A fat-free diet is based on the reduction or exclusion of the amount of fat from the daily menu, so serious diseases of the liver, heart, pancreas can be avoided. It is an effective method in the prevention of atherosclerosis.
What is a fat-free diet
This food system is especially suitable for people over 55 years old. During such a diet, animal fats will have to be excluded. Vegetable, in turn, is not prohibited, but only in limited quantities. The priority will be protein foods, all kinds of vegetables, fruits.
However, some experts recommend completely removing fats from the diet, while others are limited to more accurate figures (5-12 percent). But what can lead to the complete exclusion of the necessary elements involved in many construction functions? Most likely, to disastrous results. Fats are a source of Omega-3 and Omega-6. They are also integral components of metabolism, and some vitamins cannot be absorbed in the body without them. In addition, the preparation of a diet without fats is difficult to imagine, since they, even in tiny amounts, are present in most foods.
Principles
For the duration of such a diet you will have to forget about meat that contains a large amount of fat (pork, lamb, wild animals). You should also not eat offal animals and birds, as these foods contain high amounts of cholesterol. All sausages, lard should also leave the diet of a person who is going to adhere to a low-fat diet. There are many more such principles.
Sea fish, in which there are many useful substances, cannot be used in this food system, since fats harmful to the figure were found in it.
Dairy products containing a large proportion of fat content, vegetable oils, seeds and nuts should be excluded from the diet.
The forbidden elements of the diet include flour and sweet delicacies, all fried dishes, various sauces.
But already foods with a high protein content should prevail in a lean diet for weight loss. Complex carbohydrates are included in the menu to maintain the body's energy.
Fiber is the main delicacy of this nutrition system, both soluble and not:
- bran;
- fruits and berries (however, not bananas or grapes);
- vegetables (broccoli, cabbage, cucumbers, spinach and many others);
- all the greens.
All kinds of jams and preserves will be desserts, but it is better to drink green tea from drinks and very rarely black without sugar and milk.
It is advisable to eat 5 times a day. Products must be steamed or blanched. It is necessary to eat no more than 500 grams at a time.
Menu options
Here is a menu with a lean diet for a week is possible with this power system:
Monday.
Breakfast:
- barley porridge;
- chicken eggs;
- freshly squeezed orange juice.
Dinner:
- buckwheat;
- boiled chicken;
- vegetable salad of tomatoes and cucumbers;
- green tea without sugar.
Dinner:
- kefir;
- cottage cheese;
- tea.
Tuesday.
Breakfast:
- omelette;
- whole wheat bread;
- tomato juice.
Dinner:
- vegetable soup without meat and potatoes;
- boiled breast;
- buckwheat;
- a slice of bread with bran.
Dinner:
- cottage cheese casserole;
- green tea.
Wednesday.
Breakfast:
- yogurt;
- an Apple;
- chicory drink.
Dinner:
- steamed turkey fillet;
- steamed vegetables;
- rosehip broth.
Dinner:
- baked broccoli with cheese;
- egg;
- tea with mint.
Thursday.
Breakfast:
- oatmeal with apple and cinnamon;
- fresh juice.
Dinner:
- pumpkin soup with sesame seeds;
- boiled chicken breast;
- green tea.
Dinner:
- steamed turkey;
- stewed carrots;
- fruit drink.
Friday.
Breakfast:
- toast with cheese, egg and tomato;
- Orange juice.
Dinner:
- baked river fish;
- boiled rice;
- compote without sugar.
Dinner:
- low fat cottage cheese with unsweetened fruits;
- green tea.
Saturday.
Breakfast:
- baked potato stuffed with cottage cheese;
- fruit drink.
Dinner:
- steamed veal;
- vegetable salad;
- green tea.
Dinner:
- fish cakes;
- steamed broccoli;
- compote without sugar.
Sunday.
Breakfast:
- muesli seasoned with low fat yogurt;
- pear;
- tea.
Dinner:
- boiled chicken breast;
- buckwheat;
- fresh vegetables;
- fruit drink.
Dinner:
- omelette;
- vegetable salad;
- green tea.
Indications for a low fat diet
With an increased content of harmful cholesterol in the body, malfunctions in the cardiovascular system are observed. Hypertension, the possible development of a heart attack, the detection of atherosclerotic plaques and many more diseases are indications for the use of such a technique as a fat-free diet. Being overweight is also a prerequisite for this food system.
Contraindications
In addition to the positive results with this food system, you can also harm the body. Fats are one of the important components of our diet. They are not only the subcutaneous layer, but also a component of the strength of cell membranes, and they are also part of the brain. Fat deficiency can negatively affect mental performance.
They play an important role in the metabolism of the human body. Well-known cholesterol helps in the formation of bile acids and hormones. In women, a lack of it can lead to infertility, omission of internal organs.
It turns out that long-term nutrition with a low fat content or its exclusion is not recommended at all.
Diet purpose
The main thing that is supposed to be achieved by reducing fat is weight loss. But along with it is the prevention of the development of a disease such as atherosclerosis.
Low Fat Challenges
This diet is aimed either at solving health problems, as mentioned above, or at putting the figure in order.
And the main task of a fat-free diet is not to harm the body. It can affect a decrease in immunity, a decrease in metabolism and cause other troubles. You need competent compilation with a low-fat diet for weight loss menus for a week. Compliance with the ratio of beneficial elements in the diet is very important for health.
Diet results
The effectiveness of a diet low in fat will be complete only with physical activity, unless, of course, the goal is to lose weight, and not eliminate the ailments of the body.
Bad consequences can overtake only if fats have been completely excluded from the diet.
It is worth sticking to this nutrition system for a short time, in the region of three weeks, otherwise health problems can not be avoided.
Recommendations
In the modern world there are a large number of diets with their own principles and fundamentals. Some recommendations can be analyzed using one of them as an example.
The founder of one of these diets is Dr. Dean Ornish. He offers an almost complete rejection of the presence of fat in the diet. Ornish divides food into subtypes:
- those that can be consumed without any restrictions;
- which should be present in the diet in small quantities;
- strictly forbidden.
The first group includes all legumes, grains, vegetables and fruits. He considers the dairy products, which were low-fat, corn flakes, egg whites and crackers, to be consumed in limited quantities. The forbidden include meat, butter, mayonnaise and all kinds of sauces, cheeses, egg yolks, avocados, olives and olives. It is also strictly unacceptable to use pure sugar and food that contains it in very large quantities. This also includes alcohol and spicy seasonings.
That is, we can conclude that in his nutrition system, the basis is vegetarian products, but the rare use of egg whites and low-fat dairy products is permissible.
The ease of the diet is determined by an unlimited number of meals, as well as its volume, but you need to be careful and do not forget about the balance of what the body takes: proteins, iron and vitamins should be normal, a deficit of such components cannot be allowed.
Protein in such a diet is replaced by legumes, and there is a sufficient amount of carbohydrates, and it is precisely those that are useful.
Dean Ornish, in his recommendations, points out that, of course, adhering to such a nutrition system to constantly maintain shape is necessary for life. The result of such a diet can not be achieved quickly, but it is stable. At first, there will be a slight decrease in weight, but soon everything will return to normal.
This nutrition system will benefit people with coronary heart disease and will be curative. According to Dr. Ornish, the content of cholesterol and fat in food with such health problems should be reduced immediately. And there will be two treatment methods: strict and a little loyal, the second will relate more to prevention.
The Ornish diet is also a prevention of diseases such as:
- atherosclerosis;
- hypertension;
- diabetes and gallstone disease;
- breast and prostate cancer.
So, eating according to this system, you can not limit yourself to the amount of food taken, since still the body receives the bulk of the calories from the consumed fats, and when they are eliminated or reduced, they are replaced by proteins and carbohydrates.
The medical nutrition system of Dr. Ornish looks like this:
- The consumption of foods with a minimum fat content, in which there should be a complete absence of cholesterol.
- The calorie content is not more than 10 percent.
- Oils and food of animal origin are strictly prohibited, except for nonfat dairy products, as well as egg whites.
- The predominance of dietary fiber in food.
- Avoiding drinking alcohol and coffee.
A preventive diet looks about the same, only with a more sparing diet, where fat is allowed.
Reviews
Everything is individual, and the same applies to the human body. Has a low fat diet reviews both positive and negative.
Some people say that they were saved from excess weight only by this method of losing weight.
In turn, there are those who are not enthusiastic about the low-fat diet for weight loss. For them, it was not easy and did not bring much result.
In short, reviews of a lean diet contradict each other.
Conclusion
Summing up whether the low-calorie diet system is so useful or if the fat-free diet is not so good, we need to pay attention again to the fact that our body cannot, while losing significant elements for building, processing and other functions, maintain the ability to recover . Unless such a measure is temporary.
A categorical exclusion of fats from the diet still has a considerable number of minuses. However, being overweight has always been a significant problem. And both from the aesthetic side and for health. The development of many diseases is significantly affected by the appearance of extra pounds.
Studies show that a large amount of fats from food is deposited primarily on the stomach. This not only causes inconvenience in terms of appearance, but also suffers from health, especially the cardiovascular system.
In any case, the body must have an order of receipt of all the elements necessary for its full work. And it is also necessary to look at the state of one’s appearance and forms, otherwise, as mentioned above, not only the figure will suffer, but also health.