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My low fat diet
Doing Low fat diet in America
Ideally eat 3 times I want to eat at least 3 times a day (breakfast, lunch and dinner). Fix 2 meals out of the 3 Fix or pre-determine 2 out of the 3 meals you eat on a given day. I think it's important to have at least one meal that's not too restrictive. Adequate protein and carbohydrate I need to obtain adequate protein (according to my weight) and carbohydrate every day. Savory Breakfast I prefer a salty breakfast as opposed to a sweet one. FAT Minimum Zero fat diet is almost impossible but I don't want to get into one. I don't exactly know how much fat I should be consuming but I am averaging 40g of fat per day. Upper Fat intake Upper limit of fat is 60-70g of fat per day from all foods. As long as I don't get over that limit, it doesn't matter how much fat I consume on any day. Spreading the fat My method is to spread out my fat intake throughout the day. Alternatively I eat a very low fat dinner and breakfast (fat 5-20g) and buy basically whatever I want for lunch. I use the word "basically" because it's very easy to consume too much fat when eating out. I don't want to think too much about what I'm eating for lunch but I don't want to eat whatever I want because it's possible to consume too much fat. CARBOHYDRATE Starches Eat starches liberally since there's no need to restrict carbohydrate consumption. I want to make my diet based on starches. Bread Remember that many types of bread contain 1g of fat per serving. If I eat a lot of bread I will end up obtaining 20g of fat from bread. This is OK but I need to bear that in mind when calculating my total fat intake. Rice Plain boiled rice is relatively safe as it contains little amount of fat. This is my preferred starch at this moment. I take white instant rice and mix that with some weight watchers or any other small frozen dishes. Pasta Plain pasta (without any egg, tomato vegetable) whole wheat or white is OK as well. Sugar At this moment, I don't know if consuming lots of sugar is a good/ok/or bad thing. I haven't totally eliminated it but I have given free rains to sugar intake. Beans I try and eat this every night for dinner time. Any type of beans is good but am partial to chickpeas since it is palatable cold as well as hot. Vitamin/Mineral pills I take all purpose vitamin/mineral pills daily. Exercise I take daily exercise for around 30 minutes a day. I run/jog/walk with a soccer ball. Fluid I drink a lot of water throughout the day. I avoid consuming excessive amount of liquid when I'm eating. No Sugar drinks at the moment unless its sugar free. Drink tea but without sugar/honey or fat. Meat I like eating meat but most meat has a good amount of fat. Purchase lean pieces of meat, low in fat and small in portion size. It might be difficult to eat a big portion of meat due to its high fat content. Adjusting to this diet: 4 weeks I need at least 4 weeks to adapt to this diet. I may feel "****" until then but you really need to be patient. Junk food Portion control must be used to eat junk food. I can't afford to eat a whole pizza pie because I will easily go over my daily fat intake. I can afford to eat as much pizza as I want for the first meal of the day, provided I don't over my fat intake. However, this will mean eating very, very low fat food (boiled rice, vegetables, fruit etc) for the rest of the day. Alcohol Not for me at this time. Sample diet Breakfast Eat rice with weight watchers meal mixed together. I don't eat everything but have some leftover for dinner Lunch Burger and fries with water. No dessert. Dinner Leftover from breakfast mixed with can of beans. Dunk another frozen meal (fat content low due to lunch). Dessert craving I had dessert craving in the beginning but its dimished now (still there sometimes). It is however good to eat something sweet every now and then. Whether it be a candy/chocolate/fruit/cake/ice cream/etc. |
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