Eating a low-fat menu is one of the keys to maintaining a healthy weight. For this reason, there are more and more young people who are interested in knowing how to design balanced and reduced calorie diet plans.
It is true that it is not easy to modify food habits overnight; however, there are some simple strategies that can be incorporated little by little into the routine to limit the intake of harmful foods and opt for lighter and more organic dishes.
Lowering fats does not have to be a synonym of going hungry or doing restrictive diets; In fact, the idea is to learn to choose sources of “healthy fats” that provide many benefits to the body.
How to start eating better? What should a low-fat menu contain? In this opportunity, we want to share in detail a weekly menu model so you can start improving your diet.
The keys to enjoying a low-fat menu
Before knowing in detail the low-fat menu recommended for young people it is important to know the different types of fat, as well as the foods that contain them.
This makes it possible to understand why all the fats in the diet should not be eliminated and how they can be added, in a moderate way, in any diet plan.
Good fats (unsaturated)
The organism, to some extent, requires sources of fat to function in optimal conditions. Foods with unsaturated fats also called “good fats”, are the best option to cover this need without exposing health.
Of course, it is not convenient to abuse their consumption, since their caloric content is high and in excess, they hinder the functions of the metabolism.
A low-fat menu may contain foods such as:
- Olive oil
- Nuts and seeds
- Avocado (avocado)
- Coconut oil
- Fatty fish
- Lean meats
Bad fats (saturated)
Unfortunately for everyone, saturated fats are present in many foods for regular consumption. It is very difficult to eliminate them completely from the diet; In spite of this, there are some measures that can be implemented to reduce them to the maximum.
These fats, considered “bad”, increase cholesterol levels, affect metabolism and are related to major heart diseases and overweight.
They can be found in foods such as:
- Inlaid and prefabricated foods
- Butter and vegetable oils (palm, soy, etc.)
- Fat meats such as bacon, veal, etc.
- Milk and whole milk
This is the most harmful variety of fat. Its consumption raises the levels of bad cholesterol (LDL) and lowers the good cholesterol (HDL). Unlike the previous ones, they are easier to identify because they are those artificially produced by man.
Ideally, avoid them altogether so as not to ruin the low-fat menu that is proposed as a way to have a better diet.
Its sources are:
- Package chips
- Embossed meats
- Bakery and pastry
- Fast foods
- Salty snacks
Low fat menu model for young people
This low-fat menu is recommended for young people because it contains light and balanced foods that can meet the nutritional requirements of this age. It is very easy to apply and it is not a dangerous hypocaloric plan.
- Breakfast: A glass of freshly squeezed orange juice and a toast with tomato and olive oil.
- Lunch: A bowl of green salad, a portion of the roasted breast and brown rice.
- Dinner: A bowl of chicken broth and spinach omelette.
- Breakfast: A coffee with skim milk and a turkey sandwich with lettuce and tomato.
- Lunch: A plate of chickpeas with spinach and a portion of chicken with lemon.
- Dinner: A mixed salad and a portion of baked fish.
- Breakfast: A cup of tea to taste and a bowl of granola or assorted cereals.
- Lunch: Green beans with boiled potatoes and a chicken drumstick with artichokes.
- Dinner: A bowl of carrot cream and a portion of the roasted breast.
- Breakfast: A glass of fruit juice and a slice of bread with avocado and tomato.
- Lunch: A bowl of green salad and mushrooms with onions.
- Dinner: A bowl of chicken broth and a baked thigh.
- Breakfast: A glass of orange juice and two whole-grain toast with olive oil.
- Lunch: A bowl of vegetable cream and a portion of roasted lean meat.
- Dinner: Mixed salad with shredded chicken.
- Breakfast: A cup of infusion to taste and a half cup of assorted cereals.
- Lunch: A green salad and chicken fajitas with peppers and onions (without dressings).
- Dinner: Fish Broth.
- Breakfast: Green vegetable smoothie and a slice of whole wheat bread with tomato.
- Lunch: Tomato and rice salad with vegetables and chicken.
- Dinner: A cup of zucchini cream and a tuna omelet.
Snacks for morning and afternoon
- Smoothies of fruits and vegetables
- Nuts and seeds (small amounts)
- Fruit salad
- Natural milk or low-fat yogurt
Do you encourage yourself to improve your diet? Follow the example of this low-fat menu and enjoy healthier and reduced-calorie dishes. You will love it!
You may also like http://menhealthcare.net/tips-for-gaining-weight-healthily/