Fat-free products: list

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-02 16:12

Do you want to lose weight or do you go to the gym every day and need a balanced diet? Make up your diet from foods that can provide the body with the necessary energy. But it is worth choosing the food that will not saturate you with excess calories. The judgment that without vegetable and animal fats the taste of dishes deteriorates is false. In fact, fats perform a number of functions, which ensures the normal functioning of literally the entire body. But don't overuse them. In this article, we will look at which fat-free foods will bring you the most benefit.

Which diet to choose?

To begin with, there is no special diet based on the use of foods without fat. The constant consumption of dishes with a minimum number of calories is considered the most effective method of losing extra pounds in a short period of time. But it is impossible to maintain such a diet for a long time - the lack of fat adversely affects the he alth of both women and men.

Select low-calorie foods

Wishinglose weight, do not limit your food intake to low-fat yogurt and boiled chicken meat. The list of fat-free foods (up to 20 grams per 100 grams of product), which we present in the article, will help diversify your daily diet and increase the usefulness of the diet.

Meat

First, pay attention to the meat. The basis of dietary nutrition is chicken breast and veal, which contain a large amount of he althy protein, which is well accepted by the body. Nutritionists advise eating rabbit as a replacement for fatty meats. Rabbit meat is considered useful, as it contains vitamins B₁, B₂, B₄, B₆, B_{12, PP, K, cob alt, phosphorus, iron, etc.}

Fish

Fish in the diet is a valuable source of protein, calcium and phosphorus, which should never be discarded. Foods without fat in the diet are boiled or baked fish. Nutritionists refer to its low-fat varieties:

• heka;
• river perch;
• pollock;
• cod;
• pike;
• flounder.

Salmon meat is considered an ideal diet food. But the regular preparation of such a product will be too costly for the family budget. Among all fish, salmon is high in he althy protein and at the same time low in fat (1.7 grams of fat per 100 grams of product).

Dairy

The dairy diet is unlike the others because it doesn'tthe body to complete exhaustion. This is due to the fact that the frequent use of milk products makes up for the maximum deficiency of calcium, vitamin D, B₂, B_{12 and phosphorus.}

When eating milk, metabolism is accelerated and the rate of fat burning increases. Try to choose dairy products without fat, for example, 10% sour cream or 1% fat milk. Hard cheese can also be called dietary if the amount of fat in the composition does not exceed 15%. Manufacturers offer their consumers a large selection of fat-free kefir and cottage cheese. Yogurt, kefir or sour cream 0% fat - an excellent base for dressing a side dish or sauce for a dish. The combination of dairy products and berries is considered excellent, it will bring maximum benefit to the body of an adult and a child.

Grains

Buckwheat, oatmeal, millet, brown rice and other cereals are indispensable elements of the diet menu for those who dream of a relief body.

The fat content in cereals is low (from 1 to 2%). The most high-calorie cereal is from oats, since the amount of fat in it is up to 6%. The composition of these products contains complex carbohydrates in large quantities, which add strength and energy during constant physical exertion. When eating porridge in the morning and afternoon, the feeling of hunger disappears for a long time.

He althy vegetables

He althy eating is based on the use of vegetable dishes. Nutritionists are allowed to eat them almost inunlimited quantities without fear of gaining extra pounds. The exception is potatoes. Due to the high concentration of starch in the composition of the potato contributes to weight gain.

In the content of all types of vegetables, the accumulation of fat is not more than 1 gram per 100 grams of product. Boiled or steamed vegetables are a he althy side dish for literally any dish. List of the he althiest foods without animal fat:

• Carrot.
• Spinach.
• Pumpkin.
• Onion.
• Cabbage (broccoli).
• Salad leaves.
• Celery.
• Tomatoes.
• Watermelon.

Fruit

Fruit is also in the lowest fat food group, except for avocados and olives. Frequent consumption of fruits in the morning helps not only to cope with body fat, but also prevents the occurrence of weight gain. Just remember that fruits are high in sugar.

List of products without fats (fruits):

1. Oranges.
2. Grapefruits.
3. Bananas.
4. Apples.
5. Apricots.
6. Pineapple.
7. Cherry.

Mushrooms

Many diets include the use of mushrooms as an alternative to meat. Due to the low fat content in mushrooms, they are a very low-calorie product. There are 20-40 kcal per 100 grams. In addition, a small portion of mushrooms nourishes the body and eliminates the feeling of hunger.

Mushroom dishes allow you to get rid of excess weight without"breakdowns" and frequent mood swings. The main problem with such a diet is substandard and harmful mushrooms, the use of which leads to unpredictable results, such as poisoning.

Pasta

Pasta cannot be called a real dietary product, but the amount of fat in them is about 0.4 grams per 100 grams of product. Italians say that eating pasta doesn't really make you fat. Pasta lovers gain weight from the frequent use of fatty sauces, with which pasta is often served. Pasta consists mainly of carbohydrates, and sauces - of fats. For those who want to lose weight, pasta and sauce should not be combined!

In order to lose a couple of extra pounds, indulge in your favorite dishes. The basic rule of a he althy diet is not to drink tea/coffee and not to eat after 6 pm. In fact, it is quite possible to cook low-fat and tasty pasta with stewed vegetables, mushrooms or with a light sauce without heavy cream.

Beans

Beans are considered an important source of quality carbohydrates, vitamins and minerals, and protein. By introducing beans, soybeans, chickpeas, lentils, peanuts, all kinds of nuts into your menu, you can gradually reduce body weight without resorting to frequent and even fruitless starvation.

As part of legumes, there are vegetable fats in the smallest amount (0.1 grams per 100 grams of product). The cultures under consideration contain in their composition the fiber necessary for the human body, whichspeeds up the digestive process. The calorie content of legumes is low despite their high nutritional value.

Introducing beans into your diet not only helps to "burn" a few extra pounds, but also improves skin and hair he alth, increases mental activity and gets rid of depression and fatigue.

If you decide to eat more fat-free foods, then beans, peas and lentils should be on your table as often as possible.

Nutritionists advise to follow the following daily ratio of proteins, fats and carbohydrates in food - 30%, 20% and 50% respectively. To lose weight, properly distribute products in your daily diet as sources of he althy and unhe althy fats.

Which fat-free foods are the most worth adding to your diet? Of course, all of the above, but in acceptable doses. And in this case, your body will answer you with good he alth.