Rina Sabree

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high protein diet menu

A high protein diet menu is the new craze for weight loss today, but it is important to pick the right protein foods to gobble up.

Some high protein foods are packed with saturated fat, leading to bigger problems than being slightly over weight, such as a stroke, diabetes and cancer.  So don’t make this a long term diet, and choose foods that are low in fat and of great nutritional value. Try making delicious meals from this menu:

Beans

Including beans in your diet provides you with multiple health benefits. They not only are high in protein, but beans are known to help lower cholesterol and reduce your risk of a heart attack and heart disease. They are also high in fiber, which helps with your digestion.

Fish

Fish is great because of its high protein content, but it also contains Omega-3 fatty acids which is something that we can not produce on our own. Consuming fish will reduce heart disease, lower blood pressure, and help prevent arthritis. Salmon and tuna saturated in water are the best picks to try.

Chicken

Sticking with chicken is better than eating dark or red meat because it has high protein but less fat. The leanest part of the chicken is the breast, but make sure you remove the skin because it is loaded with saturated fat. Also, chicken provides a great source of vitamin B that helps protect against cancer, as well as the vitamin Selenium which involves immune functions.

Nonfat Yogurt

Choosing a yogurt over milk is best because it provides a great source of protein and calcium, but also allows people who are lactose-in tolerant to enjoy it. Yogurt is a healthy choice too because it provides you with so many other nutrients such as vitamin B2, vitamin B12 and even helps with gastrointestinal conditions.

Egg Whites

Eating just the egg white is best because it is high in protein and leaves out the unnecessary cholesterol the yolk contains. Egg whites also provide other health benefits such as calcium, potassium, magnesium, and vitamins such as B12 to name a few.

Almonds

Almonds are great because they are high in protein, but low in carbohydrates. Studies have also have shown that they help with weight loss, if eaten in moderation. Besides being a great source for protein though, they are an aid for having a healthy heart, lower risk of heart disease and cancer, as well as leading people to live longer.

Broccoli

For the veggie fines, broccoli is the best vegetable to get protein. In fact, it is known to be the vegetable that packs in the most nutrients. It’s rich in both insoluble and soluble fiber, something  your body needs both of, as well as provides you with substance that helps protect your body from disease.

Eating protein can help curve your appetite, but like with anything, moderation is best with a well rounded diet!

Day 23 (Thursday)

Breakfast : Shake Capuccino + Oat (135 + 100 = 235 Kcal)
In between :
Lunch : Nasi campur  (500 Kcal)

Snack : Twisties kecil x2 (100 Kcal)

Dinner :  2 keping kek pisang (200 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1035 Kcal

Semalam pagi buat shake + oat. Okeylah rasa dia boleh diterima. Great! So lepas ni boleh campur oat every time. Saya perlukan oat juga untuk turunkan kadar kolestrol. Sebab dekat mata saya ada macam benjol yang menunjukkan kolestrol tinggi so doctor pernah pesan untuk cek kolestrol tapi mana ada pernah nak cek. Campur oat pun boleh jadi lebih mengenyangkan. Suka suka.

Lunch member ada bawak ikan tenggiri sambal. So dia ajak makan nasik. Kami gi tapau nasik tambah aksesori lain spt telur puyuh dan ikan masin dan hati ayam goreng. Vugidevas !! kenyang sampai rasa nak muntah. Member pun pergi muntahkan sikit makanan baru dia rasa lega. How gelojoh we are kan?

Balik rumah buat kek pisang. Kek favourite suami. So kalau buat mmg berbaloi sebab dia memang suka makan. Saya makan 2 keping. Sedap sangat. Hehe. Then 2 twisties kecik untuk salt craving. Dan rasa macam badan makin naik balik. Sigh

Day 22 ( Wednesday)

Breakfast : McD Big Breakfast (Beef burger + hashbrown + scrambled egg + coffee) (800Kcal)
In between :
Lunch : 2 karipap (260 Kcal)

Snack : Pop corn (100Kcal)

Dinner :  Mee goreng mamak + roti canai (660 +250 Kcal)

Buah : Grapes (100Kcal)

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 2170 Kcal

Semalam keluar pagi jumpa client lalu kat mcD. Teringin nak makan bfast mcD. Call member dia pun nak. So beli 2 set. Ambik yang BIG bfast set pulak tu RM10. Makan tak hingat. Sedap betul lah. Kenyang sesangat. Lepas tu lunch gi post office, lalu kedai roti, beli karipap 2 ketul. Padahal kenyang tu. Tapi sebab terliur sgt. Petangnya gi tengok wayang dengan family. Makan popcorn dalam tu. Baliknya suami singgah kedai mamak tapau mee goreng dan roti canai. Balik makan lagi. Kira-kira lebih 2000Kcal lagi semalam hawau !! Shake tinggal terus. I'm loosing track -_-" 

Day 21 (Tuesday)

Breakfast : Shake Cappucino (135 Kcal)
In between : Roti bakar 1 set  (200Kcal)
Lunch : Mihun goreng (610 Kcal)

Snack : Kerepek pisang (200 Kcal), Beef pie (300 Kcal)

Dinner : Nasi + ayam kari + paru goreng cili (260 + 195 + 100 Kcal)

Buah : Tomato + celery stick salad (200 Kcal)

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 2200 Kcal

Salad tomato + celery stick

Mihun goreng + telur

Hari ni tengah makan roti bakar for breakfast, kawan bagi sebungkus mihun + telur sebab office belanja. So makan mihun for lunch. Then jalan-jalan ke Cold Storage time lunch. Beli 1 bungkus kecil oat. Ingat nak tambah oat dalam diet. Bagus utk turunkan kolestrol kan. Ingat nak tambah dalam shake. Beli bungkusan kecil dulu untuk percubaan. Lepas tu ambil bahan nak buat pie. Then pusing-pusing rasa malas pulak. Letak balik dan beli pie yang dah masak. RM5. Lagi jimat dari buat sendiri. hari ni pun bawak salad so sepanjang hari makan salad dgn mayo light habiskan 1 bekas tu. On the way balik rumah rasa lapar sangat entah kenapa. Suruh suami singgah kedai beli nasi + kari ayam. Dah lupa ada pie dalam beg. Suami keluar meeting kelab so tak masak dinner. Saya makan nasi lepas tu teringat pie ada  dalam beg. Alahai. Makan la pie pulak sebab takut kempunan. Ceh. So semua makanan yang banyak semalam telah membawa 2000Kcal. Tahniah ye! 

Day 20 (Monday)

Breakfast : Shake Cappucino (135 Kcal)
In between : karipap kecil (200Kcal)
Lunch : Teriyaki hati ayam + tauhu + telur puyuh (140 x3 Kcal)

Snack : Yoghurt Marigold Berri ( 143 Kcal)

Dinner : Nasi + fish fillet sweet sour + telur mata (260 + 150 + 100 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1408 Kcal

Sate teriyaki + yoghurt

Hari ni rasa macam mual-mual je. Makan karipap kecik2 tu konon nak hilangkan mual. Lepas tu rasa macam nak makan benda-benda masam. Tengahari pergi post office dan beli sate teriyaki cucuk kat jusco. 3 jenis. Tanpa disedari yang sate secucuk membawa 140 Kcal. Tahniah! Lepas tu beli 1 yoghurt ingat boleh hilangkan mual. Tapi tak jugak. Balik rumah masak fillet fish sweet sour. Makan nasi jugak sebab perut rasa lapar sangat. So sehari makanan yang tak membawa faedah lebih banyak menambah kalori.

Day 19 (Sunday)

Ayam masak lemak

Breakfast : Shake Cappucino (135 Kcal)
In between : Aiskrim milo x1 (200 Kcal)
Lunch : Nasi + Ikan cencaru goreng 1 ekor (260 + 150 Kcal)

Snack : Roti 2 keping cicah ayam masak lemak ( 150 + 250 Kcal)

Dinner : Nasi + ayam masak lemak (260 + 250 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1655 Kcal

Hari minggu another disaster lah kan. Suami keluar buat aktiviti dgn team dia dan saya kat rumah dengan anak sahaja. Paginya saya ambil shake. Lepas tu duduk bertenet. Lapar rasanya pukul 12 mcm tu saya makan nasi yg lebihan semalam dengan ikan goreng cencaru 1/2 . Yang saya goreng untuk anak. Lepas tu saya buat aiskrim milo letak dalam plastic tu. Saya makan satu. Sedap sebab saya buat kaw-kaw punya pekat. Hehe. Untuk anak saya buat aiskrim Ribena.

Dalam pukul 3 macam tu saya masak untuk suami. Masak lemak ayam. Saya makan cicah dengan 2 keping roti. Lepas suami balik dia makan nasi sorang-sorang saya ingat dah tak nak makan lagi lah. Tapi dalam pukul 11 malam saya lapar balik. Homaigod. Maka saya makan ½ nasi dan ayam masak lemak seketul. Nice.

Love weekend. Haha

Day 18 (Saturday)

Breakfast : Nasi + Sotong goreng kunyit (260 + 150 Kcal)
In between : Kerepek pisang ( 200 Kcal)
Lunch :

Snack : Air Soya sebotol (150 Kcal)

Dinner : Nasi + Ikan cencaru goreng 1 ekor (260 + 150 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : Tak timbang

Total : 1170 Kcal

Hari Sabtu bangun pagi panaskan lauk semalam yang tak habis dan makan nasi lagi. Shake tak ambil langsung. Tengahari sambil menonton tv makan kerepek pisang. Sedap betul J. Petangnya keluar ke taman dengan suami dan anak. Naik bukit ke tempat mainan gelongsor tu pun dah mengah. Belum jogging lagi. Ajak suami turun ke tasik bawah bukit pun suami malas nak turun sebab dia cakap nanti malas nak naik balik -_-“

Nak balik beli air soya sebotol hilang dahaga.

Malam nya ingat tak payah makan dah sebab suami mula-mula nak makan maggi. Tapi lepas tu dia masak nasi sebab maggi ada 1 bungkus je tak cukup. Kesian sebab tak de lauk nak makan, saya gorengkan ikan cencaru besar 2 ekor. Dia sekor, saya sekor. Maka makanlah lagi nasi sepinggan. Syorga. Shake lupa terus. Penangan hari minggu kan menu pun lari.

Day 17 (Friday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between : Roti bakar 1 set (low cholesterol butter) (350 Kcal)
Lunch : popia & 2 ketul kuih goreng2  (390 Kcal)
Snack :

Dinner : Nasi + Sotong goreng kunyit (260 + 100 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total : 1255 Kcal

Hari Jumaat pagi member datang office beli 2 bungkus nasi lemak. Dia pelawa tapi nasib baik kuat tahan godaan. Makan roti wholemeal bakar sapu sedikit butter je. Dan lunch ke Jusco beli lauk pauk untuk weekend. Beli popia dan kuih jepun yang goreng2 tu 2 ketul. Balik makan dan menyesal sebab bukan sedap mana pun. Kalori je tinggi bukan main sebab berminyak. Haihh..

Malam nya balik masak untuk suami dan anak. Goreng sotong kunyit. Dah lama mengidam nak makan sotong kunyit. Lega bila dapat makan dan puas hati lah. J

Day 16 (Thursday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between : 3 keping roti cicah sambal bilis (200 Kcal)
Lunch : 3 ketul kuih  (300 Kcal)
Snack :

Dinner : Maggi kari ½ bungkus with kimchi  (160 Kcal)

Buah : Mangga 1 (134 Kcal)

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : 123.5 kg

Total : 949 Kcal

Maggi sup + kimchi

Semalam breakfast hingga ke lunch dok makan roti cicah sambal ikan bilis. Yang emak buatkan dan simpan dalam peti ais buat stok tu. Bawak ke ofis kawan-kawan semua cakap sedap. Tengharinya keluar jalan-jalan ke mall, beli kuih 3 ketul dan buah naga 1/2. Dan malamnya suami nak makan maggi, jadi masakkan maggi. Saya Cuma makan sikit kira dalam ½ bungkus lah. Lepas makan maggi potong mangga manis 3 biji, makan lah jugak dlm sebiji. Yang lain suami habiskan. So semalam Berjaya makan kurang 1000 Kcal. Jarang-jarang berlaku tu 

Day 14 (Wednesday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between : 1 set roti bakar dgn butter (200 Kcal)
Lunch : Tako tao 3 ketul  (300 Kcal)
Snack : Birthday cake butterscotch 1 slice (300Kcal)

Dinner : Nasi + salmon goreng + sup sayur (260 + 200 + 200 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : 123.7 kg

Total : 1615 Kcal

Semalam pagi breakfast roti bakar satu set bersulam dengan shake. ???? boleh pulak macam tu kan. Tengahari kawan kirim tako tao masa keluar ke post office, jadi belikan utk diri sendiri 1 set. Petangnya pulak kat office ada jamuan birthday officemate. Tak boleh nak cakap tidak kepada sepotong kek butterscotch. How amazing sedapnya sampai ke hati. Hehe. Balik rumah my husband masak salmon goreng dan saya buat sup sayur. Makan lagi. Semalam timbang, dah turun ke angka 123..yahuu ! harap dapat berkekalan lah. 

Day 13 (Tuesday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between :
Lunch : Dada ayam pangggang  (250 Kcal)
Snack : Kerepek Pisang (400Kcal) & kerepek ikan bilis (400Kcal)

Dinner : Nasi + sup ayam + sambal ikan bilis (600 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total : 1805 Kcal

Dada ayam panggang + sos cili for lunch

Semalam ambil ayam panggang dada untuk lunch. Dengan harapan dinner tak perlu makan lagi. Tapi anak pulak mintak masakkan sup ayam dan kentang. Dan suami pun suruh masakkan lebih dia pun nak makan juga. Ingat ke dia nak diet sama. -_-“ jadi marilah kita makan beramai-ramai.

Semalam juga adalah hari kerepek sedunia. Siangnya makan sebungkus kecil kerepek pisang dan malam sambil tengok movie makan kerepek ikan bilis pulak. Haihh..

Pengambilan air semakin kurang. Kalau sebelum ni 5L sehari sekarang saya dah semakin abaikan. Not good.

3.2kg !

Hari ni dah start kerja selepas 3 hari cuti. Malas jugak nak gi office tapi tak delah rasa malas macam dulu. Macam sebelum ambil herbalife. Dulu kalau datang malasnya memang melampau sampai rasa nak resign aje. Sekarang ni ada rasa rajin sikit lar…

Pagi tadi naik ke timbang. Yey ada pengurangan. Sebab tu lah rasa baju macam longgar sikit. Perut rasa kempis je.

J senyum sampai ke telinga. Dalam l/k 10 hari hilang 3.2kg. Not bad huh ??!!

Padahal tengok menu makan saya pun mesti takut kan. Mesti tak caya boleh turun jugak. Saya pun tak percaya. Tapi Alhamdulillah dengan izin Allah. So no turning back lah azam nya ni. Tak nak lah naik balik. Biar tinggal sejarah ajelah angkan 120+ ni.. please..

So sekarang 124.5kg. Saya ada 24.5kg lagi utk diturunkan sebelum raya.

Rasa-rasanya boleh ke? Sempat ke? 

Day 12 (Monday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between :
Lunch : Nasi + sayur masak lemak + ikan goreng  (260 + 250 + 140 Kcal)
Snack : Karipap 3 biji, cha koi 3 biji kecil (780 Kcal)

Dinner :

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total : 1585 Kcal

Hari Isnin cuti dan berkunjung ke rumah adik. Emak masak yang sedap-sedap macamana nak tolak rezeki depan mata. Makan nasi dan lauk untuk lunch. Lepas tu dihidang lagi dengan karipap dan cha koi cicah sambal ikan bilis. Aduhai. Sambal ikan bilis masakan emak memang tiada orang dapat challenge. Dah lah mak siap bagi tapau balik rumah semangkuk. Letak dalam peti ais. Kalau lapar2 boleh la wat cicah dengan roti. Kalori lagi !

Day 11 (Sunday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between :
Lunch : Nasi + kari ketam + ikan goreng  (260 + 250 + 140 Kcal)
Snack : Kek oren 1 keping (150 Kcal)

Dinner : Nasi + kari ketam + ikan goreng  (260 + 250 + 140 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total : 1455 Kcal

Hari minggu. Rumah dikunjungi saudara mara. Makan nasi tengahari dan malam sekali. Bagus nya. Sebab ada kari ketam yang sedap. Dan jugak sebab saya buat kek oren untuk tetamu, maka kenalah jugak makan kek sepotong. Just nice untuk menambah kalori kannn…grrrr

Day 10 (Saturday)

Breakfast : Shake cappuccino + F3 (135 + 20 = 155 Kcal)
In between :
Lunch : Pasta ala aglio ½ cawan + fish fillet goreng kurang minyak 3 keping (200 + 360 Kcal)
Snack :

Dinner : Mee goreng ½ piring  (250 Kcal)

Buah :

Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total : 965 Kcal

Its Saturday ! Suami keluar sebab ada event. So saya tinggal di rumah dengan anak saja. Makan pun yang simple-simple saja sebab anak pun bukan jenis yang makan sangat. Semua dia tak nak. Made bubur nasi untuk anak. Dan pasta dan fish fillet untuk saya. Rehat saja sepanjang hari di rumah sebab tak berapa sihat lagi.

Bila suami balik petang, masakkan dia mee goreng. Makan lah ½ piring sebab terliur sangat. Suami kepenatan balik terus tidur, yang cakap lapar tu pun tak sempat makan, mee masuk dalam peti ais.

Day 09 (Friday)

Breakfast : Nasi lemak (644 Kcal)
In between :
Lunch : 100plus (85 Kcal)
Snack :

Dinner : Nasi goreng nenas ½ + all the finger foods (250 + 250 Kcal)

Buah : Epal 1 (120 Kcal)
Teamix : 1 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total :1349 Kcal

Saya isytiharkan sebagai FREE MEAL today !

Sesuka hati dia je buat free meal day. 2 sebab. 1 sebab demam dan satu lagi sebab malam ada dinner party. So alang-alang dah ada party malamnya, saya terus makan sedap-sedap dari pagi. Gosh.

Nasib baik jugak not much food kat party tu. Kira buffett sekali makan je dah habis. Pulak tu tak sedap mana pun makanannya. Lega. 

Day 08 (Thursday)

I have missed so many days because of not feeling well and caught up in some tasks to do. So sekarang nak cuba remember balik apa yang dah ketinggalan for few days menu saya. And I also have a good news to share today J

Let’s begin with Day 08

Breakfast : Shake Capuccino + F3 (135 + 20 = 155 Kcal)
In between : Sandwich sardin 2 set (170 x2 = 340 Kcal)
Lunch : Nasi + ikan sweet sour (260 + 250 Kcal)
Snack : Sandwich sardin 1 set (170 Kcal) 

Dinner : Shake strawberry (135 Kcal)

Buah :
Teamix : 2 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total :1310 Kcal

Kat rumah saya dah buat sandwich sardin. Lupa yang tengahari ada kawan lama datang jumpa dan nak belanja makan. Dia ajak pergi ke Zouk. Ambil set lunch. Nasi & ikan sweet sour. Balik lunch makan lagi sandwich sebab ada lebihan. Malamnya dah tak selera (nasib baik) sebab dah mula demam. Duduk tak kena bangun tak kena. Jerebu pun teruk sangat di kl sampai tak nampak bangunan. Sebab tu lah penyumbang kepada demam dan batuk-batuk juga. Dinner tak makan apa-apa. Just ambik shake. 

Day 07

Breakfast : Nasi lemak + pulut kuning ½ cup (300 Kcal)
In between :
Lunch : Nasi + ayam madu + sambal sotong (260 + 250 + 55 Kcal)
Snack : 1 wafer kaya honey (200 Kcal)
Dinner : Kek sepotong (150 Kcal)

Buah :
Teamix : 2 liter (0 Kcal)
Air kosong :  1 liter (0 Kcal)

Senaman : 0 minit
Berat hari ini : tak timbang

Total :1215 Kcal

Masa tengah nak breakfast dengan shake pagi nya, member ofis datang pelawa makan nasi lemak & pulut kuning with rending ayam dia beli. So simpan shake dalam peti ais, join dia. Memang tak tahan godaan betul -_-“ benci ! benci !

Lepas tu kitaorang keluar cari barang ke Hartamas, diaorang ajak makan kat kedai mamak. Makan lagi ! Time tu tak de lah lapar sangat. Tapi nampak semuanya sedap. Walaupun bukannya sedap sangat pun. Ambil lauk sotong sambal dgn ulam. Lepas tu tengok mamak tu baru bawak keluar ayam madu. Panas-panas. Ambik pulak seketul. OMG. Marahkan diri sendiri kenapa tidak kuat menahan nafsu. Benci myself hari ni.

Tekak rasa perit. Mungkin sebab malam tadi makan 2 biji kiwi letak sikit serbuk asam boi. Kiwi tu masam sangat dan rasa sakit tekak masa makan. Jadilah hari ni batuk2 sikit dan tekak tak selesa. Should take care of my tekak yang sensitive ni. And no kiwi in my diet anymore lepas ni.

So semalam no shake at all sebab takut bertambah lagi kalori intake. Should not happen like that. 

Foods to avoid & foods to eat

Foods to avoid

The most important fat to avoid is trans fat. These used to only occur naturally in meat, before the processed food industry started to chemically alter vegetable oils to increase shelf life and make the food appear more appetizing. Sources include pastries, pies, muffins, cookies, crackers, cereals, potato chips and french fries. You should skip any deep fried foods and be sure to check the label of any processed food.

Second on the list are saturated fats, which you should limit to around 10% of your daily calorific intake. Moderate your consumption of full-fat dairy products like butter, cream, eggs and cheese. Think twice before you reach for the coconut or palm oil - a small amount of canola oil is a much better option.

Be careful when eating in restaurants while on the low fat diet, as foods can often contain hidden sources of fat. Even a humble Caesar salad can contain more fat than a burger! Try a low fat (or fat free) dressing such as balsamic vinaigrette on your salad instead. Another tip is to order your food steamed, baked, grilled, or poached instead of fried.

A common mistake that dieters make when watching their fat intake is to compensate by consuming more calories from sugar. Its important to pay attention to your sugar intake, as a low fat diet means nothing if you eat double the calories! If you get a craving for sweet food, reach for fruits or sorbet.

Foods to eat

The fats that you should have in your diet are monounsaturated, polyunsaturated and omega-3. Get your healthy fats from nuts, seeds, avocadoes and olives. Oils like flax and canola are also good options, while fish like salmon, mackerel and herring are excellent sources of omega-3.

There are plenty of fatty foods that have low fat versions. Try dairy products such as fat free milk, yogurt, cottage cheese, sour cream and low fat cheeses. Keep reading those labels though - its best to stay below 3g fat or less per day from this food group.

In limited amounts, meat can actually be part of a good low fat diet. Low fat deli cuts are great for snacks, while leaner cuts of beef, pork and lamb are fine for mealtimes. Just be sure that the fat has been trimmed off. Poultry like chicken and turkey are good as long as the fatty skin has been removed.

In addition, remember to eat a variety of grains, vegetables and fruits. These are naturally low in fat and packed full of nutrition.

Source : http://www.modeldietplan.com/lowfat.htm