Passion for "light" products, or low-fat, has turned into a massive mania. Slender, attractive heroes of commercials insist that such products are the solution to all the problems of our time: they not only make us beautiful, healthy and ageless, but also help our careers, our personal lives, and it’s not clear how we lived without them before? Supermarket shelves are filled with these products, and there are also special departments and separate shops: a lot of money is made on their production.
What attracts us to low-fat foods?
First of all, they are designed for those who want to lose weight, and we have more and more of these people: many have managed to spoil the metabolism of themselves and their children over the past decades of food "abundance". The vast majority of women among consumers of such food: in any diet for weight loss there are recommendations - there are low-fat and low-fat. And where to find it? You can, of course, create a balanced diet, use products with negative (zero) calories, but this takes time, and you can buy everything in the store ready-made: why bother if the wise manufacturer has already calculated everything?
Sometimes you can hear about low-fat meat products, but it’s more difficult to remove fat from them. At our meat processing plants, fat-free soy isolate is usually generously added to sausages.
Let’s clarify again: low-fat products can be harmful not only because they deprive our body of necessary fats, but because they are “filled” with many unsafe additives used by our food industry. Of course, sometimes they can be consumed - for example, they are included in many diets - but it is better to eat a 2-2.5 times reduced portion of a regular product and do without health problems.
For a normal person, any person needs to include fats in their diet. Getting fats in the right amount can protect the body, atherosclerosis and, surprisingly, from the development of obesity. Fats are not poison at all, the more a person moves, the more nutrients he needs to absorb with food.
Doctors say that deficiency of animal fats negatively affects the human psyche, exacerbating irritability, provoking the development of depressive states.
What are skim milk products
Low-fat dairy products are easy today at any supermarket. But the inscription on the packaging misleads consumers. Because dairy products with low or even zero fat content contain many calories. This is due to the desire of manufacturers to make their products tasty. Having saved the same kefir from fat, you can destroy its taste appeal. To avoid this, manufacturers add sugar and starch to skim milk products, which add kilograms no worse than bad cholesterol.“Lightweight” dairy products can reduce the risk of getting, stroke and other diseases due to the low cholesterol content. However, they need to be consumed in a reasonable amount, building a diet not only on curds and milk with a minimum amount of animal fats. Only in this case, low-fat products will bring undoubted benefits.
If you do not want to refuse skim milk products, use vitamin complexes, eat fresh vegetables and fruits as often as possible. This will allow you to get a slim figure without harming your health.
Low Fat and Slimming
Animal fat helps to strengthen the immune system, the proper absorption of nutrients from food, preservation of lipid metabolism. Today, many diets are built on the use of fat-free "milk". It is impossible to eat exclusively low-fat foods if you want to lose weight. All because you will experience a feeling of hunger, low-fat products do not give a feeling of satiety for a long time. As a result, a losing weight person eats more and more light yoghurts, drinks kefir, filling the body with carbohydrates. This imbalance will lead to increased fatigue, the occurrence of metabolic problems. Oversaturation with carbohydrates also makes the skin dry, sluggish, which leads to the formation of cellulite. Therefore, if there are skim milk products, you should not rely only on their magical effect. Be sure to focus on exercise.Related videos
Is there any benefit in low fat foods? Do they help to lose weight? Or are all these just tricks, and in fact they not only do not bring benefits, but also harm the body? Let's try to figure it out ...
To get started, let's figure it out, due to what degrease products?
Usually, animal fats in milk are replaced with soya - soy isolate and flour are used. At the same time, the nutritional composition of the product changes: there are more proteins and less fat-soluble acids. The amount of cholesterol and saturated fatty acids is reduced. Since the consistency of the product suffers due to a decrease in fat, additives appear in the composition: a variety of stabilizers and thickeners. Often they have no energy value and can be very useful for our body, such as algae. But starch is also used, which cannot be called useful (especially genetically modified), even though it is twice as low as fat.
Often, animal fat is replaced with vegetable fat: the most common case is “light” mayonnaise. Moreover, they do not contain trans fats (as in quality spreads), but there are useful polyunsaturated fatty acids.
All attention is on the labels!
If you want to lose weight, then the amount of fat really needs to be limited (but within reasonable limits). Prefer low-fat foods. Judge for yourself: let's say you drink 3 cups of milk a day. With a fat content of 3.5%, this is 22 (!) G fat, and with a fat content of 0.5% - only 3 g! Moreover, scientists have proved that almost all useful substances are stored in skim milk. Of course, some vitamins will be lost, but manufacturers take care of this, enriching their product with them additionally. There is no evidence that they are absorbed worse. You can not say about calcium ... Unfortunately, calcium from milk with a fat content of less than 1.5% is absorbed worse, so it is better to alternate foods with a low and optimal fat content.
And read the labels carefully! Very often fat-free foods contain an excess of starches and sugars. It also happens that the manufacturer indicates the wrong fat content of the product, so trust only trusted brands and households. And take into account the emotional moment: often a person can sort out calories for the reason that, they say, "this is the same product, which means you can eat a lot!".
How to get the best results from a low fat diet?
On a low fat diet, the level of "bad" cholesterol decreases and the level of "good" rises. This leads to a reduced risk of atherosclerosis. But it is important not only to reduce fat content, but also to give preference to vegetable fats (oils) and fish oil. These types of fats should be 25% of the daily energy requirement! Lack of fat leads, paradoxically, to an increase in the level of "bad" cholesterol and triglycerides in plasma. Decreases glucose tolerance. In addition, a person intuitively becomes prone to overeating carbohydrates.
Take the Scandinavian diet (the northern version of the Mediterranean) as a model, and also do not forget that without active sports, you will not argue!
Countless articles and even dissertations are devoted to the use of zero-fat products. Each store has similar dishes - low fat products. To make sure of this, just look into the milk department. There you will have cottage cheese and milk ... marked "0% fat".
Many people see fat-free products as salvation from excess fat. Moreover, they can be eaten as much as your heart desires. Their inclusion in the diet eliminates the need to eat exclusively tasteless cereals and raw vegetables. Let's try to figure out where the truth is, and where is the myth, inspired by the marketing of food manufacturers.
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Folk Wisdom, Medicine and Experience
Are low fat foods good for you?
Slimming Myths
The most common misconception is that low-fat foods are very helpful in. In fact, such a generally accepted opinion is useful only to manufacturers who respond to the needs of customers and offer them something that everyone is willing to pay for. According to eminent nutritionists, the use of low-fat foods is very doubtful.
Not so long ago, experts identified the main myths about losing weight:
- separate nutrition helps to lose weight;
- eating after 6 in the evening promotes weight gain;
- fruit juices are very healthy;
- need to eat less often;
- only low-fat foods should be eaten.
Why can’t you believe “zero” products? The fact is that completely isolating fats is unrealistic. The maximum that can be achieved at dairy plants is to lower the percentage of fat to the level of 0.5%. Why don't manufacturers write numbers after zero? Thus, they convince the buyer that the product will not cause any damage to the figure. That is, we can conclude that "zero fat" is an advertising tool.
About the benefits of fats
Another erroneous opinion - extra pounds - is a consequence of the use of fatty foods. At the same time, there are healthy fats. These include polyunsaturated fatty acids. They contain fish, seafood, vegetable oils. Such compounds are of particular interest to ladies who care about beauty and health.
The biological role of beneficial lipids:
- associated with metabolism;
- provide cells with reliable protection against aging;
- essential for healthy skin and hair.
An important point: these substances are not independently produced by the body and can enter it only with food. Eating only low-fat foods, you are unlikely to be able to replenish this balance.
Worse than fat
Always get acquainted with the composition of low-fat products. You are not surprised that the technological processes make the cottage cheese safe for the figure and at the same time retain its excellent taste. Chemistry, starch, sweetener is much more dangerous than "killed" fat.
By the way, it is fats that are largely responsible for the taste of food. If they are almost completely excluded, then the food will become tasteless and fresh. Nobody will buy such products, therefore sugar or tasty “chemistry” is often added to them. Surprisingly, such food can turn out to be much more high-calorie than its "fat" counterpart.
The presence of fat-free sweetener products is also not an advantage. According to nutritionists, the benefit of such a substitution is very doubtful, because the calorie content of a sugar substitute, although lower than sugar itself, is not much. In addition, the continued consumption of food containing fructose or any other sweeteners can cause an increase in insulin concentration.
Another harmful companion of products with zero fat content is trans fats, which extend the shelf life of food and at the same time harm health. These are the provocateurs of ailments of the CCC.
Most often, dairy products are degreased, but recently you can also hear about low-fat meat. Most successes in this matter were achieved by meat producers in Germany: they replaced fat with egg white. As for our low-fat sausages, looking at their composition, it seems that they put everything except the meat itself. Including milk powder, which is generally incompatible with meat.
Low Fat and Calcium
Products with 0% fat content became popular because they supposedly removed all the “harmfulness", but left a high calcium content. However, few people know that calcium is not absorbed without fat.
Cottage cheese is useful because it contains calcium, phosphorus and protein. The body absorbs calcium in the presence of fats, proteins, vitamin D. To absorb 10 mg of calcium, you need 1 g of fat. Half a pack of cottage cheese (100 g) contains about 95 mg of calcium. In order to assimilate it, the body will need about 9.5 g of fat, namely, so much of it contains 9% cottage cheese.
Calcium is responsible for the formation of the skeleton. That is why children are forbidden to give low-fat foods.
How to be?
You need to learn from the mistakes of others. The fashion for low-fat products appeared in the United States. And what did it lead to? A third of America’s population is obese. This is a consequence of products with "magical" properties. A huge part of the population began to switch to them completely, excluding normal fats from the diet. But the chase led to even bigger problems.
Manufacturers began to replace all animal fats with trans fats, and in order to improve the taste, they began to flavor food with all kinds of nutritional supplements, from which they want to eat even more. As a result, dairy products, cookies, waffle cakes and sweets began to be consumed by people in unlimited quantities. Firstly, taste enhancers contributed to this, and secondly, the products were positioned as harmless.
In order not to fall into such a trap, you need to understand: the appearance of fatty deposits is much more influenced by carbohydrates, not fats. Therefore, it is more logical to refuse not from fatty kefir, but from a bun or cookie. It is better to reduce the amount of sweets, sources of simple carbohydrates (white bread, instant cereals) than to refuse milk with normal fat content.
On the Internet today you can find many online calculators for calculating the daily calorie intake for women and men. You enter your data (height, weight, age) and indicate the degree of physical activity. Based on this information, the calculator gives the daily calorie intake. Knowing the calorie content of the products, you can determine for yourself suitable servings of milk, cheese, meat or any other meal containing a certain amount of natural fats.
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Who is losing weight at least once in his life did not switch to milk 1% fat, low-fat cottage cheese and lean bio-yogurt? Everyone knows the desire to at least somehow reduce the fat content of their diet. And for some reason, the black list, first of all, includes dairy products. Our nutritionist will tell us about the benefits and harms of skim dairy products.
What is skim milk?
If you ever had to see how milk is driven through a separator, you could personally see what remains after the cream is separated from the milk. It is not completely edible, like a serum, substance. This is milk of 0-0.5% fat content. Milk with a fat content of 1% is not too different. What do we buy in the store? Quite a decent white milk with a pleasant taste. To achieve this, dry milk powder helps manufacturers. But we want to buy a completely useful natural product! And on the box just this is written!
Skim cheese
And if everything is clear with milk, then low-fat cottage cheese is an even bigger question mark. Fat-free cottage cheese, if it is natural, so acidic that it is simply impossible to eat it without sugar, and if it is not poisonous, it is rich in various additives: starch, thickener, sweetener, etc. But we buy fat-free cottage cheese in order to reduce the overall fat content of your diet and, most often, lose weight. Starch, sugar and other inedible additives are not included in our plans.
Yoghurts ... poison
About yogurt in general is a separate issue. They are stuffed with normal fat content with a whole bunch of "E", and fat-free just contraindicated for consumption. Do you like yogurts? Either buy without additives, or learn how to make it yourself from fat milk.
Fat-Free Dairy Slimming Products
And now about losing weight. Dairy products of normal and high fat content will not be deposited on your sides if you do not eat them with bread, jam and sugar. Remember this as an axiom. And low-fat dairy products are so stuffed with additives that they simply abound in easily digestible carbohydrates. Eating fat-free yogurt or kefir for the night, you think that you are losing weight, but actually make yourself worse.
Calcium and other vitamins in dairy products
Often low-fat dairy products are enriched with calcium artificially in order to attract buyers. However, do not be very mistaken about this. No matter how it sounds scary, but calcium is poorly absorbed from dairy products. To do this, he needs a special acidic environment. Therefore, if you have a calcium deficiency, then you can not do without medical treatment and consulting a competent specialist.
But you should know that dairy products are rich in fat-soluble vitamins A, E, D, which are not absorbed without fat! It turns out that dairy and sour milk products are most useful in their original form: enriched with fats.
If you like dairy products, do not deny yourself the pleasure to eat delicious cottage cheese with a fat content of at least 5%, drink kefir 2.5-3.2% fat, season a vegetable salad with a spoon of fat sour cream, and even enjoy cream. Just do not sprinkle cottage cheese with sugar, fruit and jam. Do not eat all this with bread, cookies and bagels. This is no longer dietary. Be healthy and treat your body wisely!
The modern food industry can turn anything into a dietary product, whether it is curd or sweet soda. However, often colorful packaging skillfully hides the true essence and considerable harm of low-fat products.
Low Fat Products: Myths
The zero fat content, which the manufacturers of some products proudly declare, is the first fact that causes great doubts. This statement is true, perhaps, only for green tea and water. Almost all foods contain fats, albeit in minimal amounts. Another misconception is that low fat makes eating healthy. However, it is for this reason that it loses its rich taste, and this is compensated for with the help of enhancers, taste, flavorings, stabilizers, sweeteners, etc. Such a magnificent bouquet of nutritional supplements does not bring any benefits to the body. In addition, conventional fats are often replaced with artificial trans fats. It is scientifically proven that their frequent use causes metabolic disturbances, undermines the immune system, increases the risk of developing diabetes, negatively affects the emotional state.
Another myth - low-fat foods saturate the body well and dull the feeling of hunger. In fact, they rekindle it even more, forcing them to consume them again and again. In addition, a dangerous misconception begins to work here: the fewer calories in a product, the more it can be eaten. The problem is that low-fat foods are saturated with carbohydrates and salt. And since carbohydrates are absorbed quickly, the body will soon require a new portion, as a result, the number of calories consumed grows with extra pounds. Salt, in turn, retains excess moisture and harmful substances in the body, and also loads the heart and kidneys beyond measure.
Low Fat Products: True
The main advantage of low-fat products, as manufacturers assure, is the low calorie content. However, this property, as well as the benefits or harms of low-fat products, is doubtful. So, diet breads, popular today, saturate the body with carbohydrates and provoke a feeling of hunger. Therefore, nutritionists recommend replacing them with wholemeal bread. No less popular instant cereals contain many harmful additives. In order not to put yourself at extra risk, it is best to eat regular oatmeal, buckwheat porridge or unprocessed rice. The previously mentioned trans fats, which significantly increase blood cholesterol, are often added to semi-finished meat products. Those who want to lose weight should replace these products with dietary meats such as beef or rabbit meat. You can also switch to low-fat fish or poultry.
Fat-free foods are harmful primarily for people with intolerance to certain components, which can cause severe allergic reactions. It is important to understand that foods with a normal fat content are vital for a balanced diet, which ultimately allows you to gradually reduce body weight and keep it under control. While the consumption of low-fat products, disrupting the metabolism and leading to other functional malfunctions, leads to a set of extra pounds and health problems. Special attention should be paid to the widely replicated benefits of skim dairy products.
Milk self-deception
Are skim milk products useful? Many consumers answer this question positively. Oddly enough, but with a low fat content, many dietary dairy products are practically inferior in energy value to conventional analogues. First of all, we are talking about low-fat cottage cheese, saturated with artificial additives to improve taste. This is why reading labels is so important. Among other things, close attention should be paid to the expiration date. Low-fat dairy products can be stored for months, of course, thanks to artificial preservatives.
The harm of low-fat dairy products is also confirmed by the example of yogurts, so beloved by adherents of diets. The calorie content of skim yogurt may not exceed 60-70 calories. However, in this case, due to the lack of fats, the product loses the correct structure, and in order to return it, manufacturers “pump” it with stabilizers and other additives. The amount of fat in such yogurt really tends to zero, as well as the content of protein valuable to the body.
It is advisable to include low-fat dairy products in the diet only for patients with high cholesterol, hypertension, and also as a prophylaxis of atherosclerosis. It’s prudent for healthy people to replace high-fat foods with less high-calorie foods. For example, instead of cream, buy dairy, and instead of 20 percent, take 15 percent.
The constant calculation of calories and the rejection of delicious food with a natural taste is unlikely to help get rid of extra pounds. The basis of a healthy diet is balanced products, the calorie content of which in most cases plays a secondary role.
