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How to Substitute Fat in Your Everyday Diet
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Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body. The number of fat cells is estimated to be around 50 billion for the average person. It can be up to 100 billion for the obese person.

Fat cells are like storage tanks of energy to be used for later use. It has been shown that obese people who binge eat may stimulate baby fat cells to sprout to increase the number of fat cells they have.

Fats are found in foods such as butter, margarine, oils, fats, dripping, nuts and oil seeds. Research conducted indicates that good fats such as fish oils especially deep sea fish, olive oil, canola oil, avocado and nuts contain important fatty acids which if taken by people aged 65 plus reduced the risk of a fatal heart attack by 44%.

Other names for fats include… Lard, animal shortening, coconut oil, palm oil, vegetable oil, butterfat, whole milk solids, copra, tallow, chocolate chips, shortening, margarine, cocoa butter.

There are three types of fat to found in the diet.

Saturated fats - are found mainly in animal products and do the most damage and are the most related to the build-up of cholesterol in the arteries. Research has indicated that saturated fats in the diet can increase LDL cholesterol levels in the blood, which is the unwanted cholesterol and should be avoided. The following foods contain this type of fat:
Meat, Dairy, Eggs, Cakes, biscuits and pastries.

Monounsaturated fats - help to decrease the cholesterol and LDL levels in the blood. The following foods contain this type of fat: Olive Oil, Canola Oil, Peanut Oil.

Polyunsaturated fats - Polyunsaturated fats in small quantities can help to decrease total cholesterol. Examples of polyunsaturated Fats - would be vegetable oil and palm oil.

I recommend that people eat less than 20% of total their total calories from fat.

We know that eating too much fat leads to health problems and weight-gain, but we do need some healthy fats in our diet. Fats are a source of soluble vitamins A, D and E.
Fats provide hormone production and skin health and protection of vital organs and insulation Too much fat in the diet however, can increase the risk of a number of lifestyle diseases that are common in the western world, So Please…

Limit the saturated fats in your diet - which includes butter, cream, full-fat dairy products, fatty meats, cakes, pastries and fried foods.

Choose lean meats where possible and trim visible fat and skin before cooking
Select low fat dairy products where possible
Be aware of the hidden fats in processed foods and foods high in salt
Choose liquid fats over solid fats e.g. olive and canola oil over butter
Include amounts of unsaturated or 'good fats' in your diet. Sources include fish, olive and canola oil, nuts and avocado
Also try to include the good omega-3 fats daily – fatty fish such as salmon, tuna, and sardines are good sources and try to eat three fish meals a week if you can.

Below is a list of fat substitutions that you can apply in your everyday diet whether it is at work, home, or dining out.

High fat cheeses, cheddar and other hard cheeses change to lower fat varieties, edam, ricotta, cottage, gauda, mozzarella, etc.
Chips, french fries change to thick cut wedges or oven baked chips
Chocolate, eat in moderation, buy the best quality, if possible substitute jelly babies or other sugar treats
Cream and reduced fat cream change to low fat yoghurt or skim evap milk
Creamed soups change to clear Soups
Croissants, pastries change to bagels, bread rolls, finger buns
Custard change to low fat custard
Doughnuts change to crumpets, plain scones, raisin loaf
Ice Cream change to low fat varieties
Meat, beef, lamb, pork change to lean beef, trim lamb, new pork or other 90% fat free cuts, lean mince
Muesli bars always check labels for fat change to breakfast bars, power bars
Pies change to reduced fat pies, filo pastry
Potato crisps change to pretzels
Salad dressings, mayonnaise, french, change to vinegar or lemon juice
Savoury biscuits change to wheat crisp bread
Sweet biscuits change to plain biscuits, what meal
TV meals change to lower fat varieties

There are many ways to achieving a reduced fat diet. Here are some examples:


If you like butter or margarine on toast, only have it on the last slice you eat.
If you don't feel like a solid breakfast, have a fruit smoothie.
Mix up your own cereal from two or three types and give your creation a name.


If you eat lunch away from home, plan it the night before. Make sandwiches before you go to bed.
Try some thick vegetable soup with a fresh bread roll to dip.
Invest in a cool bag to keep your lunch fresh.


Try oven-baked potato wedges with a salsa topping.
Go for fresh pasta with a quick tomato and basil sauce.
For dessert, have a piece of fresh fruit with a yoghurt topping.


Salsa dip with pretzels, Plain fruit loaf, Yoghurt, Vanilla dairy custard.

Before a workout

Small glass of fruit juice, Banana and Custard, Half a slice of toast with jam.

After a workout

Fruit/canned fruit, Wheat Bites, Rice cakes with honey.

At Work

On your desk – bottle of water or glass to use at the water dispenser.
In your desk – piece of fruit, small pull-top can of baked beans/creamed corn/stewed fruit.
Bring a few ingredients from home to be combined at work.
Keep some cutlery where you work.

On a Plane

Order a special meal when you book your ticket. You'll usually get served first. Ask for an extra roll or two.

At the Hotel

Take your own favourite cereal and reduced fat milk. Ask that the foods be removed from the snack bar. Eat your own low fat nibbles.


Burger Bar – Plain grilled burger, skim milk milkshake.

Pizza Parlour – Gourmet pizza with lots of veggies, go easy on the cheese.

Kebab House – A little meat with a lot of salad.

Sandwich Bar – Salad sandwiches/Rolls.

Club – A little meat, heaps of mashed/jacked potato and veggies, pasta/rice.

Indian – Lots of boiled rice, tikka, plain naan, dahl soup, raita.

Chinese – Lots of boiled rice, chop suey, steamed dishes, plain noodles.

Italian – Tomato-based dishes, plain bread.

Suggestions in General

Record your food intake to identify problem areas. E.g. emotional eating, unwanted hunger cravings, over-eating. Pay specific attention to the times when you over eat.

Try to avoid severe food restriction (like fasting, low calorie dieting).

When measuring your progress, monitor body fat levels, not weight throw the scale out. Aim for slow fat loss (one pound / week)

By Gary Matthews
All rights reserved. Any reproducing of this article must have the author name and all the links intact.


Biography: Gary Matthews has been a gym instructor for over twenty years. He has trained people from athletes to bodybuilders. His professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. He believes in strength training programs that are short and simple, but with maximum intensity.

Gary is the author of several ebooks, including "Maximum Weight Loss in Ten Weeks" - the complete ebook and time-saving solution for burning away unwanted fat, and "Maximum Weight Gain in Ten Weeks"

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