Low-fat diets are back in style: calculation formulas, simple methods, and the truth about different types of fats.

Although there is no precise definition of a low-fat diet, for most people, this type of diet refers to...

20% to 30% of total calorie intake comes from fat, and the main components of the diet are whole grains and water.

Fruits, vegetables, and other foods that will fill you up without adding many calories. And for other...

For humans, a "low-fat diet" doesn't mean eating melons and carrots, but rather eating fat-free foods (those with a low calorie content).

Foods with high fat content, such as low-fat cakes, low-fat shortbread, low-fat ice cream, and low-fat potato chips, are not healthy drinks.

It's not food, but a dietary disaster.

If you believe that monitoring the fat content in your diet isn't a bad idea, then I can offer you...

There are two methods: one is the actual formula method, and the other is the simplified method.

The formula for calculating body fat percentage isn't complicated. First, you need to calculate how many calories you need each day.

Calories. For simplicity, we'll assume 1500 calories. Because of your total calorie intake...

20% should come from fat, so you multiply 1500 by 0.2. Since each gram of fat contains 9 calories...

The product contains calories, so you need to divide the product by 9. The quotient you get is the amount of fat you should consume daily.

Total amount. The formula is as follows:

1500 × 0.2 = 300

300 ÷ 9 = 33 (grams)

You should not consume more than 33 grams of fat per day.

The simplified method means ignoring numbers and formulas, focusing on simple foods.

The top three foods are fruits, vegetables, legumes, whole grains, and fish. These foods can help most Americans.

Prevent heart disease, high blood pressure, and stroke. If you follow this dietary recommendation, your food proportions will naturally improve.

It will balance out. In fact, your plate will calculate it for you. There won't be much space on your plate to hold large portions.

By consuming excess oil, you will naturally reduce your overall fat intake. In any case, you will always consume enough...

Lots of good fats.

Facts

While you can't get rid of all the fat and calories in a pizza, you can reduce some of it.

Before eating a medium-sized cheese pizza, use a napkin to absorb the excess oil from the pizza.

This will remove 45 calories and 5 grams of fat. However, if you order the wrong type of pizza, then...

Even if you try everything, it won't help. Some pizzas, such as various stuffed cheese pizzas and...

A meat-based pizza contains at least 800 calories per slice, and its fat and salt content is also high.

This exceeds our daily needs. Additionally, replacing the thick-crust pizza with a thin-crust pizza can also help.

Reduce 200 calories and 6 grams of fat.

To maintain good health, we need to consume a certain amount of fat, and some fats are more important than others.

Fatty acids are better for your health. They can be classified into three different types based on their hydrogen content:

Saturated, polyunsaturated, and monounsaturated types.

◆ Saturated Fat

Saturated fat is the main culprit for raising bad cholesterol-low-density lipoprotein cholesterol (LDL).

Saturated fats are mainly found in meat and dairy products. Many of these foods also contain cholesterol.

Reducing saturated fat intake means eating less beef, veal, lamb, pork, beef fat, and poultry.

Fat, butter, cream, whole milk, and other dairy products made from whole milk. Other saturated fats.

Derived from plants, including palm oil, coconut oil, and cocoa butter. The American Heart Association says you should...

Limit your saturated fat intake to no more than 10% of your daily calorie intake. (Saturated fat intake...)

The less the better. It's "bad fat".

Facts

Although premium and top-grade meats have a high fat content, you can buy meats with a fat content of 30%.

The following are lean beef chunks. When buying beef, you should choose "premium" lean beef chunks, for example,

Pork leg and tenderloin, as well as lean ground beef. These meats have the lowest fat content.

◆ Polyunsaturated Fat

Polyunsaturated fats generally come from cooking oils extracted from vegetables. These common vegetables include sesame seeds, etc.

Sunflower oil, safflower oil, sunflower seeds, corn, and soybeans. Only polyunsaturated fats are considered "essential for the human body."

The "fat" we need, meaning that our bodies cannot produce this type of fat on their own. Just like minerals and...

Like vitamins, polyunsaturated fats must be ingested from food. If our consumption is insufficient...

If we don't have enough fat, our bodies will lack this type of fat. And a lack of this type of fat can affect our health.

This is because the main components of these compounds are linoleic acid and linolenic acid, both of which are beneficial for repairing cell membranes.

It plays an indispensable role in the production of chemicals responsible for regulating blood pressure and nerve discharge.

When the body's supply of essential fats is insufficient, the body will use other types of biochemically active fats.

Low-fatty acids replace this type of fat. After polyunsaturated fats are replaced by other compounds, cell membranes...

This will cause stiffness, leading to the gradual hardening of the arterial walls. Polyunsaturated fats should be included in your total daily calorie intake.

These make up less than 10% of your intake. They are "good fats".

I should also emphasize another essential polyunsaturated fat-omega-3 fatty acids. This type of fat...

Fatty acids are found in oily fish such as salmon, tuna, and trout, as well as in canola oil and flaxseed.

Omega-3 fatty acids help maintain and protect the function of your heart, blood vessels, and brain. Weekly

Eating fish twice can provide you with a adequate amount of omega-3 fatty acids.

Facts

Fish with high mercury content include sharks, swordfish, Atlantic mackerel, tilefish, and halibut.

Marine fish and freshwater fish living in polluted waters. Exposure to large amounts of mercury can affect human nerve development.

Therefore, some experts recommend that women of childbearing age, pregnant women, breastfeeding women, and children under 8 years old should take precautions.

Children should avoid eating large sea fish, and should also be especially careful when eating other types of fish.

Consuming no more than 12 ounces of small sea fish, shellfish, and farmed fish per week should be beneficial for women's health.

Health. It's a wise approach to reduce the amount of white tuna consumed by family members. Reduce children's weekly intake.

Limit the amount of store-bought tuna consumed to 4 ounces or less, or eat freshly caught and cooked tuna.

The amount of fish should be limited to 2 ounces. Additionally, before consuming any fish you have caught yourself,

You must verify with local and state health departments or environmental agencies to ensure that local...

The waters are not polluted.

◆ Monounsaturated Fat

Monounsaturated fats come from avocados, olive oil, canola oil, peanut oil, and nuts. (35 years)

Numerous studies have shown that consuming a diet containing monounsaturated fats, such as the traditional Mediterranean diet, can lead to adverse effects.

Beneficial for heart health. The traditional Mediterranean diet is slightly higher in fat (approximately 30% more calories).

(The ingredients in this diet come from olive oil). This diet emphasizes eating plenty of fresh fruits and vegetables, whole grains, and legumes.

Eat nuts, and more fish, and less red meat. If your high-density lipoprotein cholesterol ("good" cholesterol) is low...

If your level is low (below 35), you can add one or two servings of canola oil or olive oil, nuts, avocado, or more to your daily diet.

Oily fish (such as salmon). At the same time, you should reduce one or two servings of sweets, refined breads, and pasta products.

Crispy crackers or cereal products.

These "good fats" should make up about 15% of your total calorie intake. Polyunsaturated fats

Both monounsaturated and saturated fats can help lower cholesterol, making them healthier than saturated fats.

However, you must remember that they are all fats, so you should still eat them in moderation. They are not meant to increase your cooking oil intake.

The reason is that the calories they contain "must also be taken into account".

Facts

I was referring to pork tenderloin. Pork tenderloin is very lean, containing only 122 calories per ounce.

It provides as much protein as a top-quality steak, but only 1/8 to 1/3 the fat content.

◆ Trans Fats

One type of bad fat we need to completely eliminate is anti-chain fat. Anti-chain fat is also called partially hydrogenated fat.

Vegetable oils are produced through a process called hydrogenation (which converts liquid oils into solid fats that can withstand long-term storage).

A type of fat that forms. Anti-chain fats can clog arteries. They are found in many packaged foods such as shortbread and crackers.

Trans-chain fats are found in dried and snack foods, as well as other processed foods.

Facts

Many people succumb to the temptation of delicious food and break their dieting habits, not eating again until the next day.

Continue dieting. Doing so will cause your body to accumulate more calories, and perhaps more weight.

Every meal is important, so if you had a big piece of birthday cake for lunch, then dinner...

We're about to get back on track and continue dieting.

You need to be as careful about fat as you are about sugar; fat is everywhere, hiding in the most unexpected places.

Therefore, you have to be very shrewd and able to read food labels. You need to look at the fat content on the label.

Count the number (the lower the better) and include it in your daily fat allocation.

Additionally, because saturated fat can clog arteries, you also need to calculate its proportion in your total fat intake.

How much saturated fat? You need to calculate saturated fat separately because it's a type of fat that can cause risks.

Ingredients. Saturated fat should not exceed 30% of total fat intake. Calculating percentages may be a bit tricky.

It's annoying, so I always try to control the total amount of fat I consume, which is quick and easy.

Facts

Foods labeled "cholesterol-free" are not necessarily good for heart health.

A label stating "cholesterol-free" does not mean that the food is fat-free. The key is to look at the ingredients.

The cholesterol and fat content of the food. You should avoid fried foods. Use vegetable oil when cooking.

Instead of butter, use applesauce or fruit puree to replace all or part of the cooking oil when making desserts.

Replace whole milk products with skim milk. If the recipe calls for two eggs, use two egg whites.

Replace your egg with a different one; this can help lower your cholesterol levels.

Finally, you should "search" for cholesterol levels in the label. The American Heart Association classifies cholesterol as a major food source.

Cholesterols are called "cousins ​​of fats." This is because excessive cholesterol intake increases the risk of heart disease.

It's also best to consume as little cholesterol as possible. The American Heart Association recommends a daily cholesterol intake of...

Do not exceed 300 mg in intake.

Facts

Your craving for fat can disappear. (This is based on data from a clinical study on Women's Health.)

Follow-up studies of the participants in the trial found that those who consumed only a small amount of fat from their diet...

20% of women now dislike high-fat foods they used to enjoy. So, you

Try consuming skim and low-fat dairy products, and when baking, replace recipes with fruit purees.

Replace the heavy cream with skim condensed milk to reduce the fat content. This will take a few weeks, but you will definitely benefit from it.

You can actually reshape your sense of taste and become more fond of lighter foods.