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Food that would add fat, but not a lot of calories are poultry and fish and non-fat dairy products like skim milk, low fat cheeses and low fat yogurt. These food label food suggestions may only mean different menu choices within your diet plan, which may already include meat and milk. Of course, you could add fat in food label the form of margarine or salad dressings, but would get little else besides the fat. Mostly, you should avoid fried and high fat foods which are also concentrated sources of sugar (empty calorie food label meaning doesn't contribute much nutritionally) and calories. What you could expect if you keep your fat grams at 10 - 12 per day is continued weight loss if you also continue to limit calorie intake to less than you need. Fat provides flavor and satiety (a feeling of satisfactions after a meal) as well as a carrier for fat-soluble vitamins (A, D, E and K).
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