Weight Loss Nutrition Tips
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What can and cannot you eat if you want to lose weight? Broadly speaking, we know, no chocolate and cookies and lots of fruit and vegetables. But which fats are in what and are they good for my body? How much can I actually eat? All questions that will be answered in this article. Diet Tips for Weight Loss.
Fats
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People on a diet tend to eat as low in fat as possible, because every gram of fat provides no less than 9 calories. One tablespoon of fat provides about 100 calories. But watch out! In addition to various vitamins, certain fats also provided very valuable nutrients. These are necessary for all kinds of metabolic processes in the body to run smoothly.
Fats provide essential vitamins for the body
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Think of vitamins E, A and D, all vitamins that are only found in fats. For example, (even semi-skimmed) butter and low-fat margarine provide vitamins A and D. Many people who have been dieting for some time no longer smear their bread; by further limiting fatty foods and the use of oil for frying instead of butter and the like, this can lead to a shortage.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Healthy and unhealthy fats
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We can further subdivide fats into healthy and less healthy fats.
Unsaturated fats
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The healthiest fats are the so-called unsaturated fats. The body needs these fats to stay healthy, we find them to a large extent in:
Omega 6 and omega 3 fats
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Have you ever heard of these fats? These are the so-called essential fats: that means that the body cannot make them itself. They are important to prevent all kinds of diseases and to keep the body in good condition; deficiencies of these can result in the most diverse syndromes. That is why these fats are also sold in capsules. The above products are rich in these fats. For example, fatty fish is very rich in omega 3 fats and oil and nuts are rich in omega 6 fats.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Saturated fats
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The so-called saturated fats are less healthy, especially if you take too much of them in relation to the unsaturated fats. These are mainly in:
Low-fat dairy and dairy products
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Buttermilk, skimmed milk, skimmed yogurt, skimmed quark, skimmed coffee creamer contain less than 1% fat per 100 ml slim cream, demi crème fraîche, cooking cream contain 10-20% less fat than full-fat (whipped) cream light brie, light camembert and light cream cheese, 20+ and 30+ cheese, low-fat or light cheese spread, Hüttenkäse, Swiss spread cheese (0% fat)
Lean meat
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Lean beef includes tartare, steak and steak, ribs or lean beef, beef poelet lean pork includes fricandeau, ham slices, plain cutlets, pork fillet, pork tenderloin and fillet chop poultry, including chicken, turkey fillet, chicken roulade, ostrich steak, guinea fowl are very lean
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Lean meat products
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American fillet, ham, chicken or turkey fillet, chicken roulade, fricandeau, roast beef, casseler rib, smoked meat, pastrami, liver, corned beef
Trans fats
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Really unhealthy fats are the so-called trans fats, which are formed during the processing (= hardening) of vegetable oils. You will then see (partially) hardened fats on the packaging with the ingredients. They are in a lot:
'Hidden' fats
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Unnoticed, you consume more fats than intended. Most Dutch people eat way too much fat, namely 105 grams (that's 30 grams too much) and then too many unhealthy fats. Unnoticed you get too much fat from biscuits, savory snacks, cheese and meat.
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Unnoticed, you consume more fats than intended. Most Dutch people eat way too much fat, namely 105 grams (that's 30 grams too much) and then too many unhealthy fats. Unnoticed you will quickly consume too much fat from biscuits, savory snacks, cheese and meat.