How to Keep Your Snacks and Meals Low in Fat

How to Keep Your Snacks and Meals Low in Fat

How to Keep Your Snacks and Meals Low in Fat
How to Keep Your Snacks and Meals Low in Fat


The weight loss journey is a tough one that is paved with disappointments, hours of work, sacrifice and temptations that will take you away from your path and lead you to failure. How to Keep Your Snacks and Meals Low in Fat. Most people who go on a low-fat diet do so in order to shed the excess kilos and reclaim their health.

 The problem that arises with any diet is the resistance that it creates. It doesn’t matter what the diet is. You will inevitably be required to make changes and eat foods that you’re not used to and give up foods that you are used to. Change can be difficult to accept.

 When you’re on a low-fat diet, you will only be able to consume 30 percent of your calories as fat. That means you will have to sacrifice many foods that are rich in fat or consume them minimally to meet the diet requirement.

 The tips in this article will show you how to manage your cravings for snacks and tasty meals by making them low-fat and palatable at the same time.


 You do not need to give up meat while on the low-fat diet. In fact, consuming lean meat is a crucial component to the low-fat diet. Despite you being on a low-fat diet, you body still requires sufficient proteins and carbs. So, you can still eat meat but focus on lean meats such as fish and poultry.

 If you are consuming red meat, stick with the less fatty cuts. Do not consume processed meats such as sausages, burger patties, etc. You must know your portion sizes and roughly how many fat calories the different portions contain. This is the only way you can track how much fat you’re consuming.


 Latest studies have shown that milk and dairy are not beneficial for humans. However, since the jury is still out on this one, let’s focus on consuming foods which are low in dairy products.

 Many people are unaware that dairy products contain saturated animal fats. They mistakenly assume that animal fats are only found in meats. So, fats from dairy creeps into their diet without them even realizing it.

 You will want to avoid food products sold in stores that contain dairy. Ice-creams, cookies, milk shakes, etc. all have fat in them. When cooking at home, you should substitute dairy substitutes such as plain yogurt or fat-free evaporated milk to flavor your food. They are just as creamy and tasty without the high fat content.

 Eggs also contain fat and while some people swear by eggs as the best form of protein, others frown upon consumption of eggs. If you wish to substitute eggs, you can always mix 3 tablespoons of water with one tablespoon of flax meal as an egg substitute. Since egg whites contain much less fat, you can use them in omelets and scrambles. Alternatively, you could use scrambled tofu as an egg replacement.


 The two best oils to use are coconut oil and extra virgin olive oil. Avoid using hydrogenated food oils sold in supermarkets. They are extremely unhealthy and cause many health problems. The companies producing these oils market them as healthy vegetable oils. In reality, these hydrogenated food oils cause obesity, inflammation and a host of other health problems.

How to Keep Your Snacks and Meals Low in Fat.

 Use olive oil in your salads and cold dishes and coconut oil for preparing dishes that require heat or frying.

 As far as snacks go, when you’re on a low-fat diet, you should always avoid all snacks sold in stores. Stick to cold fruit. Slice some fruit and keep it in the fridge at all times. When the cravings hit or you feel like eating something sweet, the fruit will help reduce the cravings.

 At the end of the day, you should do your best to make the substitutes where necessary to comply with the diet. However, sometimes despite your best efforts, you may feel dissatisfied with the meals you’re consuming. This is normal because old habits die hard. Give yourself some time to get used to the low-fat diet.

 As the days pass, you will find it easier and when you see your weight dropping, you will be motivated to stick to the plan and keep going. Eat clean, exercise regularly and follow the diet strictly in order to see your weight loss goals reach fruition.




5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

 5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

5 Things You Must Do When You Start Your Weight Loss Quest

The weight loss journey is a rewarding one if you reach your goal. If you don’t, it will be a disappointing one. Whatever the case may be, make no mistake that this will be an arduous journey that will take time, effort, persistence and patience.

You will not shed the pounds overnight no matter how frenetically you work out. In the first month, you will see a teeny bit of difference. Most women quit in the first month because they have unrealistic expectations. They expect to see visible changes in just a few days.

It’s not going to happen unless you get liposuction. It will take at least 2 to 3 months before you actually see any visible changes. So, you must keep on keeping on. During this process, there are a few things that you must do. These are of paramount importance.

Most women neglect to do these and inadvertently set themselves up for failure. You will only fail if you quit. Following the tips mentioned below will save you much heartache and give you the strength to keep going when the going gets tough.

  1. Write down why you wish to lose weight. This will always be an emotional reason. Don’t say something boring like, “Oh! I want to be fit and healthy!” Quite frankly, most women don’t try and lose weight to be fit and healthy.

They want to be attractive. They want to look good in a biking. They want their partner to desire them. In some cases, they want their friends to be envious that they look so good. Your why will always have an emotional origin. Write down your why.

  1. Keep a food journal. Write down every single thing you eat and drink for the day. Be honest and do not leave anything out. Write down how you feel after you eat. Feelings of happiness? Guilt? Depressed?

Every bit of information is crucial to guide you so that you can make positive tweaks and changes. For example, if you notice that you eat too many cookies, you can cut down the portion by half. With time, you can eliminate cookies off your daily diet and just make it an infrequent indulgence.

  1. Write down details about your training sessions. How much you did and for how long. How did it feel? Over time you will notice that you can exert more and still feel good. You’re getting fitter. Good on you.
  2. Take a photo of yourself in a bikini or something that exposes most of your body. When you exercise, you may gain lean muscle mass and burn fat. The number on the scale may not change but photos will never lie. After a month of diet and exercise, take another photo. You will most probably notice differences.

After your second month of diet and training, take another photo. The difference will be so visible that it will shock you and motivate you. This is how you stay motivated.

  1. Measure the circumference of your arms, thighs, waist, buttocks, etc. and record them down. Fat takes up a lot more space than muscle. Even if your weight is the same but you’ve burnt fat, you will notice your measurements decrease.

This is one of the best indicators of weight loss. Do not trust the scales. They are not reliable and don’t give a complete picture.

You absolutely must do these 5 things when embarking on your weight loss quest. These will serve as route markers. You will lose your way if you don’t know your bearings. The notes in your food journal, the photos and the measurements will always remind you of where you started and where you should be headed. Comply with the above tips to ensure a successful weight loss journey.


How Do I Motivate Myself when I’m Feeling Down?

How Do I Motivate Myself when I’m Feeling Down?

How Do I Motivate Myself when I’m Feeling Down?
How Do I Motivate Myself when I’m Feeling Down?

 How Do I Motivate Myself when I’m Feeling Down?

Losing weight is the number one New Year’s resolution all over the world. By January 20th, most people would have given up on it. So, where did all the motivation go? Everything seemed exciting and possible on New Year ’s Eve. What happened now?

There are many reasons why women give up on their goals. Some reasons are justifiable but most are not. When it comes to losing weight and getting in shape, there is basically only one reason why women lose motivation.

They do not see results fast enough. It can be very depressing when you are putting in the effort daily and not seeing any results. It may all seem like a waste of time and effort. Throwing in the towel will be so tempting that you might just go out and buy a towel to do it.

Before you think of giving up, you need to ask yourself a few questions.

  • How long have I been trying?
  • Why did I even want to lose weight in the first place?
  • Why am I giving up?

If you have been trying for 3 weeks and you think it’s not working, you’re wrong. Weight gain doesn’t happen overnight. Neither does weight loss. Losing weight is a slow process. Do not believe the weight loss commercials or reality TV shows that show miraculous results.

It is a slow process but it is a sure process. Unlike business or making money where there will always be doubts if the venture will be fruitful, with weight loss, you can bet your last dollar that if you stay the course, you will reach your goal.

But will you stay the course? Will you stop when you are proud or will you give up and join the masses that will save their weight loss goal for the next New Year resolution?

Ask yourself why you wanted to lose weight. To look sexy so that you would make men’s heads turn? Or maybe you want to have the best body among your group of friends? Or maybe you are recovering from a breakup and want to look like a brand new you?

Whatever the case, the reason will ALWAYS be an emotional one. If you give up, subconsciously you will affect yourself and you will lose confidence and faith in yourself. You will always wonder what could have been. This is a heavy burden to bear and you will bear it alone. Many women contemplate in silence what could have been or should have been.

You don’t have time for that. You must tell yourself it’s now or never. The stakes are too high for you to give up. It’s not about your weight. Your entire legacy as a person is tied to your effort. Giving in and giving up are not options.

Get a friend to motivate you or workout with you so that both of you can motivate each other. Find a trustworthy one who will lift you up when you are down. If you’re feeling down or unmotivated,  your friend should say, “Come on! Don’t let me down. We said would do this together. Let’s just get it over with!”

That’s motivating.

If your friend says, “Oh sweetie, you’re not in the mood to train? Fine. Let’s go stuff our face with cheesecake!”… And she throws her gym bag in the trash, it’s time to get a new workout buddy.

Lastly, ask yourself why you’re giving up. Is it taking too long? Really?

You going somewhere? What is the rush?

Let the body take its time. Your body does what it wants and you can only control it to a certain extent. It doesn’t abide by society’s constant need to get things done in record time. It’s your body. Not a microwave oven.

Eat the foods you are supposed to eat. Maintain a caloric deficit religiously. Exercise daily like your life depended on it… and most importantly, be patient. Forget 3 weeks. Aim for 3 months and if you stay the course for 3 months, the results will be so dramatic that you will never look back.

All things come to she who waits.