Fat-Free Foods May be High Calorie Weight-Loss Saboteurs
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Read the labels of "fat-free" products. Make sure the products aren't loaded with sugar or additives, and that they're actually lower in calories than their traditional counterpart.
Fat-free cookies: Fat-free doesn't mean calorie-free. It doesn't even mean reduced-calorie, and fat-free products contain other ingredients, usually sugar, to make up for the texture and flavor lost when the fat is removed.
1 pot fat-free yoghurt
2 rice cakes with cottage cheese and a handful of grapes
Approx calories ...
Fat-free Foods at Root of Obesity Problem
Do you load your grocery cart with foods labeled "fat-free" or "reduced-fat"?
Fat-free or low-fat dairy products are ideal for the South Beach Diet. Choose dairy products that have no added sugar to limit your carbohydrate intake. Fat-free milk, plain yogurt and sour cream are allowed on this diet.
Fat-free or low-fat milk or buttermilk, fat-free or low-fat regular or frozen yogurt, fat-free, low-fat, or reduced fat cheese
Major sources of calcium and protein
Lean meats, poultry and fish ...
Fat-free foods does not mean calorie free. Many people make the mistake of loading on the "fat free foods" and then find that they gained weight. Remember,
3,500 excess calories equals one pound of extra weight.
Fat-free French dressing (2 Tbsp)
1.3 tsp
Peppercorn dressing (2 Tbsp)
0.1 tsp ...
Fat-free: less than 0.5 grams of fat per serving
Low fat: no more than 3 grams or less of fat per serving
Less fat: A minimum of 25% less fat than the comparison food
Light (fat) A minimum of 50% less fat than the comparison food ...
fat-free consommé & bouillon, soups made from skim milk, & fat-free broths containing pasta or noodles and allowed vegetables
soups made with cream, whole milk, or broths containing fat
Bread & grains ...
97% Fat-Free: means that the product has 3% fat, not 97% less fat
No/Low Cholesterol: only indicates cholesterol information, does not imply anything about the fat content of the product, ...
1 oz. fat-free potato chips
8 baked tortilla chips with 2 T. salsa
2 fig-filled cookies
LESS THAN 100 CALORIES ...
Choose fat-free or low-fat milk, fat-free or low-fat yogurt, and low-fat cheese most often. Try switching from whole to fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same.
5 cup fat-free yogurt
1 apple
Dinner
4 oz or about 115 gm skinless, boneless chicken breast, thinly sliced
1 clove minced garlic
1 tsp oil
0.5 cup tomato sauce
0.5 cup broccoli florets
1 cup spinach
1 tbsp grated Parmesan cheese ...
1 cup of fat-free fruit yogurt and a medium apple
1 piece of whole-wheat toast spread with 2 tablespoons of peanut butter ...
Blueberry Fat-Free Light Yogurt, 8 oz. (2)
TOTAL POINTS FOR DAY - 20
Day 6 ...
Low-fat or fat-free dairy 2-3. (Calcium, potassium, magnesium and protein)
Vegetables 4-5. Potassium, magnesium and fiber
Fruits 4-5. Potassium, magnesium and fiber
Grains and grain products 7-8. Carbohydrates and fiber ...
MYTH #3: 'Fat-free means belly free!'
You wish. You can't take the fat out of a "fatty" food and make it healthy.
Do NOT eat "fat-free" foods in excess. Remember the aim is a calorie deficit! There are no magic OR forbidden foods. Some are better than others BUT very few items need to be fully excluded from a diet. Allow yourself at least the occasional treat.
Be aware that "fat-free" foods are often high in sugar and are sometimes higher in sugar than the high fat version of the same food. (Look at regular cookies and peanut butter versus the low-fat or fat-free versions).
Smoothie:
1 cup fat-free yogurt
1 cup frozen berries (strawberries, raspberries)
1 banana
1 tbsp sesame seeds ...
Reduced-fat and fat-free foods and beverages continue to soar in popularity, but how helpful are they? That's the question a lot of people have been asking lately, as Americas' girth has been growing right along with the popularity of these products.
Since one cup of fat-free milk contains about 90 calories, by telling people they should (eg) consume three cups of milk, ...
93. Use 1 cup of fat-free cottage cheese instead of regular cottage cheese.
94. Order a sandwich with barbecued chicken instead of barbecued pork.
95. Replace 1 cup of corn with 1 cup of carrots.
If possible, buy a 'fat-free' spray.
Otherwise, buy a low-fat or 'light' spray.
See next weight loss tip ...
Lean Body Mass- The fat-free mass or part of the body including all its components except fat storage.
Fat-Free
A food label term that means there is less than 0.5g of fat in a given size serving.
Fat Replacers ...
Energy expenditure and fat-free mass in men and women. Am J Clin Nutr 34:1816-1826. Webber J, Macdonald IA. 2000. Signalling in body-weight homeostasis: Neuroendocrine efferent signals. Proc Nutr Soc 59:397-404.
One cup (eight fluid ounces) or two-thirds cup (six ounces) of fat-free or low-fat flavored yogurt sweetened with a non-nutritive sweetener are examples of one exchange.
Drink low-fat (1%) or fat-free (skim) milk rather than whole or 2% milk.
Buy low-fat or non-fat versions of your favorite cheeses and other milk or dairy products.
Lunch and dinner: Fat-free salad or vegetable soup, as much meat or fish as you like and as many vegetables as you like with a tablespoon of oil, 1 dairy product, 1 piece of fruit.
A typical moderate speed day ...
Maybe it's nitpicking, but the all-you-can-eat, fat-free-frozen-dessert strategy seems to send a mixed message. Yes, most of these treats are low-calorie, but they don't always satisfy as well as their full-fat counterparts.
Our supermarkets are loaded with the low-fat and fat-free
products. Name a product, and most likely there is a
reduced-fat version of it available in stores. We have lean
meat, low-fat hot dogs, skim milk, low-fat mayo, fat-free ...
Fat-free items often are loaded with preservatives, and while they may have no fat, a lot of these fat-free items can be loaded with calories. Be careful! It is easy to consume a thousand calories in one sitting with fat-free snacks.
* Banana-chocolate whip (In a blender, combine 1 cup fat-free milk, 1 small banana, and a squeeze of chocolate syrup. Optional: toss in a few ice cubes for a frostier concoction) * Orange whip (In a blender, combine, 1 cup orange juice, ...
Uncontrolled foods include selections such as fat-free yogurts, cottage cheese, egg salad, tuna salad, fresh fat-free soups, fruits, vegetables, salads. Some campers choose 2,000 or more calories per day.
Heat fat-free refried beans in the microwave along with a soft tortilla. Add shredded cheese and make a side of reduced-fat sour cream, diced tomatoes and salsa (a fat-free diet staple!) if you wish.
Another popular way to get healthier are fat-free or low fat versions of food. Cream cheese, peanut butter and milk all have low fat or fat free substitutes. Sometimes companies do a good job with taste and sometimes they don't.
By eating too many fat-free carbohydrates or too many calories at any one meal. Americans do both. People tend to forget that the best way to fatten cattle is to raise their insulin levels by feeding them excessive amounts of low-fat grain.
Dairy (Fat-Free or Low-Fat Milk, Yogurt, Cheese, and Cottage Cheese)
Instant Oatmeal (Unsweetened, unflavored)
Eggs
Turkey and Other Lean Meats (Lean Steak, Chicken, Fish)
Peanut Butter (All-Natural, Sugar-Free)
Olive Oil ...
For this reason, many fat-reduced and fat-free products are still very energy dense - containing a high amount of calories.
A common misconception when it comes to eating a proper diet is that fat-free dairy products lack the dairy fats that are necessary for proper calcium absorption.
8 oz fat-free egg substitute
4 slice Louis Rich Turkey Bacon, or similar product
4 large burrito-size wheat flour tortilla(s)
1/4 cup low-fat shredded cheddar cheese
1/2 cup salsa
2 Tbsp cilantro, fresh, chopped ...
They include almonds and other nuts; beans and legumes; spinach and other green vegetables; dairy (like fat-free or low-fat milk, yogurt and cheese); instant oatmeal; eggs; turkey and other lean meats; peanut butter; olive oil; ...
Even a fat-free pound cake of the same weight gives you 240 calories! Chocolate cakes are not far behind. Cholesterol in cakes
Do you like chocolate and milk bars? Note that a 1.5 oz Kit Kat bar contains 226 calories, of which 49% comes from fat.
Fortunately, I had planned ahead. I recently purchased a box of fat-free Italian dressing packets and am carrying two or three in my purse at all times.
the pros say
Fat is not the only culprit in the fight against obesity. It's important to remember that, fat-free foods still contain calories and can cause weight gain, if over-consumed.
Eat a small midmorning snack approximately three hours after breakfast. It will tide you over until lunch. Suggestions: a piece of fruit, a small fat-free yogurt, low-fat cottage cheese, or one or two pieces of low-fat string cheese.
3: Healthy Lunch ...
You can easily get a chocolate fix with sugar free fat free chocolate pudding, sugar free frozen fudge pops, and drizzling sugar free chocolate sauce on fruit. Recipes for fat-free sugar-free chocolate goodies abound, ...
Keep in mind that if you lose too much weight, you could be causing a lot of damage to yourself and everyone around you.
Don't go overboard with fat-free or low carb foods. Calories add up.
Do NOT starve yourself!! ...
"It takes thought and preparation to eat well," Kokol says. "Make it easy on yourself by stocking your home with nutritious foods and smart snacks like vegetables with a nonfat dressing or salsa for dipping, nonfat yogurt and fat-free frozen juice ...
 See also: Fat, Health, Diet, Calorie, Eating
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