Fruitless Fad Diets

Fruitless Fad Diets
Fruitless Fad Diets

Fruitless Fad Diets

With obesity predicted to affect more than 50 percent of the population by 2050, the age of fruitless fad diets and quick weight loss schemes has become more popular than ever before. From the apple cider diet to the Hollywood 24 to the Factor 5 diet, each of these diets claim to quicken weight loss and increase vitality.

Can they help you to lose weight?

Unfortunately not… Aside from helping you to achieve immediate water weight loss, the vast majority of dieters have revealed minute weight loss reduction of just one to four pounds before plateauing after a few weeks. More disappointingly, once dieters stopped using these fad diets they immediately regained all the weight they lost.

Are fruitless fad diets free from risk?

While fruitless fad diets can help dieters to benefit from immediate weight loss, almost all of them are not good for long term use.

Limiting the amount of nutrients required to ensure your body is working at optimum capacity, many fad diets involve cutting your calorie content to less than 1,000 calories a day, which is more than half of your daily nutritional allowance.

Supported by extreme workouts and unrelenting calorie counting, many of these diet fads run the danger of causing you to feel fatigued, unable to concentrate and prevent your body from working properly – all of which are bad for your health.

How can you spot a fruitless fad diet?

Fruitless fad diets are quite easy to spot. Promoting a quick fix solution to your body concerns, you can easily recognize a fad diet by:

  • Too good to be true claims.
  • Lack of clinical case studies.
  • Removal of one if not more of the five daily food groups.
  • Recommendations from trials without reviews from other researchers.

Pro Shape RX
When choosing a diet or weight loss pill, it is always important to thoroughly analyze their studies first before adding them into your diet. If there are no medical trials or proof that they can produce real and credible weight loss, then more often than not they are too good to be true.

We recommend Pro Shape RX for long-term, safe weight loss. Forget the fruitless fad dieting.

Calorie Tapering for Weight Loss

Calorie Tapering for Weight Loss

There’s an old saying,

“Eat breakfast like a king, lunch like prince and dinner like a pauper.”

Arranging your meals from largest to smallest is wise advice.

Calorie Tapering
Calorie Tapering

The typical American dieter skips breakfast or grabs a doughnut or some such thing. Then they enjoy a big lunch most often consisting of fast food. The day with a huge dinner followed by a  bedtime snack. Do you see a problem here? If you’ve been a regular reader here, you should. If you’re a new visitor, catch up and keep up! 😉

The Calorie Tapering Approach

Do you want your body to utilize every calorie as efficiently as possible? Reverse the order and eat a large breakfast, a small dinner, and avoid the late night snacks. Your body is much less likely to store your early morning meal as fat because you’ve been fasting overnight. That large, heavy meal for dinner is MUCH more likely to be stored as fat. You burn less calories and your metabolism is at it’s slowest while you sleep at night. This is called the calorie tapering approach to dieting.

Not all nutritionists and exercise physiologists agree on the theory of calorie tapering. However, nearly every successful bodybuilder and fitness competitor in the world embraces calorie tapering. And we’ve never seen a fatty bodybuilder. Have you?

We recommend this approach wholeheartedly. The most important part of the calorie tapering method is to make breakfast your largest meal. Eat sparingly at night, allowing at least three hours before you go to bed.

The best approach to calorie tapering is to try to follow it as it was intended. Many people have difficulty adjusting to calorie tapering, especially if doing the reverse is a life long habit. Which it is for most. You’ve got a lot of company if you’re thinking you could never make such a change in your eating habit.

Having Trouble with Calorie Tapering ?

In this case we suggest you start from the bottom. Try hard to stop snacking at night. Move your last food intake for the day as far away from bedtime as you can. Three to four hours is best, but if you find that too difficult, shoot for 2 to 3. Work your way up to 3 to 4. Allow both your body and mind to adjust gradually.

What you will soon discover is that you’re good and hungry in the morning for that large breakfast! When you reach this point comfortably, you’re on your way to practicing a full day of calorie tapering.

By starting this way, you increase the length of your nighttime fast, which is broken by a hearty breakfast. Using this method consistently is one of the most effective ways to lower body fat.

See also: Breakfast on the Fly,  The Ancient Pancake

Diet Drugs vs Diet Supplements

Diet Drugs vs Diet Supplements

Do you go to the doctor and ask for a prescription diet drug, or do you hunt down a diet supplement instead? Which way is more effective? First, let’s look at the definition of drugs. This encompasses all drugs, not just diet drugs.

Diet drugs or diet supplements?
Diet drugs or diet supplements?


Drug Definitions

  • A drug, broadly speaking, is any substance that, when absorbed into the body of a living organism, alters normal bodily function.
  • A substance used to treat an illness, relieve a symptom, or modify a chemical process in the body for a specific purpose.
  • A substance, often addictive, which affects the central nervous system.
  • To affect the structure or any function of the body of man.


  • A supplementary component that improves capability of a body function.
  • Vitamins, minerals, herbs, or other substances taken orally. Meant to correct deficiencies in the diet.

Now ask yourself, which sounds better for you, diet drugs or supplements? The answer seems pretty obvious.  Supplements.

Diet drugs are causing untold health problems for people taking them. In Europe, the government is pushing, pushing, pushing weight loss. They had to withdraw a drug called Rimonabant pushed onto over weight victims. One man developed depression so severe he’s still not recovered 2 years later.

From a recent report on diet drugs:

There are many new obesity drugs in the pipeline, though perhaps scared off by the recent debacles. After Rimonabant’s withdrawal, 27 possible diet drugs lined up for trials were abandoned. Drug companies are opting for weight loss products that combine existing drugs.

Reductil was also withdrawn from the market after a study suggested it increased the risk of cardiovascular problems.

Go With Supplements

These reports forget to mention supplements. Why? Because supplements aren’t intertwined with government. The government wants to run health care. They use health departments and paid off so-called experts and buy reports and recommendations. It’s all about money and control, not you, not your weight, not your health.

Pro Shape RXSupplements are natural; they do not contain man-made drugs that alter the natural disposition of your body. Period.

Mother nature doesn’t need to fatten a wallet or pad a bank account.

What to Watch for When Choosing a Diet Supplement

Be sure the company manufacturing them doesn’t add fillers or additives. Check for medical approval. See if it is certified and endorsed by reputable sources. You will find supplements to be far safer and more effective.

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Tenacious Thermogenic Effect

Tenacious Thermogenic Effect

The thermogenic effect can be quite powerful when practiced properly. The following general description was taken from an abstract to the source

The intake of nutrients is known to increase energy expenditure. Measured thermic effects of nutrients are 0-3 percent for fat, 5-10 percent for carbohydrates and 20-30 percent for proteins. The autonomic nervous system modulates the thermogenic effect of nutrients.

Thermogenic Effect
Thermogenic Effect


The Thermogenic Effect in Simple Terms

Okay, let’s break this down into good old-fashioned plain English.

Following are some physiological facts that may help clarify the thermogenic effect. The thermogenic effect is often used in the several small meals a day approach to losing weight and gaining muscle.

      • Every single physiological process uses energy. This includes digesting food, breathing, thinking, blood circulation etc. In fact, some of the calories in the foods you eat are burned off just to digest them. The
        net amount of calories absorbed is actually less than the amount contained in the food. This process is called the thermogenic effect of food.
      • Negative calories. These are foods such as asparagus or lettuce that have a high thermogenic effect and a low calorie density. They are called negative calories because they are so low in calories the energy required to digest them can wipe out the calories. Pretty cool, isn’t it?
      • If you decide to try this approach, you’ll want to eat foods with a high thermogenic effect. Foods of this nature include fibrous vegetables and lean proteins. Examples are chicken breast, fish and egg whites.
      • You will never get fat eating lean proteins! Lean protein stimulates metabolism. Green vegetables or salads will never make you fat, either.
      • Fats and refined carbohydrates have a very low thermogenic effect.
      • For now, you should understand this. Eating every three hours equals high thermic effect. This leads to fast metabolism. Missing meals equals no thermic effect or a slow metabolism.

Thermal Effect of Proteins

It takes more energy for your body to break down proteins and use them than it does for simpler foods like sugars. The thermal effect of proteins is the highest of all foods. After eating protein your metabolic rate will increase by approximately 17 to 20 percent. In other words, if you eat 100 calories of protein, 17 to 20 calories will be used just to digest the protein! By comparison, the thermal effect of carbohydrates is typically around 10-percent while fat is just 5-percent. If you can eat complex food every three hours while awake, your body will better utilize the nutrients you consume because the nutrients are in appropriate quantities, which your body can easily break down and use.

Too many nutrients ingested at once tend to overload your digestive system. Thus, many valuable nutrients are converted to fat. Frequent feeding helps to stabilize blood sugar levels, which in turn reduces hunger and cravings, halts fat storage and reduces the feeling of sluggishness that accompanies big meals. Many people follow a daily diet like this by eating six small meals each day and swear it is the fastest and most painless way to lose fat and gain muscle!

In Summary

Once you understand the concept of the thermogenic effect, you’ll never want to miss a meal again! You’ll realize that eating properly increases your metabolism to help you get leaner. Skipping meals slows down your metabolism and makes you fatter!

Now that’s a more pleasant sounding process, isn’t it?

PS. Thermogenic effect and thermic effect are interchangeable terms.

EcoSlim: Buy 2 Get 1 Free

EcoSlim: Buy 2 Get 1 Free

Apologies. This offer is no longer valid. EcoSlim is a great product, though. Read on if you would like to learn more about it.

Maintain a healthy weight and a balanced metabolism with all-natural EcoSlim. EcoSlim is a 100 percent safe, non-addictive natural herbal remedy.



EcoSlim can especially benefit those individuals needing to consistently support routine weight management and a healthy metabolism without compromising health or serious side effects.

It’s a huge help with those who find they enjoy “comfort foods” due to its ability to fight off hunger cravings and stabilize mood swings.

EcoSlim supports the healthy functioning of the digestive system.

EcoSlim is effectively used as part of a total slimming program to safely support healthy metabolism, energy levels and systemic balance in the stomach and digestive system, without harmful side effects and without stimulants.

Again: NO artificial stimulants or ephedra. This product comes in a concentrated tincture formula that facilitates rapid absorption into the blood stream. No pills to take.

*Offer no longer active. Might we suggest Native Remedies Slimmer’s Assist and EcoSlim ComboPack# instead? It is known as a “complete weight loss solution“.


 Herbal supplement for healthy weight and balanced metabolism.

I feel very motivated to carry on and firmly believe that your products have helped to correct an imbalance that has been causing me to put on weight even when I ate a healthy diet. I am also very grateful for all your help and support.

See more Slimmers Assist Reviews.

Slow Metabolism?

Slow Metabolism? Cutting Calories Can Make it Worse!

Slow Metabolism?
Slow Metabolism?

First, it’s important to note that for those who do eat far too much – and if you’re guilty of this, you know it – a cut in your calorie intake is necessary. No one can engage in “pigging out” on a regular basis and not gain weight. This has little to do with a slow metabolism.

Some can get away with this when young, but as age creeps up, so will the numbers on the scale. Common sense, 101…apply it!

The average person who sincerely watches their portions and tries to eat a reasonable amount of food every day often find themselves unable to drop pounds. We’ve been programmed to think the first thing we need to do is stop eating as much as we currently are eating. Not necessarily true! In fact, eating more can actually result in an increase in your metabolism. In other words, it can boost a slow metabolism!

Most of us who have dieted have heard or even used the expression, “I must have a slow metabolism!” Or, seeing someone who can eat like a horse and never gain weight, “Wow, s/he must have a GREAT metabolism!

Well, while it’s true that some metabolism factors are genetic, there are things you can do to give yours a boost. No matter your unique genetic code and no matter your age. And a reduction in calories is NOT the answer to a slow metabolism.

Decreasing calories causes your metabolism to slow down.

That’s right. So, instead of immediately thinking you have to cut calories to lose weight, consider increasing activity FIRST. This will kick start a fat-burning effect and it’s far better to burn fat than starve fat.

What Kind of Activity?

Aerobics are probably your best bet when it comes to fat burning. You don’t have to run marathons or walk 10 miles or jump around in your living room for an hour. If you’re out of shape, it’s best to start slow and gradually build yourself up in time and intensity. You’ll still get results.

Be gentle with your body. Learn your strengths and weaknesses and adapt. And don’t force yourself to do something you dislike. This only leads to distaste for exercise and more excuses for procrastination. It puts a negative aspect on the whole idea of exercise, let alone the actual exercising!

For example, try a 10 minute walk after your largest meal of the day. When done, grab some hand weights and do another 10 minutes of weight lifting exercises.

Alternatively, try a theraband. These are especially good if you have joint problems, arthritis, etc. Getting into this habit alone can be helpful.

About That Food

Now just because you’ve planned to raise your activity levels, this doesn’t give you free reign to stuff your face.

Nutritional quality runs in degrees. Food choices aren’t good or bad. They aren’t black or white. There are shades of gray. When you want to reduce your weight or break a plateau, you have to improve your food choices.  You do this by eating fewer processed foods. Replace them with foods that are in their raw, natural state.

Food should be food you enjoy. Don’t force yourself to eat something you find distasteful just because it is considered healthy. Too much of this and you’ll find yourself on a binge of your favorite fattening foods.


  • You now understand that decreasing calories can slow metabolism, ruining your weight loss efforts.
  • You know you have to increase your activity to increase your metabolism.
  • You understand that swapping out some of those foods you know aren’t the best for you, foods in more of a “raw” state can allow you to eat more and burn more fat.

See also: Using Nature to Boost Metabolism

Restricting Calories Detrimental to Fitness

Restricting Calories is Detrimental to Your Fitness

The most common means of dieting is restricting calories. The first thing we thing of when we think “diet” is “Can’t or shouldn’t eat this that or the other thing”.

Restricting calories is not the answer.
Restricting calories is not the answer.

This amounts to calorie restriction, which can actually lower your metabolism. When your metabolism lowers, so does your fat burning ability and your chance of dropping pounds.

Lift Weights
But why does this happen? Basically because when you cut down on calories, you’re body works to adjust to less “fuel”. The first way it does this is to lower your metabolism. Adding more alarm, study after study tells us that low calorie diets without exercise will always cause 40 to 50 percent of the weight you do lose to come from lean tissue. Even with exercise, if a diet is too restrictive in calories, much of the weight loss will still be lean tissue.

The Thyroid Factor

Many of us are aware of the fact that we have a thyroid gland and that it can play a role in weight gain. This is because our thyroid gland is largely responsible for regulating the rate we burn calories while at rest. The thyroid has an active hormone known as T3. When significant calorie reduction takes place, it reduces output of this hormone, which results in a decreased metabolism.

The Dreaded Plateau

Now you can see how restricting calories to lose weight can actually turn on you. It should be easier to understand why so many dieters reach a plateau. A plateau is a point at which no matter what they do, how little they eat or how much they exercise, they can’t lose another pound. This means your body has adjusted to a lower amount of calories and adapted in order to conserve energy.

What’s really scary is that if you’ve reached this point, merely going back to normal eating habits could mean weight gain. Your body is not burning calories as efficiently as it was before the diet.

And it gets worse. At this point you can start having gnawing hunger pains and insatiable cravings. Ensuing frustration can cause you to break your diet. Weight creeps back up, body fat increases and you now have less muscle and a slower metabolism. Many people will not only gain back any weight they’ve lost, but will add to it.

This is where the expression “yo-yo cycle” comes into the picture. It’s a vicious cycle that some battle their entire lives.

The Signs and Symptoms of Restricting Calories

How would you know if you’re reaching this point in your dieting efforts? The first signs are those of being under nourished.

  • Fatigue.
  • Lethargy.
  • Inability to sustain levels of physical activity.

Restricting calories is known to cause all three symptoms.

What to Do?

Give up the idea that you have to starve to lose weight. Sure, if you starve yourself you’ll lose some weight. This simply IS NOT HEALTHY. Keep this thought in mind:

Temporary dieting can only produce temporary results.

Seven Suggested Steps

  1. Adopt the mindset that you are going to be working on changing life-long habits permanently.
  2. Plan to do muscle toning exercise at least 2 times a week for a minimum of 20 minutes per session. Hang onto that all important lean muscle mass. If you wish, work to develop more!
  3. Obviously restricting calories is in order for anyone who has been in a bad habit of over-indulgence. Decrease slowly and intelligently! Healthier foods, cutting out fried foods, etc.
  4. Work toward off setting reduction in calories with increase in physical movement. Formal exercise or things like gardening, walking, sweeping, vacuuming, etc., all count.
  5. Determine your minimal calorie requirements with the help of a physician and never drop below them!
  6. Woman on ScalePractice “grazing”, not gorging. In other words, eat several smaller meals (4 to 6) throughout the day as opposed to 2 or 3 large ones. This keeps fuel going in while energy expenditure is going out. It also wards off binge-type urges, hunger pains and feeling unsatisfied.
  7. Set out to lose no more than 1 to 2 pounds per week. Yes, it takes some patience but the long term, satisfying results are well worth it. And remember, if you’re doing your muscle toning exercises, you’re replacing some fat with muscle which could actually reduce your body size. This occurs even if the scale isn’t showing a significant reduction! It’s exciting, trust me. Once you’ve experienced a drop in clothing size while your scale remains the same, you’ll embrace muscle toning! See A Beginner’s Full Body Workout.

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Weight Loss Fat Loss

Weight Loss Fat Loss

To make things worse in the world of fitness and weight loss, you’ll often read about weight loss – only to turn around and find yourself reading about fat loss. Weight loss fat loss …

Is there a difference? Yes, there is.

Weight loss fat loss?
Weight loss fat loss?

Weight loss and fat loss are not only confusing subjects, they can be conflicting and enormous amount of “advice” floating around from “experts” can be contradictory. This can lead to major mind turmoil for just about anyone. So much so, a person can easily wind up giving up before long.

Consider this: You can take a diuretic and lose 5 pounds of so-called weight off your scale over night. But have your REALLY lost any body fat? Your body is 70 percent water, so no, you didn’t. You just drained it of vital fluids.

A general guideline to follow is anything that creates a fast drop in poundage is nothing more than “weight loss fat loss”. And this “weight loss” can also damage muscle. Oftentimes this type of weight loss can be bad for your health. Be careful.

Fat loss, on the other hand, takes time. You need patience and perseverance. But with every day you’ll feel a bit better, become a bit leaner and find that you’ll reap rewards you can FEEL (very important) in short order. This will motivate you! And when those jeans are suddenly lose around your waist and you need to put another hole in that belt you bet you’ll be smiling! Even if the scale doesn’t appear to be budging.

Weight Loss Fat Loss Can Intermingle.

Hopefully you can now clearly see how weight loss fat loss are not the same thing. Your goal should be losing fat while maintaining muscle. As long as your body has solid muscle, you needn’t worry as much about what the scale says. The ratio of muscle to fat in your body counts for more. You can weigh in at a very lean 5’7″, muscle-intense 140 pounds and wear a size 8, whereas another woman who is more “flabby”, also around 5’7″, would weigh in at 140 and be a size 12!

So basically, when you lose weight, it’s really FAT you want to lose. The best way to do this is to replace fat with muscle. Muscle will keep burning fat ’round the clock, too. Even while you’re asleep.

The 3 most common answers I get when I ask people what their fitness goals are:

  1. Lose weight.
  2. Be stronger.
  3. Feel better with more energy.

Those are fine; however, you should zero in on your goals and be more specific. Determine a “weight loss fat loss” goal in specific pounds. Determine a “be stronger” goal along with “feel better” in gaining strength and endurance that allows you to easily skip up a flight of stairs without becoming a bit out of breath.

Where to begin losing fat?

Lifting Barbell Weights
Of course, exercise. You don’t need to follow “no pain no gain” approach, but you should work your muscles to the point you feel “stiff” and a bit on the sore side. Don’t think of it as “sore” though, think of it as STRENGTHENING. Visit our exercise section for a myriad of ideas on different exercises you can perform for strength gains. Try to do muscle gaining exercise every week – at least 3 times, about 20 minute per session, okay? On alternate days, get in a walk or other form of cardio exercise you enjoy for 20 to 30 minutes per session. Housework, lawn mowing, gardening all count, too!

In your diet you should try to:
Fruits and Vegetables

    • Reduce saturated fat.
    • Cut trans fat.
    • Reduce refined sugars.
    • Eat a variety of natural foods (fruits, vegetables).
    • Eat plenty of fiber.
    • Eat small, frequent meals.
    • Stay hydrated.

The American College of Sports Medicine (ACSM) has established guidelines for healthy weight loss. Their recommendation for a weight loss goal is 1 to 2 pounds per week. This is very reasonable and more importantly, very doable for anyone. It also helps you achieve permanent, healthful weight loss.

Some fitness gurus will tell you to sit down, write out goals, do this and do that. Well, if you feel something like that will work for you, go for it. However, for those not inclined to this type of approach, one little note jotted down and kept near you – repeated until ingrained in your mind – DOES help:

I can accomplish virtually anything I set my mind to.

Forty Four Fat Trimming Tips

Forty Four Fat Trimming Tips Freebie

Bringing fat levels into line with health recommendations is not as difficult as most people seem to think. It is a simple goal, easily accomplished by shaving a few grams of fat here and a few grams of fat there. Following are 44 suggestions that offer help to get you started.

Forty Four Fat Trimming Tips
Forty Four Fat Trimming Tips

The Forty Four Fat Trimming Tips

  1. Take the focus off small meat portions by trying stir-fry’s. Very little or no oil and lots of vegetables keep the dish lean.
  2. Try the en papillote (paper packet) technique for fish or chicken. Use parchment paper or foil and place lean meat, herbs, vegetables and a splash of liquid, like wine, in the center. Wrap and bake.
  3. Bake fish with a splash of white wine, chopped tomatoes, and basil for a fast, low fat entree.
  4. Opt for the select grade in meat; it has less marbling and much less fat than choice cuts.
  5. Marinate lean cuts of meats with citrus juice, vinegar, or other acidic liquids to help tenderize them before cooking. Add fresh herbs to flavor marinade.
  6. Substitute turkey breast or lean ham for luncheon meats like bologna, salami, and liverwurst. Or try low fat turkey copycat versions of pastrami and bologna.
  7. Let lean smoked ham or Canadian bacon take the place of bacon in recipes. Ham offers the smoky flavor of bacon with less fat.
  8. Use meat and cheese as side dishes, and let vegetables and grains fill out the plate.
  9. Peel the skin off chicken or turkey after roasting or baking. As long as you remove skin prior to eating, you will cut back on fat.
  10. Broil meats used in stews, soups and roasts rather than browning them in oil. No need to add more fat to foods that already contain plenty.
  11. Oven-fry chicken and fish: Dip in egg whites, coat with seasoned bread crumbs and bake on a nonstick pan coated with vegetable spray.
  12. Make fruit pies with a single crust. Place the fruit directly in the pie dish and top with pastry. Or make an open face fruit tart.
  13. Bake, stew, or poach peaches (or apples or pears) with cinnamon, cloves and honey for a lean dessert splurge.
  14. Puree chopped cantaloupe in the blender, then add a dash of nutmeg and serve the sauce over ice milk or low fat frozen yogurt.
  15. Substitute evaporated skim milk in recipes that call for heavy cream.
  16. Reach for gingersnaps, vanilla wafers, graham crackers, fig or low fat fruit bars, and animal crackers when cookie cravings strike.
  17. Serve angel food cake with fresh strawberries (or frozen, thawed, with
    syrup included) and fresh kiwi slices for a colorful dessert.
  18. Make pudding with skim milk. Add a touch of spice, like nutmeg, cinnamon, or cloves, to boost flavor.
  19. Cook onions, mushrooms, and green peppers in a pan coated with nonstick vegetable spray, not oil. Two tablespoons of oil used to saute vegetables will carry an extra 240 fat calories. Vegetable sprays add less than ten.
  20. Cut back on buttering vegetables with this gradual method: Use one part margarine with one part lemon juice. Eventually try for mostly lemon and little or no margarine.
  21. Top a baked potato with salsa, meatless chili, or low fat cottage cheese and dill or mixed vegetables plus a tablespoon of grated low fat cheese.
  22. Roast vegetables (sweet pepper chunks, zucchini, asparagus, sliced eggplant) for some low fat flavor. Spray lightly with vegetable spray. Bake for about 15 minutes at 400 degrees or until tender but crisp.
  23. Peel and chop jicama or cucumbers; sprinkle with chili powder to make a Tex-Mex style munchies.
  24. Create a tangy salad dressing with a splash of rice vinegar and dried herbs, or combine plain nonfat yogurt, Dijon mustard, and spices for a creamier topping.
  25. Fix a mock cream sauce with nonfat, plain yogurt; season with dill and serve over salmon. Another variation: Season yogurt with horseradish and serve warm instead of chilled.
  26. Save roughly 10 grams of fat by substituting a tablespoon of mustard for
    a tablespoon of mayonnaise on a sandwich. Other low fat spreads include fruit and vegetable chutney and salsa.
  27. Substitute low fat milk and chicken stock for cream in recipes. The flavor will be less rich, but will taste as good.
  28. Keep reduced fat margarine’s and mayonnaise on hand; they often contain half the fat of the full fat variety. Nonfat mayonnaise is another option.
  29. Use nonfat powdered milk to lighten coffee instead of cream or nondairy creamers.
  30. Pour syrup on pancakes or waffles instead of butter. Two tablespoons contain 100 calories, but zero fat. Two tablespoons of butter add 200 calories, almost all from fat.
  31. Revamp vinaigrette dressing recipes from traditional 3 part oil, 1 part vinegar, to 3 parts vinegar, 1 part oil. Use rice vinegar for a milder flavor.
  32. Mix equal amounts of nonfat plain yogurt with mayonnaise to make a creamy, lower fat dressing for tuna or chicken salad. For even more savings, use reduced fat or fat free mayonnaise.
  33. Concentrate on a few target foods that you are willing to substitute for or limit. Starting with small changes allows for a better long term adjustment to low fat eating.
  34. Look for crackers and snack products that have been baked rather than fried. Be sure to read the Nutrition Facts panel.
  35. Chill homemade and canned soups; skim off the fat layer that forms on the top. Each tablespoon discarded saves about 120 fat calories.
  36. Let an 8 ounce container of 99 percent fat free cottage cheese stand in for the ricotta cheese in your lasagna recipe. You save almost 200 calories, most of them from fat. Nonfat and low fat ricotta cheeses are also available.
  37. Order pizza with any kind of vegetables such as onions, broccoli, mushrooms, green pepper and less cheese. For a meat topping, choose Canadian bacon or ham instead of high fat sausage or pepperoni.
  38. Drain pan-fried foods on a paper towel before serving to absorb extra grease. Go easy on the oil.
  39. Keep the oil in your saucepan or wok very hot when stir-frying.
    Vegetables soak up cold oil much quicker than hot.
  40. Sprinkle powdered butter substitutes (found in the spice section) onto hot foods like baked squash and mashed potatoes. One half teaspoon, a mere four calories, replaces the 108 calories and 12 grams of fat found in a tablespoon of butter.
  41. Fill the refrigerator with nonfat yogurts, sliced raw vegetables, seasonal fruits, fruit juice bars, and frozen low fat fudge bars. When the urge to snack strikes, these low fat munchies will be at your fingertips.
  42. Nibble on bread sticks instead of buttery dinner or crescent rolls. Bread sticks are much lower in fat, and there is less temptation to slather them with butter.
  43. Experiment with fresh herbs like basil, dill, rosemary, and cilantro. Try
    them on vegetables and poultry and in soups. They add lots of great flavor but no fat.
  44. Give yourself a break on occasion. When you are tired of paying attention to every bite of food you put into your mouth and craving a few French fries or a slice of chocolate cake, indulge and enjoy yourself! For heart and overall health, diets do not have to include only certain foods. It bears repeating: Low fat eating is all a matter of balance.

Download the Forty Four Fat Trimming Tips FREE

Download the Forty Four Fat Trimming Tips in PDF
Download the Forty Four Fat Trimming Tips

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