%. Fat free cuts/mince.


Muesli Bars -- Check label for fat, buy breakfast bars, Power bars.


Pies -- Reduced fat pies, use filo pastry


Potato Crisps -- Pretzels


Salad dressings - Mayonnaise, French -- Use vinegar or lemon juice


Savoury biscuits -- Wheat crisp bread


Sweet biscuits -- Plain biscuits wheat meal.


TV meals -- Lower fat varieties (check label for fat).

There are many ways to achieving a reduced fat diet. Here are some examples:

Breakfast

  • If you like butter or margarine on toast, only have it on the last slice you eat.

  • If you don't feel like a solid breakfast, have a fruit smoothie.

  • Mix up your own cereal from two or three types and give your creation a name.

Lunch

  • If you eat lunch away from home, plan it the night before. Make sandwiches before you go to bed.

  • Try some thick vegetable soup with a fresh bread roll to dip.

  • Invest in a cool bag to keep your lunch fresh.

Dinner

  • Try oven-baked potato wedges with a salsa topping.

  • Go for fresh pasta with a quick tomato and basil sauce.

  • for dessert, have a piece of fresh fruit with a yoghurt topping.

Before a workout

  • Small glass of fruit juice

  • Banana and Custard

  • Half a slice of toast with jam.

After a workout

  • Fruit/canned fruit

  • Wheat Bites

  • Rice cakes with honey.

At Work

  • On your desk - bottle of water or glass to use at the water dispenser.

  • In your desk - piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit.

  • Bring a few ingredients from home to be combined at work.

  • Keep some cutlery where you work.

On a Plane

  • Order a special meal when you book your ticket. You'll usually get served first.

  • Ask for an extra roll or two.

At the Hotel

  • Take your own favourite cereal and reduced fat milk.

  • Ask that the foods be removed from the snack bar. Eat your own low fat nibbles.

Take-Aways

Burger Bar - Plain grilled burger, skim milk milkshake.

Pizza Parlour - Gourmet pizza with lots of veggies, go easy on the cheese.

Kebab House - A little meat with a lot of salad.

Sandwich Bar - Salad sandwiches/Rolls.

Club - A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.

Indian - Lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese - Lots of boiled rice, chop suey, steamed dishes, plain noodles.

Italian - Tomato-based dishes, plain bread.

Suggestions in General

1. Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating.

2. Pay specific attention to the times when you over eat.

3. Try to avoid severe food restriction (like fasting, low calorie dieting).

4. When measuring your progress, monitor body fat levels, not weight throw the scale out.

5. Aim for slow fat loss (one pound / week)

About The Author

Gary Matthews has been a gym instructor for over twenty years. He has trained people from athletes to bodybuilders. His professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. His duties consisted of training recruits in various disciplines including strength training and conditioning techniques.

This trainer from "down under" believes in using scientific principles for training. Gary says that "as in life, in training: the simplest is always the best." He believes in strength training programs that are short and simple, but with maximum intensity.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks" - easy-to-use and follow techniques that serve as a guide to muscle growth without having to "live in the gym".

Visit Gary's website at http://www.maximumfitness.com/

Comments

DEDEE 02.05.2008. 19:43

How many fat calories does cheese cake have? Im on a diet and so far I lost 15 Ibls and im going for 40. Basically everyday I eat about 90-120 calories from fat everyday and burn about 270-300 calories everyday. Is it ok for me to eat a normal cheese cake during my diet?? (If your wondering my age, its between 13-14).

DEDEE

Admin 02.05.2008. 19:43

You should never deprive yourself entirely or you will fall off the wagon. Cheesecake can have a huge variation in calories. A serving from Cheesecake Factory probably has around 500-900 calories. A small piece of homemade cheesecake probably has less. If you make it at home, you can even control the ingredients and use lower fat cheese and sub out some sugar for a substitute. Whatever you do, don't deprive yourself entirely, and remember sensible portion sizes.

Admin

Jon 06.09.2012. 10:05

Does eating fruits everyday as your primary meal contributes to a good diet? I'm having a tough situation regarding my face fat or chubby cheeks. I have no notion if eating fruits instead of hard meals is a good substitute to deprive my fat in the face.

Jon

Admin 06.09.2012. 10:05

Fruits are more filling than chips or biscuits which make a good snack.

When you have an afternoon snack, if you eat something sugary or fatty, you will find you eat more of it and load calories. If you eat a fruit, you won't need to eat any more.

A well balanced diet with exercise is adequate, you don't need to eat solely fruits, you need carbohydrates from bread and pasta and the other nutrients offered in healthy foods.

Walking round the block in evenings is better than no exercise...

Enjoy and good luck!

Admin

JLSFANNN 07.08.2009. 18:00

How do i lose weight and have a healthy diet? I am a little out of shape and i wanna lose weight and have a healthier diet.But i don't wanna a get muscly. Does anyone know any diet and/or exercise that will help me be healthier?

JLSFANNN

Admin 07.08.2009. 18:00

First off for your diet, come up with a 4 week plan that you can follow.

For example - Week 1&3 Day breakdown - (ignore the times. i am a night person so i sleep in. as long as you eat smaller meals more often the plan times can change as much as you need.) try to eat every 3 hours durning the day. but remember to only have small portions not a huge bowl of popcorn or a huge piece of meat to your self at dinner.

11 am - 30 minute work out
1130 am - Breakfast (egg and toast or fruit and cereal(substitute toast for english muffin))
1 pm - Lunch (Salad, try caesar Greek, google low fat salad dressings for more ideas)
3 pm - Snack (nuts and fruit)
6 pm - Dinner (meat and veggies)
830 pm - Snack (fruit)

Week 2&4 Day breakdown -

11 am - 30 minute workout
1130 - Breakfast (fruitl)
12 30pm - Lunch (sandwich)
3 pm - Snack (rice cakes)
6 pm - Dinner (meat and veggies)
830 pm - Snack (fruit)

You can make small changes to each meal each day by changing the fruit you have for breakfast or what goes in your sandwich. Little things like that keep you interested in the food you are going to be eating.

Also cut juices and sugary drinks from your diet. Drink lots of water. herbal tea is excellent. if you need a sweetener try honey with a splash of milk. Take a water bottle with you everywhere. have one in the car and your bag. you could even take a case to work. anything to encourage you to drink more water. (this is very important in weight loss)

for your exercise plan, you should start off relatively easy. The first week try 20 minutes of cardio, followed by weights (if you have access to them) or sit ups crunches pushups etc.
Even if you are using weights they are not going to build you huge muscles. Stay with lighter weights. they will help to tone your arms and legs.
after one week of 20 minutes each day, you can slowly increase your workout time by 10 minutes. if you don't have time to work out for an hour or more everyday, work out for 30 minutes and maybe take a walk after dinner. Exercising 2 times a day will work just as well as all at once.
you can follow this plan of diet and exersice for as long as you want.

doing this 4 week plan you can loose up to 10 pounds a month. keep in mind though, some weeks your weight loss will be less then the week before.

don't give up!

Another idea is find a weight loss buddy. Daughter/son or spouse. even a friend. there are also sites on the web that can give you people to share your success with. If your losing weight with a partner you are more likely to stick to your plan.

Good Luck ;-)

Admin

Mellissa 11.04.2009. 05:33

How do I get rid of my super fat thighs? I have skinny everything except my thighs (plus little love handles) is there a diet I can us for this (none of that "plenty of excercise and healthy food" crap, doesn't work for me)

Mellissa

Admin 11.04.2009. 05:33

Well you can't really spot train your body, meaning that you cannot tell your body where to lose the fat. You can try running everyday and increase the distance gradually, this would help your legs get cut and get skinnier. You say you don't want a diet but you can try substituting all the junk food with fruits or vegetables and try drinking lots of water instead of pop. Hope this helps :)

Admin

skyskadoodles 26.10.2007. 17:34

What are good, safe diets to try and lose weight with? I've cut out soda all together, i give myself 1 cheat meal a week so I dont end up quitting the diet all together. I eat salads, wheat pasta, the occasional steak, chicken, and I've been counting calories a lot more. What are other things I should try?

skyskadoodles

Admin 26.10.2007. 17:34

Eat several small meals a day and choose healthy snacks. When grocery shopping don't go when you are hungry and don't buy foods that you know are not good for you, if it's not in your house you can't eat it! Avoid fast food, needless to say. Having a cheat day is a good idea, if a person has too ridged of a diet they won't stick to it and what you really want to achieve is a lasting, healthy diet for life. I accidentally learned that by lowering your sodium intake helps with weight loss, nobody needs a lot of salt in their diet and Americans get way too much of that and fat, watch your fat grams and DO NOT exceed 40 grams a day, eat less if at all possible. Drink lots of water, eat fresh fruit and veggies. Rice and beans are a good substitute for meat. Be creative with your meals so you don't get bored with food and lose interest in dieting. Exercise everyday, long walks in the evening after your last meal of the day (should not eat after 7pm) can help work off some calories.

about.com
recipezaar.com
allrecipes.com
webmd.com

Admin

chris0072k 30.06.2006. 00:02

Does anyone have a good diet plan for the gym? I'm starting to go back to the gym and I really want to look after my body. I want to work on building muscle while burning fat. What are the best things to eat?

I've recently come out of a relationship and want to do something to keep my mind occupied.

Thanks!

chris0072k

Admin 30.06.2006. 00:02

The following healthy living recommendations will help you if your trying to lose weight, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and log your physical activities.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid ?High Glycemic Load Carbs? (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is ?Weight Training For Dummies?. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.

A good book to buy that teaches you the cardiovascular training basics is ?Fitness For Dummies?.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues. A good free publication is ?Dietary Guidelines For Americans 2005?. A superb book to read is ?You The Owner?s Manual?. An excellent periodic publication is the ?Nutrition Action Health Letter?.

*6) Make a life long commitment to good health. A great test you can take to measure your biological age is at http://realage.com Look at other areas where you can improve your health. For example, make improvements on the quality of the air you breath. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good air purifier recommendation and if you have other questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Admin

may 30.06.2006. 23:56

how do i get rid of post-pregnancy tummy fats without surgery? i already play badminton at least 2 hours a week and i also watch my diet. i'm satisfied with my body, except for this tummy which does not seem to reduce despite exercise. i have two kids now aged 8 and 5. thanks!

may

Admin 30.06.2006. 23:56

The following healthy living recommendations will help you if you?re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then your consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Avoid ?High Glycemic Load Carbs? (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is ?Weight Training for Dummies?. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.

A good book to buy that teaches you the cardiovascular training basics is ?Fitness for Dummies?.

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is ?Dietary Guidelines for Americans 2005?. A superb book to read is ?You The Owner?s Manual?. An excellent periodic publication is the ?Nutrition Action Health Letter?. A reputable test you can take to measure your biological age is at http://realage.com

Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Admin

Brian 22.03.2011. 04:23

Good diet and exercise for a linemen in football? I want to loose the excess fat I have and get muscle. What machines should I use at the gym and for how long. Which foods should I eat. I need to get ready for football next year.

Brian

Admin 22.03.2011. 04:23

i was in the army corp so could you handle it i will give you a guaranteed routine to make you cry but give you results.

10 cross sit ups, 10 push ups, 10 chin bars, 20 squat thrusts, 15 star jumps, do this 3times daily for 1 week

week 2 double the amount

week 3 triple the amount

week 4 100 sit ups, 40 clap press ups, 40 chin bars, 50 star jumps, 100 suicides, continue this routine and watch your back work

within 3 months you will be like an ox

now substitute elements take L-Carnitine this turns fat into muscle rapidly, 2 raw eggs mixed with milk will give you enough protein per session, take this substance 2 daily, breakfast should be just plain pasta,
Eat plenty of banana's this helps with your metabolism.

Ok you want to aim to be jogging 1.5 miles in 15mins don't sprint take your time otherwise can do bad damage

Ok i hope this helps if need any more tips i can set a proper routine for you to follow, with guidance everyday

Admin

kelly 10.10.2007. 13:08

Any one got any good dieting tips and info? I have put on 2 stone in 2 years due to having children and i cant seem to loose it. My problem with diets is i dont like feeling hungry and it is really hard to resist the food!

kelly

Admin 10.10.2007. 13:08

I don't like feeling hungry also. The thing for me was... after the first week or so, my body really adjusted to eating my meals, and on time. I could tell lunch time was coming because my tummy would growl. Which is a good thing. I always felt full at lunch, before I would get to my fruit, hence the reason I would save it for a snack later. I also went from craving foods that weren't the best for me, to craving things that were good for me.

Hope this helps you, or at least gives you some ideas to try,

Now this may be long, really long...

Remember, to stay focused, and if you are naughty now and then, do not let it get you down... think long term.
Now you'll have good weeks 3,4, maybe 5 lbs. of weightloss,(especially if you have a high fat %) but you will also have weeks of none, or maybe even weight gain. Gain is not bad if your gaining muscle, because in the long run it will pay off.

3500 calories= 1 lb.
Now depending on your height, weight, and level of activity an average person (female)may burn 2200 cal. a day. So to maintain you weight you would eat 2200 cal. So if you are trying to lose weight you need to drop the calories and increase exercise (fat burning exercises... ride a bike or a brisk walk) But it isn't this simple... because muscle is heavier than fat. If you drop your calorie intake too low (under 800) your body thinks it is being starved (which it is) and then your body will want to save the fat (it's layer of protection) and will sacrifice the muscle. Plus it's not like you can get on a treadmill and run a few hours till you've hit 3500 cal. burned and hop off and instantly weigh a pound less. Your body has to process it. Best bet: drop calories to around 1500 eat 3 healthy well balanced meals, don't skip breakfast it is what gets your body started, drink at least 80 oz.of water, have 1 snack... like an apple, and a fat burning exercise (keep in the fat burning zone for at least 45 min) you should see great results fast in the beginning, but then it may slow, which is fine,because you may hit a plateau. Just switch things up a bit in your exercise routine to move out of it. Also yogurt... have a fat free yogurt with breakfast and lunch if you can, studies have shown that yogurt helps get rid of fat, and that 2 yogurts a day more than tripled the fat loss of those who had none, and 1.5 times more fat loss than those who had 1. Lifting weights is great too, it builds more muscle, which in turn burns more fat. Just remember muscle is heavier than fat so as you build it your weight may not go how you thought it would, so keep measurements, because sometimes the weight doesn't change but the inches do.
Eating advice- eat! try not to skip meals, passing on a meal really is not good. Stay away from sugar substitutes, splenda and stevia are fine.
example-

BREAKFAST

1/2 cup cereal(hot or cold) with 1/3 cup skim milk OR 1/2 bagel OR 1/2 english muffin OR slice of toast OR 1 reduced fat waffle w/ 2Tbsp. sugar-free syrup
AND
Fresh fruit- 1/2 grapefruit OR 1 cup melon OR 1 small apple, orange, peach OR 1/2 cup of canned fruit in natural juices OR 1/2 cup fruit juice
AND
1 cup skim or 1%milk OR low-fat yogurt (100 cal. type... yoplait for example)
AND
1 Tsp. reduced fat margarine OR 2 Tsp. low sugar jelly OR 1 Tsp. fat-free cream cheese OR 1 Tsp nondairy creamer (if you like it in your coffee)
AND
water (always) you can have coffee or tea too

Now this may seem like alot of food but it isn't, it's choices you can combine to have something different everyday.
If you chose... lets say... Life cereal with milk, 1/2 cup of OJ (I like Topicana light and healthy), a yogurt, and coffee with creamer... you would have a pretty good breakfast that only has about 325 cal.

Stay away from bacon and sausage for now,fast food and fried foods. I really love bacon, but if you are trying to lose weight, they will not help in any possible way. Once you have it your goal... that's a different story, now and then is fine, because you are then trying to maintain, not lose.

LUNCH

2 slices of diet bread (I love Pepperidge Farm light style) OR 1/2 pita bread
AND
2oz. of skinless chicken OR turkey breast, OR 2oz. shrimp OR tuna (in water) OR 2 oz. fat free cheese OR 1 oz. lean roast beef, ham, OR low fat sandwich meat
AND
1 cup total of salad, veggies,or combo of both
AND
Fresh fruit OR canned (same as what you would have for breakfast, just not the juice option)
AND
1 Tsp. margarine or mayo OR 2 Tsp.peanut butter OR salad dressing (1 Tbs. regular or 2 Tbs. reduced-fat)
AND
1 Tsp.fat-free mayo OR salad dressing OR 1 Tbs. Ketchup OR 1 Tbs. mustard
AND
a drink... water is great, so is tea
So now a lunch might look like this...
a sandwich with, mustard, turkey, lettuce and tomato. Small salad with dressing (Kraft fat-free Caesar Italian), and a small apple. Now this meal may run you around 380-400 cal.
Now if you don't want the bread, just a salad make it a big one... say 3 cups total, but don't forget to add your meat to it.

SNACK
Usually I have my apple from lunch here with some peanut butter (1 Tbsp) or a fat-free yogurt either way 100 cal.

DINNER
1/2 baked potato OR 1/2 cup pasta, rice,corn, peas, or mashed potato OR 1/2 a hot dog or hamburger bun OR slice of bread OR small roll
AND
4 oz. of fish, chicken breast, turkey breast, shrimp, scallops, or crab OR 3 oz. lean beef, pork, veal, lamb, salmon, or leanhamburger patty OR areduced-fat hot dog
AND
pick 2 of these- 1/2 cup cooked asparagus, beans, broccoli, carrots, cauliflower, spinach, summer squash, tomatoe sauce, or zucchini... a salad that totals 1 cup
AND
1 Tbs. fat-free margarine OR 1 Tbs. Salad dressing OR 2 Tbs. reduced fat salad dressing OR 1 Tbs. sour cream OR 1 Tbs. ketchup OR 1 Tbs. taco sauce OR 1/4 cup of salsa.
AND
drink... water... tea
So now this meal may look like this
1/2 cup of wild rice with grilled salmon, steamed asparagus tips, a small salad with dressing... and this would be about 370 cal.

so lets see breakfast 325, lunch 400, snack 100, dinner 370 that totals right about 1200 cal. not too bad

Admin

silverstreak 11.01.2011. 17:14

How to make home made diet bread? The ingredients seem to be the same so what makes diet bread have less calories and how can you make it at home?

silverstreak

Admin 11.01.2011. 17:14

Breads in general, I just substitute using non fat milk instead of whole milk, partially substitute using sweetener instead of sugar, and applesauce as a partial substitute to oil.

I like to use the bread machine to make the dough or the KitchenAid mixer, but it can be done by hand.

Or one that is easy to make is batter bread, it's poured into the pan, no kneading. Can use whole wheat flour and whole grain white flour
http://www.food.com/recipe/white-batter-bread-32369
----
Diet Hunza Bread is healthy, low in calories, nutritious.
http://www.dietbites.com/article1095.html
This recipe is easy, cheap, and fast, though the instructions indicate using a bread machine, you can also mix and manually knead the dough. You can also substitute whole-wheat flour with a mix of different flours if desired. Use ginger, cinnamon, and honey to suit your personal taste preferences. The water needs to reach a temperature of 110 degrees to properly activate the yeast.

2 cups of flour (bread flour works best)
1 cup of whole wheat flour
cup of wheat germ
1 pack of active dry yeast
cup of light brown sugar
1 teaspoon of honey
1 teaspoon of salt
1/4 teaspoon ground ginger
teaspoon of ground cinnamon
2 tablespoons of butter
cup of dried fruits such as dark raisins, golden raisins, apricots, or pineapple
1 cups of warm water

Place ingredients into your bread machine using the dough or manual setting. After the dough reaches the 'first rise' stage, remove and shape into 2 loaves. Place into lightly greased pans and allow the dough to rise until doubled in volume. Bake at 350 degrees for about 40 minutes.
----
Whole Wheat Bread
http://www.eatingwell.com/recipes/everyday_whole_wheat_bread.html
----
Herbed Potato Bread
http://www.eatingwell.com/recipes/herbed_potato_bread.html
----

Admin

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