EXPERT ADVICE

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Expert Advice

“Shouldn’t I be cutting out fat?” 

When you’re trying to lose weight, it’s easy to cast fat in the role of the nutritional bad guy.  After all, fat contains more than twice as many calories (9 per gram) as the other key food components we eat, protein and carbohydrates (both 4 calories per gram).  So Cutting fat from foods gives you more bang for your calorie-cutting buck.  Why not just slash fat from the menu?

It makes sense to be moderate with fat, but not to cut it out immoderately, either. Adding fat to a food slows its digestion, prolonging fullness and helping you feel satisfied. It also aids the absorption of fat-soluble vitamins like A, D, and E.  But most importantly, fat helps make food delicious, and pleasure is a key element in a lifetime eating strategy.  So don’t de-fat your food to the point of tastelessness. Just measure your fats and use a light touch.

1. Don't eat refined foods such as white breads, cracker, potatoes, pastas; choose unrefined, whole-grains instead.
2. Make sure you are getting enough fiber.
3. When eating a carbohydrate-based meal, make sure you add at least a little protein.
4. Add some oil—fats mixes with carbohydrates tend to lessen glycemic impact.
5. Double check!  Researchers at the University of Sydney, Australia, published an international table of glycemic index and glycemic load values (click to view page in another window).

1. Review your food diary and activity log.
2. Get out of your rut.
3. Talk with someone who has been there.
4. Lower your calorie goal slightly.
5. Bump up your activity a little.
6. Get more out of your food diary: Use the "Notes" section to write down what's going on and how you're feeling.
   

The EatingWell Diet. Copyright 2007 by Eating Well, Inc. Published by The Countryman Press, P.O. Box 748, Woodstock, VT 05091. It is prohibited to copy, redistribute or transmit this work for any purpose, commercial or otherwise, without the express written permission of the publisher.

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