03-16-2006, 12:08 PM
Joined on: Jul 2005
Location: South Carolina
Healthy Low fat diet instructions I typed up for my friend a few months ago...
Ok here it is.
Dont eat more than 20 grams of fat a day, but get as close to it as you can. I would usually do 19. sometimes 20. You dont want to go more b/c then you wont loose weight as fast. If you do too less its BAD for you and then your body will go into starvation mode and try to hold onto the fat you have so be careful!
You can get low fat or fat free....
and lots of other stuff
Make sure you take your vatimins everyday too its not PART of the diet but its good for you and you want to be healthy not sickly.
Having healthy and low fat snacks throughout the day will really help boost your matabalism.
Make sure you check the nutrition information on everything b/c sometimes you can be surprised what has fat in it that you may not think would. Also you have to do that anyway to check how much fat is in it and what the serving size is.
I personally love this diet b/c it really works for me AND its not complicated. You can shop for the food yourself without spending lots of money.
examples of fat content...
this is not 100% exact but pretty close to it...
egg yolk 5 grams of fat (egg white 0)
medium size chicken leg without skin 2.5 grams of fat
medium size chicken thigh without skin 5 grams of fat
Im not possitive about chicken breasts and other white chicken meat you will have to check the package for that but white meat has much less fat the dark meat such as the thigh and leg.
Turkey meat is a great thing to get b/c its low in fat.
a great low fat lunch would be a turkey sandwich b/c bread does not have a whole lot but it does depend on the bread so check the fat content and add it up.
Here is an example day... (fat content is diefferent depeding on the type of cerial, milk or whatever so CHECK the fat content)
cerial 1 1/2 cups - 2 grams of fat
skim milk - 0 grams of fat
bannana - .2 grams of fat
apple - .2 grams of fat
turkey sandwich meat - 4 grams of fat
bread - 2 grams of fat
lettece, tomato, mustard - .2 grams of fat
if you so desire... snack again..
couple of low fat crackers - lets say its 2 grams of fat
chicken thigh - 5 grams of fat
rice - check package but may be 0 grams
brown gravy - 1.5 grams of fat
vegitable - .2 grams of fat
so at the end of this day the fat comes to....
so you may be able to go ahead and have desert yogurt or low fat fudge popsicle. You can find low fat deserts!
desert is lets say 2 grams of fat, that comes to 19.3 grams for the day. PERFECT!
eating out can be hard but it is possible depending on where you go. some places have low fat items on the menu and tell you have much fat is in it. so check around.
The first time I did this diet I did it for 1 month right before I got pregnant with Samuel. I Lost 10 pounds in that month.
2nd time was after I had Samuel and I did it for about 6 weeks and lost 13 pounds.
Jason did it with me that time and lost like 20 pounds.
Now with me, I also exercised while on the diet.
Jason did not. GO FIGURE!
Now REMEMBER!!!! Even if something has no fat dont go crazy with it have REASONABLE PORTIONS!!!!
B/c if you go overboard with quantity, it wont matter if your following the proper amount of grams of fat a day you WILL NOT LOOSE WEIGHT!
GL to everyone that gives this a try!
I realize that different diets work for different people, but this one worked great for me, my sister and my husband!
Chem pg Sept 09
Last edited by Dulcie; 08-09-2007 at 03:47 AM.