What are fats

The most harmful are considered to be animal fats, or saturated. They not only contribute to the increase of volume of a waist or hips, but also increase the cholesterol in the blood.

Such fats are suet, butter, chicken skin, palm and coconut oil. So before any purchase you must carefully examine the composition of the product, that it contained no saturated fat.

Polyunsaturated fats are included in the composition of margarine, vegetable oils. The body needs a small amount of this grease daily, so salads nutritionists recommend to refill it with oil.

Most helpful are the monounsaturated fats from the diet to exclude in any case it is impossible: they are contained in olive oil, canola oil, avocados, nuts, seeds, fish. Nutritionists recommend to include these foods in the diet, because in moderation they do not contribute to weight gain.

What foods are reduced in fat

Great nizkorodov product is boiled chicken breast without skin and veal. They form the basis of many dietary rations that contain large amounts of protein and are well absorbed by the body.

Diets with a limited intake of fat may be allowed, poached, boiled or cooked to season fish. From this product to give up in any case impossible, as fish is a source of protein, phosphorus and calcium, which are so needed by the body. To lean varieties of fish include cod, river perch, flounder, pike, hake and Pollock.

In stores now there is a wide choice of fat-free yogurt, sour cream, cottage cheese and milk. They are perfect as dressings and sauces to dishes. A great solution is a mixture of dairy with berries, this dish can be replaced very rich desserts.

Of course, have almost no fat vegetables, which need to be used as garnishes for pasta, boiled potatoes. Vegetables should be boiled or steamed with no added oil.

For those who adhere to strong restrictions in the diet, this finding will be grains, legumes, which contain minimal number of fats. Cereals, puddings, casseroles - all of this can be mixed with berries and vegetables, sauces with low-fat yogurt to make the diet more enjoyable and delicious dishes.