Low Fat Low Cholesterol Diet Plan
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Low Fat Low Cholesterol Diet Plan
People who have high cholesterol levels are likely to update their diets as an inclusion to their weight loss programs. Most of the time fat is considered as the only culprit; however, you should realize that not all fats are bad for your health since good fats are sources of good cholesterol. Having a low fat low cholesterol diet plan can help you overcome your cholesterol level problems as well as help you lose weight.
In order to have a low fat low cholesterol diet plan, you need to set a goal of eating the right foods both at home and outside the home. Some folks forget that they are on a diet plan and simply eat whatever they want when they're out.
* Here are some basic tips if you are thinking of a low fat low cholesterol diet plan:
*** At home:
- When eating at home, your daily fat intake should be less than 30% of your total calorie intake. For instance, if you have a 2,000 calorie diet per day, 600 calories should be from fat. Your fat intake should be less than 66.6 grams per day.
- You should include 6 to 11 servings of whole grains in your daily diet and these could be in the form of wheat pasta and breads, brown rice or oatmeal.
- 2 servings of dairy products daily should be considered. If you don't like the sound of it because of the fat, try fat-free yogurt, low-fat cheese or skim milk.
- 2 to 4 servings of fruit should be included in your low fat low cholesterol diet plan. You need them for their nutrients and fiber. A serving of fruit could be a small banana, pear or apple, or it could be a quarter cup of dried fruit.
- 3 to 5 servings of veggies each day should also top your plan's list. 1 serving of veggies may be a cup of raw or ˝ cup of cooked.
- Include 2 to 3 servings of lean protein per day and it could come from 3 ounces of turkey, low-fat beef, fish, or one egg, or 1 ounce of low-fat cheese per serving.
*** When dining out:
- You can have a salad with low fat dressing. You can have this ala carte or via salad bar if you want it more personalized.
- Heart-healthy foods with such labels may contain the nutrients that you need in your low fat low calorie diet plan.
- Order baked, broiled, roasted or steamed entrees in order to minimize on fat.
* Take note of the following:
- There should only be 10% of saturated fat in your total calorie intake. This fat can come from egg yolks, cheese and butter, and others.
- Concentrate more on taking monounsaturated fats which lower bad cholesterol. This type of fat should be less than 15% of your total calorie intake.
- 10% of your total calorie intake should come from polyunsaturated fats which come from vegetable sources such as olive oil. This type of fat lowers both good and bad cholesterol.
- If you need to fry or sauté, use minimal amounts of canola oil [1 to 2 tablespoons; less than 1 tablespoon is better].
You don't have to starve yourself of fat or calories, but instead concentrate more on how you'll benefit from the good options. If you are following a weight loss program and would like to know a good diet to pair up, check out Mike Geary's The Truth About Abs. This e-book is not just for those who want to lose weight and improve their abs because it is complete with other information as well- such as meal suggestions and diet plans.
The Truth About Abs e-book rigorously advocates the use of multi-joint exercises and different abdominal muscle exercises. For more information, visit Truth About Abs website.
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