HOW TO EAT MANY HIGH FAT FOODS AND STILL LOSE WEIGHT
Many people are under the mistaken impression that in order to lose weight you have to suffer through meals featuring bland foods that are fat-free. Experts agree that the most efficient way to lose weight is to eat less and exercise more. Generally, to lose weight, people should eat 500 to 1,000 calories a day less than their energy requirements. Cutting out fat and eliminating your favorite foods to lose weight is simply not necessary.
It is neither practical nor recommended that you eliminate high-fat foods from your diet altogether. The key is to eliminate only excess fat. Most experts say that your total intake of fat should not exceed 30 percent of your daily caloric intake. As long as you stick to a total fat intake within the recommended guidelines, you can still enjoy such high-fat foods as porkchops, hamburger, french fries, cheese, dairy products, high-fat dressings such as hollandaise, mayonnaise, veal, and so on.
Obviously you should not eat such high-fat foods three times a day. You must be aware of your total fat intake. If it exceeds the number of grams per day of fat that’s right for you, you won’t lose weight. If, on the other hand, you exercise discipline and willpower and keep your total fat intake within or under the recommended limits, you can still enjoy high-fat foods and lose weight.
You can use the following formula to calculate the number of grams of fat that’s right for you:
1) Multiply your ideal (desirable) weight by 15 if you are moderately active, or 20 if you are very active. Then subtract 100 if you are 35 to 44 years old; 200 if you are 45 to 54; 300 if you are 55 to 64; or 400 if you are 65 or older. The number you get is your “ideal daily caloric consumption”.
2) To determine your daily limit of calories from fat, multiply your ideal caloric intake (see above) by 0.30.
3) Divide the above number by 9, as each gram of fat contains nine calories. The result is the maximum number of grams of fat you should eat daily.
To determine your daily limit of saturated fatty acids (recommended at less than 10 percent of total caloric intake), use the above formula you used for fat grams, substituting 0.10 for 0.30. Or, even simpler, you can divide the number of grams of total fat by 3.
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