How Do I Get Started on a Low-Fat Diet?



How Do I Get Started on a Low-Fat Diet?
How Do I Get Started on a Low-Fat Diet?

How Do I Get Started on a Low-Fat Diet?

Going on a low-fat diet is one of the best ways of seeing some fast weight loss results. How Do I Get Started on a Low-Fat Diet? While it may not be a permanent solution and should just be used for anywhere from 4 to 8 weeks, it is a very potent tool for reducing calorie consumption and boosting fat loss.

 Fats contain 9 calories per gram. So, when you reduce your fat intake to about 30 percent of your daily calories, your overall calorie consumption will fall. This is what causes the fat loss. Ideally, you should be getting the 30 percent of your fats from healthy sources.

 The tips below will guide you on how to use a low-fat diet to accelerate your weight loss. You may have struggled with losing weight, cut your calories and still seen no results or maybe you are at a plateau. Whatever the case may be, a low-fat diet may be the sudden trigger your body needs to burn the fat stores in your body furiously.

 Know your fats

 There are two types of fats – the good fats and the bad fats. The good fats are what your body craves and can be found in natural sources such as extra virgin olive oil, coconut oil, avocados, walnuts, almonds, etc. Your body needs fats to assimilate vitamins such as vitamin A and vitamin D. So, you want to be on a low-fat diet…and NOT a no-fat diet.

 You will need to be able to identify what the bad fats are. Usually, most people are aware of what foods are unhealthy and shouldn’t be eaten. Yet, they eat them anyway because they taste so good.

 Junk foods and processed foods are high in saturated fats. Foods that contain hydrogenated fats or partially-hydrogenated fats should be avoided too. All these foods are detrimental to the body and cause obesity. These foods should NOT be consumed when you are on a low-fat diet.

 Check food labels

 You may be surprised to know how many foods contain unhealthy fats. The food does not need to be greasy or oily for it to have bad fats. Potato chips are dry but contain a high level of bad fats. French fries are atrocious for one’s health and contain a lot of fat. Cookies contain lots of calories from fats too. It’s not always the greasy burger that’s bad.

 Check your food labels closely to see exactly how much fat they contain. It would be a good idea to have a daily food journal to track exactly how much fat you are consuming daily. You should aim not to cross the 30 percent mark. Only 30% of your total daily calorie consumption should be fats. You can find your daily calorie requirement from the link below.

How Do I Get Started on a Low-Fat Diet?

 Watch your portion sizes

 You should know exactly how many calories each portion of food you’re eating contains. A low-fat diet will only work if you’re on a caloric deficit. If you’re exceeding your daily calorie requirement by eating too much carbs and proteins, you will not lose weight even if you’re on a low-fat diet. A caloric deficit is crucial for weight loss.

 Eat clean

 You must eat clean and your food should comprise mostly of single ingredient foods. A broccoli is a single ingredient food. Salad dressing is NOT a single ingredient food. Aim to consume lots of fruit and veggies. Stick to lean means and complement your diet with good fats from nuts, avocados or you may even consume a fish oil supplement.

 Try new recipes

How Do I Get Started on a Low-Fat Diet?

 Despite being on a low-fat diet, it doesn’t have to be all gloom and doom. You can make your dishes tasty with the right herbs and spices. Get a good cook book that focuses on healthy dishes. Whip up tasty low-fat dishes so that you enjoy your meals. This will make compliance with the diet much easier since you’re not suffering.

 Follow these 5 tips and you’re off to a roaring good start with your low-fat diet. Aim to make clean eating and exercise a daily habit. Once you have good habits in place, it will be much easier to stay slim and healthy.


Is it Healthier to be On a Low-Fat Diet?

Is it Healthier to be On a Low-Fat Diet?

Is it Healthier to be On a Low-Fat Diet?
Is it Healthier to be On a Low-Fat Diet?

Is it Healthier to be On a Low-Fat Diet?

As far as diets go, there is no simple “yes” or “no” answer. No one diet is perfect for everybody and even the best diets have their pros and cons. It all depends on the individual and what their goals and preferences are. This is a complex question which is affected by many variables.

To answer the question above, low-fat diets are indeed healthy… but… they are not a sustainable long-term solution. You should look at the low-fat diet as a tool in your weight loss arsenal. If you wish to drop about 8 to 10 pounds, you could go on a low-fat diet for about 6 to 8 weeks. You might reach your weight loss goal.

The experts say that a diet is considered as “low fat” when your daily consumption of fat is 30 percent of your daily caloric consumption. It doesn’t take into account what type of fat you consume or if you are at a caloric deficit. Both these factors are also important.

When you are on a low-fat diet, you should aim to consume only the good fats that come from natural sources such as coconut oil, avocados, walnuts, etc. While being on a low-fat diet is healthier than not being on one at all, you will get the best results from focusing on only the good fats. Only then will you reap the maximum rewards from the diet.

Now let’s look at some of the health benefits of a low-fat diet.

  • Good fats such as monounsaturated and polyunsaturated fats aid with digestion. When you include coconut oil or extra virgin olive oil in your diet, you will be less likely to have constipation.
  • Weight loss is accelerated when you’re on a low-fat diet. Since your calorie consumption will drop when you’re on a low-fat diet, you will lose weight as long as you’re on a caloric deficit.
  • Healthy fats make you feel more satiated and you’re less likely to have cravings and hunger.
  • By reducing your bad fat intake and focusing on the good fats, you will be encouraging optimal brain functions. More than 50 percent of the brain is comprised of fats. It’s best to consume healthy fats for good cognitive function.
  • Healthy fats are anti-inflammatory while bad fats cause body inflammation. A low-fat diet will reduce your consumption of the bad fats and as a result, your body will be less prone to aches and pains.
  • Your cardiovascular health will improve and your cholesterol levels will drop when you’re on a low-fat diet. Your arteries are less likely to get clogged if you’re not consuming copious amounts of unhealthy fats.
  • The chances of you becoming overweight or obese are much lower when your saturated fat intake is minimized. Mere elimination of fat from the diet is enough to cause visible fat loss.
  • You’ll also be reducing your risk of cancer because many bad fats contain free radicals that cause oxidative damage within the body. A low-fat diet prevents the free radicals from ravaging your system.


Now that you know the benefits of the low-fat diet, you will be aware that it is a healthy diet with many benefits. Go on a low-fat diet for a few weeks and watch how much weight you lose. You can always use this tool to keep your weight in check.




Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You
Structuring a Healthy, Low-Fat Diet Plan that Works for You

Structuring a Healthy, Low-Fat Diet Plan that Works for You

There is a saying that goes, “If you fail to plan, you’re planning to fail.” This definitely applies to a low-fat diet. Planning is crucial for you to see it through till the end so that you do not throw in the towel halfway and quit.


There are certain specific requirements for a low-fat diet that must be adhered to for the diet to bear fruit and give you the results you seek. The 2 most important fundamentals of the low fat diet are:

  1. Your daily fat intake should only be 30 percent of your daily food intake.
  2. You should do your best to consume the healthy fats and avoid the bad fats

In order to make the plan work, you will first need to work the plan… and this is how you do it.

  1. Plan your menu every week

You must know exactly what you will be eating each day and the portion sizes. Ultimately, you will also need to be at a caloric deficit for the low-fat diet to work. Bothe these component work synergistically to accelerate fat loss within the body. If you do not plan your diet properly and leave it to chance, you may end up eating foods that you’re not supposed to.

  1. Know the difference between the fats

Since you are only consuming 30 percent of your calories as fat, you must make these fats count. You body needs fat to survive and function properly. Consume healthy fats such as Omega-3 fats and make sure you are getting your fats from natural sources such as avocados, almonds, extra virgin olive oil, etc.

  1. Read labels religiously

You must know exactly how much fat you’re consuming. If you’re eating processed foods, you may be shocked to find out how much fat they contain. Even foods that you don’t think contain fat may have saturated fat in them. Bad fats creep into most food if you’re not looking… and it all adds up.

  1. Use the right cookware

It’s best to use cookware that has non-stick properties. You do not want cookware that requires a lot of oil or grease to prevent the food from sticking.

  1. Incorporate daily exercise in your routine

A low-fat diet works better if you’re active an eating clean. Do not neglect your exercise or food choices just because you’re on a low-fat diet. Many people make the mistake of assuming that just because they are on a low-fat diet, they can be sedentary and the diet will work wonders on its own. A low-fat diet is a tool and not a one-stop solution.

  1. Remove all temptations

Most people struggle emotionally and mentally when on a diet. If you have ice-cream sitting happily in your freezer and you’re on a low-fat diet, you can bet that you will constantly be thinking about the ice-cream and sooner or later, you will give in and eat it.

Clear your fridge and kitchen of all foods that are not helpful to your diet. You are less likely to cheat on your diet if you have no temptations around you.

By observing these 6 pointers, you should be able to structure a low-fat diet that is suitable for you. Aim for a specific weight loss goal and use the low-fat diet for a few weeks at a time and see how much closer it brings you to your goal. Develop good eating habits and an active lifestyle. These habits will serve you well in the long run as far as weight management goes and this is something a low-fat diet will not be able to do.



Alli® Weight Loss Aid Review

Alli® Weight Loss Aid Review

Alli® Weight Loss Aid Review
Alli® Weight Loss Aid Review

Alli® Weight Loss Aid Review

Losing weight can be difficult enough on its own, but studies show that 85% fail when attempting to diet. Because of this, many people will try different weight-loss supplements to lose weight. One of the popular supplements people use to lose weight is Alli®. Where most of the supplements on the market are a mixture of natural ingredients that are supposed to help users lose weight, Alli® is a pharmaceutical drug known as Orlistat.

The only FDA approved weight loss supplement on the market, Orlistat is the over-the-counter version of the prescription-only version of Xenical. Alli® contains 60 mg of Orlistat where Xenical contains 120 mg.

How Does Alli® Work

Alli®is a lipase inhibitor which helps you lose weight by blocking the absorption of dietary fat during digestion. It blocks the enzyme lipase, which is essential to digesting fat and is effective at blocking about 30% of the fat consumed per day. Since this fat is not absorbed by the body, it continues through the digestive tract and is later expelled by the body. Some data suggests that Alli® is effective at blocking a particularly dangerous type of fat called visceral fat. Visceral fat has been linked to diseases such as Type 2 diabetes, high blood pressure, heart disease and stroke.

How to take Alli®

Alli® should be taken with each meal with no more than three capsules taken each day. As Alli® may also prevent the absorption of vitamins, it’s recommended that you take a multivitamin daily at bedtime.

Alli® should also be taken in conjunction with a diet where each meal contains less than 15 grams of fat. A regular exercise program will also help speed up your weight loss. It is believed that for every two pounds of weight loss you experience through diet and exercise, Alli® will help you lose one more pound.

Side Effects

It is recommended that you maintain a low fat diet while taking Alli®. Since the absorption of fat is blocked, the fat is then passed on through the digestive tract where it can create problems such as loose bowels, flatulence and abdominal pain. These side effects can be amplified if you eat a meal that is particularly high in fat.

Alli® Overview

Alli® has been a popular weight loss supplement since its introduction and is the only weight loss supplement that has been approved by the FDA. When used in conjunction with a low fat diet and exercise, Alli® has proven to help lose weight faster; however the side effects can be uncomfortable.

Alli® is a best seller on Amazon and can be purchased for less than $50 per bottle of 120 capsules. It has a high rating and nearly 2,000 positive reviews.

Alli® Weight Loss Aid