To meet your target weight loss, try this easy 20120 formula: eat no more than 20 grams of total fat calories daily, and eat at least 20 grams of dietary fiber daily.
Eat Less than 20 Grams of Total Fat a Day
Excess fat in the diet causes heart disease, diabetes, cardiovascular disease, and breast and uterine cancer. Less fat in the diet results in
more stored fat being burned as fuel so both you and your fat cells ‘I
become nice and thin.
• Fat contains 9 calories per gram, whereas both carbohydrate and protein contain only 4 calories per gram. (One pound of body fat contains 3,500 calories.)
• Fat is the number one killer of both your heart and your figure.
• Consult a chart for the total grams of fat in various foods and keep a record of what you eat.
• To maintain your ideal weight, eat no more than 20 grams of fat daily.
Eat at Least 20 Grams of Dietary Fiber Daily
• Fiber helps you lose weight because eating fiber rich foods leads to slower emptying of the stomach that makes you feel full earlier. Fiber contains fewer calories for its large volume (called a high bulk ratio) so that it satisfies your hunger center more quickly and fills you up without filling you out. It has the ability to absorb lots of water and therefore regulates the progression of food through the digestive system.
Fiber helps to lower blood cholesterol and also decreases the risk of heart disease, hypertension, and stroke. Fruits, vegetables, and whole grains are not only high in fiber but also contain many nutrients and antioxidants. Consult a chart for the total grams of fiber in various foods and keep a record of what you eat. To maintain your ideal weight, eat no less than 20 grams of dietary fiber daily.
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