What Is Fat Control Diet?
Fat control diet can be define as the diet that limits the amount or value of fats you consume to manage certain condition or diseases. The amount of fat consumed daily must be monitor to be the same in order to archive certain goals. Fat control diet can be high fat diet, moderate fat diet, or low fat diet depending on persons factor.
What Is High Fat Diet?
High fat diet can be define as the diet that is designed to have too much fat and oil in order to boost calorie intake of a person. High fat diet are used to manage diseases condition such as nervous system disorders such as epilepsy, seizure, cystic fibrosis, anorexia, server malnutrition (loss of body mass), under weight with with B.M.I (Body mass index) less than 16. High fat diet should consist mostly of good fats (unsaturated), omega 3 fatty acids with enough vegetables and fruits to make it a healthy diet, consuming up to 90g - 120g of fats a day is a high fat diet intake.
Example:
90 x 9 = 800kcals and 120 x 9 = 1080kcals
Out of, may be 2000 to 2800kcals per day. It contributes about 40% to 52% of total calories needed. That means a diet that has 90g of fats supplies 40% of the calorie and 120g of fats supplies 52% of the total calorie needed.
What Is Moderate Fat Diet?
Moderate fat diet contributes up to 25 - 35% of energy in the diet is design to produce calories from the fat that is not too high and not too low. A moderate - fat diet leads to moderate weight loss and weight maintenance that improve cardiovascular and reduce risk of the disease. Moderate fat dieters will be able to maintain their levels of lowering cholesterol concentrations and triglycerides concentration within few weeks of dieting.
Avoid bad fats to archive your goals and get positive result. Choose foods with good fats (unsaturated fat) and limit or avoid foods with bad fats (saturated fats) and trans fat (butter and meagering) unsaturated fat (monounsaturated and polyunsaturated fats) lowers the risk of diseases such as cardiovascular and obesity.
List Of Foods High In Good Fats
- Vegetable oil: Such as olive oil, sun flower oil, soy oil, are all heart friendly.
- Fish oil: Fish oil from sardine, mackerel, herring, salmon all are high in omega 3 fatty acids.
What Are Low Fat Diet?
Low fat diet can be defined as the diet that modified and design to provide less than 20% of calories from fat that diet is limited to 30 - 35% calories from fat. The diet is also referred to fat restricted diet where extract fat are not added but only fats from the food sources.
Example: Most of fats contents comes from the fish in the diet. Low fat diet is a simple way to cut out extra calories. Fats contributes higher calories than carbohydrate and protein. 1g fat provide 9kcals if a food contains less than 3g of fats per 100 calorie, the food is a low fat food.
Types Of Low Fat Foods
- Cereals: Rice, corn, millet, sorghum, finger millet, Hungary rice, wheat (all whole wheat with fiber content).
- Dairy products: The dairy product that are fat free such as fat free cheese, skim milk, skim yoghurt etc.
- Legumes: Beans, lentils, soy beans, tofu etc.
- Eggs: Egg white (without egg York).
- Lean cut of meat and skinless poultry.
- Sea foods: Shrimps, snails, periwinkles.
- Fruits and vegetables are naturally low fat foods.
Diet that are high in fat from processed fast foods (junks) consist of less nutritional value while low fat diet that include mixed fresh vegetables, fruits and fiber are very nutritious. And one of the health benefit's include good fat in low fat diet such as omega 3 fatty acids from fish, avocados, olives etc. 2 table spoon to 3 table spoon of polyunsaturated or monounsaturated oil every day will provide calorie and maintain the health as it flushes out bad fat, which can have a positive impact on a persons weight, heart and overall healthy body.
Note: See and talk to a registered dietitian for counselling your health in relations to foods (locally available foods) to plan and design a diet on fat control.
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Food Groups And Diets