Carbohydrates will continue to make up the largest category of foods you eat on a fat-counting diet. Like meat, carbohydrates can come attached to large amounts of fat. This is especially true of carbs you don't prepare yourself. Fats are often added to packaged foods in order to beef up the taste and lengthen shelf life. On this diet, you need to avoid prepackaged foods and go back to basics. This means not buying frozen meals or canned or frozen prepared foods. You might be thinking, 'Oh, I just don't have time for that!' I understand, but many of the foods that make up a fat-counting diet don't take any longer to prepare than microwavable TV dinners, they are better tasting and, let's face it, much better for you.
The carbohydrates you eat on the Perfect Fit Counting Fats Diet, like the fats you eat, need to be the right variety. Some carbohydrates will make you feel full and satisfied. Others will leave you craving more if not right away then in an hour or two. How can you distinguish between the right carbs and the wrong ones? Researchers have come up with a system to help you do just that called the glycaemic load. Foods with a low GL will help you feel full, while those with a high GL will make you feel hungry.
Generally, low-GL foods include fruits, vegetables and foods made from whole grains. These are what many people call 'whole foods', that is, foods that have not been processed foods we eat pretty much as they come. High-GL foods are usually foods that have been refined. Think of foods made from white flour, like breads, biscuits and pastries. Can this make weight loss easier? Research says yes: eating a diet packed with low-GL foods has been shown to help people lose weight at least in part by making them feel full for longer. Does the Counting Fats Diet work? It does for people who like to eat this way. Let's go back to Diane. She started a low-fat, low-glycaemie- load diet and went from 92 to 82kg (14% to 13 stone) in 4 months. As hard as it was, she made a point of eating breakfast with her kids every day. And she started taking in her lunch every day to work.
She was worried that she would feel left out when the other women went to the comer deli, but most of them started bringing in their lunches too. It gives them a lot more time to sit and talk. She also began exercising every day. She told me that she'd never before felt so good. She's continued to lose weight, although not nearly as quickly. She now weighs 75kg (11 ½ . stone). She' 5 still not at her target, but she's getting there. Her sister was so intrigued by Diane's success that she started on the diet as well. Now they are exercising together every day. And what about John? It was tough initially, but he's eating three meals a day, and just doing that has made him feel a lot better.
The office is still filled with the kind of food he doesn't want to eat despite his attempt to ban them. He brings in his own snacks, however, and that goes a long way towards keeping him satisfied so that most days he can walk past the pizza without stopping. He lost 9kg (20 lb) in his first 3 months on his diet and has gone back to practicing his tae kwon do almost every day. His blood pressure is down and so is his cholesterol.
What does a low-fat, low-glycaemic-load diet look like? To help you put these theories into practice, I have provided a list of foods in quantities that contain 5 grams of fat or less, a 7-day meal plan and some tasty low-fat recipes.
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