Understanding Food Labels and Your Fat Limits

Trying to lose weight can be confusing with all these “low diet” eating plans around. It doesn’t have to be though. These diets usually really do complicate things by focusing on all the foods you can’t have, that leave you tired, cause malnutrition, and usually make you just regain the weight you’ve lost. The truth is that we do need fat to lose fat, and understanding food labels and the limits in fat intake you have is important.

So don’t neglect fat like many low fat diets advocate. Long term you do need fat in your eating plan to burn fat. But just how much fat do you need to lose weight and still be healthy? Of course this would change dependent on the person, but generally speaking, I think a healthy amount fat on a daily basis is around 60 grams. That is roughly 10 grams of fat per meal, if you where aiming for 6 meals (including snacks) per day. But that’s the short answer.

If you haven’t already, you will soon realise how important it is to read food labels. By ignoring them you will find out how easy it is to blow out your daily intake of fat. Food manufactures will go to all lengths to disguise the various ingredients that are not healthy for you or your waistline, but by law in Australia, the ingredients of food products must be displayed on the packaging. Having an idea of what’s on these labels will allow you to stay within this limit and thus achieve and maintain your new weight, once achieved. Once you have mastered understanding how much fat intake your body requires per day, you will be able to move towards understanding how much of the other major fuel sources your body requires each day.

Nutritional Information Panels on the packaging reveals how much fat there is per serve or per package. Therefore it is imperative, especially at the start of your weight loss journey, that you read these panels. This is so that you can be calorie aware, in control and record your daily intake of fat so that you can try to avoid exceeding 60 grams per day, or 10 grams per meal. In addition to the ingredient lists, will be a nutritional content table. In current day this is required by law to be labelled on all processed food, or at least be available for the consumer to source via phone or internet. Be careful when reading these tables to check the serving size, the servings per packet, and the fat content in what you are about to consume and not just the per 100g.

Please also pay extreme attention to the amount of carbohydrate and the proportion of carbohydrate SUGARS in each serving. Unused carbs in your body can be turned to fat easily if your body is that way inclined. And carbs can be as nasty as fats in processed foods, but matching portion sizes of unprocessed foods is easy when you understand what the labels refer to. Most of the time if it’s fruit and vegetables, or lean meats and dairy for protein you’ll only really need to refer to your hand for portion sizes. This makes eating one ingredient natural foods easy to measure versus, packaged foods, which you never know what you can get in them.

There is some truth in the matter with low fat diets, however the only fats you should be cutting are the ones that are within junk food. Try cutting the junk food for 21 days first, and by then it will become a habit and your slimmer body will be thanking you for it. You will also be able to incorporate a little junk food once to twice a week if you really want too, after you have done a 21 day detox. But crap junk foods contain high sugary carbs mixed with high levels of fat. This allows your blood levels to spike and at the same time allow the saturated fats to enter the blood steam that make you fatter. Cut out the cookies, cakes, lollies, fried foods and replace them with the foods below and you will notice the difference.

Focus on eating the right fats such as nuts, seeds, fresh oils, such as olive, flax seed or sunflower oil. Lean red meats also have an acceptable amount of fat, just cut any excess fat that you can see off before cooking it, and grill meats adding flavor with herbs, and you will be well on your way to getting to your 60 gram quota. By eating the right foods with higher amounts of unsaturated fats you will provide the body with the essential fatty acids required for a healthy heart to keep the blood pumping and flushing the toxins that cause you to become fat.

People are becoming more aware of the dieting scams out there these days. Can you see that the manufacturer of these diets are just in it for a quick buck and not to help you lose weight long term, as you shift from one low diet to another? Don’t be another one to fall for these low fat diet scams. Just start to understand food labels by looking at them over time and follow a healthy balanced diet recommended by credible people in the industry and you will on the right path to permanent fat loss success.

Learn more about the Burn The Fat Transformation System


As a Trainer and Coach for over 10 years now, I've helped many people reach their goals as well as achieve my own including having lost 35kg. I'm my very own guinea pig when it come to achieving a fitter, healthier life and now I'm here to help you. Start by signing up to the Really Really Fit newsletter, Free Book and Video training that will change your mindset and life.

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