any good low fat tips?

[Girthwider]

Quoted"

Dairy is a Do!

If you shy away from the dairy aisle, it's time to welcome low- and non-fat treats back into your life, because dairy may give your diet a boost!

Research Shows...
A 2003 study showed subjects who consumed three servings of Yoplait Light yogurt daily as part of a reduced-calorie diet lost about 20 percent more weight than those who cut calories alone.

The yogurt-eaters consumed around 1,100 mg of calcium daily. The non-yogurt eaters consumed about 500 mg of calcium a day (the average amount in the typical American's diet).

All of the study subjects followed an individualized diet plan that provided 500 fewer calories than they normally consumed. The yogurt-eaters lost 22 percent more weight; 61 percent more body fat; and 81 percent more stomach fat than the non-yogurt-eaters.

In addition to weight loss, the yogurt eaters experienced an added benefit:

"[The yogurt-eaters] were about ]twice as effective at maintaining lean muscle mass," lead researcher, Dr. Michael Zemel said.

"This is a critical issue when dieting -- you want to lose fat, not muscle. Muscle helps burn calories, but it is often compromised during weight loss."

Also of note is where the yogurt-eaters lost the most fat. They lost 8 percent more stomach fat than their counterparts. Abdominal fat is more dangerous than fat concentrated in other areas of the body.

Obese individuals who carry most of their weight at the stomach (AKA, apples) are at a greater risk of developing ]serious health conditions].

Waistlines were Whittled
The 1,100 mg of calcium helped the yogurt eaters trim an average of one inch from their waistlines; they also experienced a six-fold greater decrease in waist circumference.

It appears that getting enough calcium may trigger the body to burn fat more efficiently and could even reduce the amount of new fat produced.

Dr. Zemel says a diet low in calcium stimulates the production of fat-producing enzymes that break down fat. He recommends eating three servings of low- or non-fat dairy each day.

"The moral of the calcium story is to not dump dairy when you're dieting," Dr. Zemel said. "... A diet rich in low-fat dairy foods, like yogurt, can help make your weight loss efforts easier."

[Dr. Phil]

Don't be persuaded into eating "more" of anything, even fruit. Keep to normal portions since these healthy alternatives like fruit contain sugar.
Nuts too, eat sparingly.

Watch your fat and sugar intake. In many sodas there is the equivalent of as many as 10 spoons of sugar, even in Vitamin Water. I drink tomato juice with Worcester sauce and like to buy pomegranate juice when I can which is very beneficial. Water is the best drink of all.

I enjoy cooking, mostly Chinese meals. I cook a lot of vegetables Chinese style, in a wok, but I never use oil, even wok cooking, I use a little boiling water or stock for vegetables or none at all when searing meats.

If I am very hungry I will chop potatoes, carrots, peppers etc in a baking tray, moisten with olive oil, sprinkle mixed herb over and bake. This is batter than frying. I never eat fried foods.

I don't touch red meats, only a little chicken, mostly fish which I bake or cook dry on a griddle or grill. I grill a lot of chicken and fish.

Avoid creams and sauces. I just ordered a tomato soup starter in a 5-star hotel in Middle East and it was mostly cream. I sent it back. When I ask for tomato I expect tomato. Likewise my seared fish was laced with butter, so that went the same way.

I enjoy steamed rice which I make using chicken stock, with a side dish of chopped chilies and garlic and sometimes chicken or fish. I eat a lot of bread but only the rough bread, free of egg, fat etc. I enjoy dry toast for breakfast. I usually eat one loaf per day.

I like a curry once a week using mostly vegetables or chili fish with steamed rice. I eat a lot of chili, very hot meals.

I don't touch dairy. I do use 99% skimmed milk for cereal.

I drink tea black without sugar and if I ever drink coffee its Bon-Cafe de-caff. I use sweeteners.

Keep food simple, as I mentioned no sauces or dressings, unless fat free or olive oil, try making your own so that you know what you are eating.
 
I can only eat yoghurt, 99% fat free, if its frozen like yogen fruz.

I drink red wine. Exercise about 30 minutes per day. Nothing strenuous, just enough to get the heart racing.  

This keeps bad cholesterol levels down.

For weight loss I think the secret is to eat a balanced diet with no "diets" which favor fats, or carbs etc. That's all nonsense.

Oh yes, never eat processed foods, microwave meals, junk/fast foods... Cook large portions of curry, chili fish etc and freeze if you are busy. If I return home late, I enjoy thick slices of dry toast.

[Kafka]

Don't be persuaded into eating "more" of anything, even fruit. Keep to normal portions since these healthy alternatives like fruit contain sugar.
Nuts too, eat sparingly.

Watch your fat and sugar intake. In many sodas there is the equivalent of as many as 10 spoons of sugar, even in Vitamin Water. I drink tomato juice with Worcester sauce and like to buy pomegranate juice when I can which is very beneficial. Water is the best drink of all.

I enjoy cooking, mostly Chinese meals. I cook a lot of vegetables Chinese style, in a wok, but I never use oil, even wok cooking, I use a little boiling water or stock for vegetables or none at all when searing meats.

If I am very hungry I will chop potatoes, carrots, peppers etc in a baking tray, moisten with olive oil, sprinkle mixed herb over and bake. This is batter than frying. I never eat fried foods.

I don't touch red meats, only a little chicken, mostly fish which I bake or cook dry on a griddle or grill. I grill a lot of chicken and fish.

Avoid creams and sauces. I just ordered a tomato soup starter in a 5-star hotel in Middle East and it was mostly cream. I sent it back. When I ask for tomato I expect tomato. Likewise my seared fish was laced with butter, so that went the same way.

I enjoy steamed rice which I make using chicken stock, with a side dish of chopped chilies and garlic and sometimes chicken or fish. I eat a lot of bread but only the rough bread, free of egg, fat etc. I enjoy dry toast for breakfast. I usually eat one loaf per day.

I like a curry once a week using mostly vegetables or chili fish with steamed rice. I eat a lot of chili, very hot meals.

I don't touch dairy. I do use 99% skimmed milk for cereal.

I drink tea black without sugar and if I ever drink coffee its Bon-Cafe de-caff. I use sweeteners.

Keep food simple, as I mentioned no sauces or dressings, unless fat free or olive oil, try making your own so that you know what you are eating.
 
I can only eat yoghurt, 99% fat free, if its frozen like yogen fruz.

I drink red wine. Exercise about 30 minutes per day. Nothing strenuous, just enough to get the heart racing.  

This keeps bad cholesterol levels down.

For weight loss I think the secret is to eat a balanced diet with no "diets" which favor fats, or carbs etc. That's all nonsense.

Oh yes, never eat processed foods, microwave meals, junk/fast foods... Cook large portions of curry, chili fish etc and freeze if you are busy. If I return home late, I enjoy thick slices of dry toast.

No fried food, no dairy, coffee with sweetener, no bread, no sauce, no junk/fast food... jeeez, healthy but boring 
This reminds me my best friend's father was told by a doctor to stop wine... the father replied "no wine ? you want me to die ?" 
For food as many other things, everything is good, with moderation.

[Bread]

Dr P eats plenty of bread. The right bread.

[Kafka]

Dr P eats plenty of bread. The right bread.

that's right, my mistake... with peanut butter ?

[carbogarbo]

  Try to find healthy, tasty recipes like soft Vietnamese spring rolls. Lots of veggies in a rice wrapper.
  As per the suggestion above, read ingredients carefully and don't buy anything that has a significant amount of calories from fat (anything above, say, 15-20 percent). Or use if very sparingly.
  Buy nonstick pans and cut down on the use of cooking oil. Steam food more often.
  If you're into salads, use less oil or no oil in dressings. You can substitute lemon or lime juice, mustards, vinegars etc.
  Switch to healthier breads. It's hard to beat a good toasted tomato sandwich.
  Try more veggie or fish curries that you make from scratch so you can control the ingredients.
  Instead of chips, grab a piece of fruit or almonds, walnuts, lightly salted popcorn etc

[P.O.D.]

 Try to find healthy, tasty recipes like soft Vietnamese spring rolls. Lots of veggies in a rice wrapper.
  As per the suggestion above, read ingredients carefully and don't buy anything that has a significant amount of calories from fat (anything above, say, 15-20 percent). Or use if very sparingly.
  Buy nonstick pans and cut down on the use of cooking oil. Steam food more often.
  If you're into salads, use less oil or no oil in dressings. You can substitute lemon or lime juice, mustards, vinegars etc.
  Switch to healthier breads. It's hard to beat a good toasted tomato sandwich.
  Try more veggie or fish curries that you make from scratch so you can control the ingredients.
  Instead of chips, grab a piece of fruit or almonds, walnuts, lightly salted popcorn etc

Sure, i tablespoon of olive oil contains about 120 calories however its worth balancing this against the benefits.

Olive oil is a very fat dense food with 100% of it’s calories coming from fat, so the calories it contains do add up quickly. For this reason, if you want to maintain your body weight, watching your serving sizes will be a must.

However Olive oil is excellent for reducing the risk of cardiovascular disease and is entirely cholesterol and sodium free. This is good for a heart health diet.

Olive oil also helps to slow down the release of the carbohydrates that you take in during any given meal, allowing you to maintain better control over your blood sugar levels.

[Dr. Phil]

 Try to find healthy, tasty recipes like soft Vietnamese spring rolls. Lots of veggies in a rice wrapper.
  As per the suggestion above, read ingredients carefully and don't buy anything that has a significant amount of calories from fat (anything above, say, 15-20 percent). Or use if very sparingly.
  Buy nonstick pans and cut down on the use of cooking oil. Steam food more often.
  If you're into salads, use less oil or no oil in dressings. You can substitute lemon or lime juice, mustards, vinegars etc.
  Switch to healthier breads. It's hard to beat a good toasted tomato sandwich.
  Try more veggie or fish curries that you make from scratch so you can control the ingredients.
  Instead of chips, grab a piece of fruit or almonds, walnuts, lightly salted popcorn etc

Sure, i tablespoon of olive oil contains about 120 calories however its worth balancing this against the benefits.

Olive oil is a very fat dense food with 100% of it’s calories coming from fat, so the calories it contains do add up quickly. For this reason, if you want to maintain your body weight, watching your serving sizes will be a must.

However Olive oil is excellent for reducing the risk of cardiovascular disease and is entirely cholesterol and sodium free. This is good for a heart health diet.

Olive oil also helps to slow down the release of the carbohydrates that you take in during any given meal, allowing you to maintain better control over your blood sugar levels.

I am very impressed POD. That sounds very professional, are you a doctor too? 

[Ani b]

have u tried the Dukan Diet? it's very effective for losing weight and you dont go hungry......... check out the book.

[Dyson]

We all need fat in our diets contrary to medical myths and the food industry. Read "Eat fat, get thin" by Barry Groves. Cut out all potatoes, rice, pasta, cakes and then you'll lose weight and keep the weight off. I have lost 35lbs these past 5 months and keep it off. Take care of portion size as well.