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If you are trying to lose weight, the foods you buy at the grocery store can make or break your plan. So you should bring a list of fat-free foods to lose weight. Use these tips and print out this list before you head to the store.
So which foods make the top list of fat-free foods? you might be surprised. Most of these foods are naturally free from fat. Some processed fat-free foods are not listed.
Why? certain diet foods can actually be bad for your weight loss program. Sometimes, when food makers remove fat from a food, they replace it with sugar. So the calorie count remains the same. And your sugar intake goes through the roof.
Many foods on this fat-free list provide a nutritional benefit but keep the calorie count in check. These are the best foods for weight loss. Other choices listed below don't necessarily provide great nutrition but calm your cravings for sweets and treats for just a few calories.
What's not on the list? junk food&nbsp;like chips and cookies, high-calorie frozen meals, fried frozen foods like fish sticks, regular condiments like mayo and salad dressing, ice cream, and chocolate candy.
If you are watching your sodium intake, check the nutrition facts label before you buy. Some fat-free canned foods like beans and soups many contain a lot of salt.
Other canned vegetables
Canned fruit with no added syrup
Tuna (canned in water, not oil
Fat-free refried beans
Canned soups with a clear base (avoid cream soups)
Fat-free dairy foods. Not all fat-free dairy products taste good. So it's important to consider flavor when making your choice. Sometimes buying a low-fat version is better because you'll be satisfied eating less of it and consuming fewer calories overall.
Fat-free greek yogurt
Fat-free traditional yogurt
Fat-free or low-fat cream cheese
Low-fat cheese like part skim mozzarella
Reduced-fat or fat-free sour cream
Fat-free condiments. If you can live without sauces and spreads, you might be able to lose weight faster. Many times condiments add calories without adding too much flavor. But if you prefer to add condiments to your meal, choose these fat-free varieties.
Reduced-fat or fat-free salad dressing
Reduced-sugar fruit spread or jam
Low-fat or lean protein. Lean protein should top your list of diet-friendly foods. They contain some fat, but provide a powerful nutritional boost.
Lean ground turkey skinless chicken.
Lean cold cuts like sliced boiled ham
Frozen or refrigerated grilled chicken pieces
Fresh or frozen fish and seafood
Eggs, egg substitute, or egg whites
Fat-free treats. In a perfect world, dieters wouldn't need treats. But we all need a sweet treat now and then. These are the best diet-friendly choices. Some contain a little bit of fat, but many are fat-free.
Fat-free jello cups
Low-fat granola bars
Low-fat ice cream bars
Fat-free bread and grain products. Try to choose high fiber breads and grains, even if they provide a little bit of fat. But try to keep your choices low in calories.
Whole-grain, reduced-sugar, and bran cereals
Oatmeal (avoid high-sugar packets)
By having all of this list of fat-free foods and foods that are diet-friendly, you'll be ready to handle last-moment meal preparation and any cravings that come your way!
Sir I go in gym for 6 month and take 3000 calories and 150gm protein daily and eat after 2-3 hours but my weight doesn't increase than what I do.
Sir near my penis around it ringworms r formed before a long time I didn't take any precaution and please I need your prescription and it was around my ass and thighs it's to embarrassing and too much of itching.
I'm 30 year old and 5.6 inch in height. But my weight is only 56 kg. Suggest me the weight gaining technique.
I want to gain wait. please tell me how can I do this? I have stamina problem too so if you can do something for this i'll b thnkfull to u.
I am 19 years old. But I look so aged due to malnutrition. Please answer me. Can I get back to normal looks or like others of my age if I maintain proper diet. Can I be normal again?
Sometimes, gaining weight can be very tricky. Many people might want to gain weight due to a variety of reasons; the more common of them being health issues, to increase energy by gaining healthy weight and also to look good.
Gaining weight gradually also helps to ward off certain medical complications, such as osteoporosis which is a condition characterized by brittle and weak bones. It is not advisable to gain weight by eating junk and unhealthy food; intake of too much fat is also very harmful for the body. It is better to gradually increase the intake of food.
Healthy foods to eat for gaining weight:
Nuts: These are very high in protein and fiber and contain 150-200 calories per ounce. Seeds of pumpkin and sunflower are also packed with calories, which help you put a few kilos.
Peanut butter: 100 grams of this delicacy contain about 550 calories; you can also consume almonds or almond supplements to gain weight in a healthy way.
Dried fruits: Raisins, figs, dates and prunes are very healthy because they provide a steady supply of energy throughout the day. A handful (50 grams) of these dried fruits contains about 150 calories.
Starchy vegetables: Vegetables such as corn, peas, potato and artichokes have healthy calories, which help you to gain weight safely. 100 grams of these vegetables on a daily basis also help to enhance your metabolic rate thus, increasing your energy reserve.
Healthy fats and oil: 100 grams of mashed potatoes have about 90 calories whereas, the same portion of oatmeal has about 70 calories. Smoothies can also serve as the perfect food for healthy weight gain, owing to their measured calories (about 42 calories per 100 grams); and also considering the fact that they are a treat to your taste buds. A tablespoon of olive oil has 120 calories. It is advisable to consume food cooked in olive oil to gain weight faster.
Beverages: Drink a milkshake made of vanilla yogurt and whole milk. You can also add nuts, olive oil and avocados to your smoothie to add a few more calories. A high calorie diet containing protein powder, banana and yogurt can also help you gain weight without putting on unhealthy fats or calories. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist and ask a free question.
The pyramid diet was conceptualised in 1992 and it emphasises the best amount of servings to be consumed daily from the basic food groups (dairy, fruits and vegetables, grains, beans and legumes, meat, oils and fats).
The pyramid is divided into four levels. The very first level is comprised of grains, beans and legumes; the level above it is made up of fruits and vegetable; the third level from the top is composed of meat and dairy products and the very last one on top contains fats, sugars and oils.
The diet aims to divide the food groups in the above mentioned fashion to make you understand just how much to consume from each food group. Here is a breakdown of servings from each food group:
- Grains- 5 to 7 servings
- Fruits and vegetables- 2 servings of each
- Milk and dairy- 3 servings of which 1/2 serving should be dairy products
- Oils, sugar and fats- 6 teaspoons for oils and minimal servings for fats and sugars
This seems relatively easy to follow, but most people do not understand portion control. The amount or serving of food is called portion control and it is important if you want your diet to work. Here is a guideline that you can follow:
- When you are consuming one serving of grains in one sitting, you can choose to eat one cup of cereals or one slice of whole-wheat bread.
- When you are eating vegetable or fruits with your breakfast or lunch, choose one and a half cup of chopped vegetables, or one piece of orange, banana or apple.
- If you are drinking milk, then one cup of milk in one serving. And, if you are eating meat, choose one ounce of cooked fish or chicken.
- Lastly, do not go beyond one teaspoon of vegetable oil and try to keep your sugar intake to the minimum throughout the day.
The pyramid is an excellent guide to lose some weight. You just need some concentration and a ton of commitment to stick to the guide. Along with the diet, don't forget to get some exercise. If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.