Obesity Discussion Forums - View Single Post - Weight-loss options: 5 popular diet approaches

Obesity Discussion · 01-23-06, 01:42 AM

Low Fat Diet info:

Many people who are trying to lose weight believe that reduced-fat or fat-free foods are also low in calories and that they can eat as much as they want of these foods. But this isn't true.

Foods contain different combinations of calorie-containing nutrients. Carbohydrates and protein provide 4 calories per gram. Alcohol provides about 7 calories per gram. Fat provides 9 calories per gram.

When fat is reduced or removed from a food, the other nutrients still remain and contribute to the calorie content. Also, manufacturers may alter the amounts of the remaining ingredients. For example, corn syrup (a carbohydrate) is often increased to make up for the loss of flavor or texture that results when fat is taken out.

Lower fat foods that aren't lower in calories offer the most benefit to people who are at a healthy weight and don't need to limit calories but want to limit fat to reduce the risk of cancer or heart disease. If you're trying to lose weight, check food labels closely for total calorie content, not just the fat content.

Reduced-fat foods: A calorie comparison
Food Serving Fat (grams) Calories
Chocolate chip cookie, regular 1 cookie 6 130
Chocolate chip cookie, reduced-fat 1 cookie 4 110
Ice cream, regular 1/2 cup 10 160
Ice cream, reduced-fat 1/2 cup 3 110
Potato chips, regular About 12 large chips or 20 small chips 10 150
Potato chips, reduced fat About 12 large chips or 20 small chips 6 140
Potato chips, baked About 12 large chips or 20 small chips 1.5 110
Pretzels, regular About 18 tiny twists or 9 larger twists 1 120
Pretzels, fat-free About 18 tiny twists or 9 larger twists 0 100
Wheat crackers, regular 16 crackers 6 150
Wheat crackers, reduced-fat 16 crackers 4 130

Sources: Nutritionist Pro, version 2.2.16, First DataBank Inc., 2004; the USDA National Nutrient Database for Standard Reference, 2004; and manufacturer's Web sites. Individual brands may vary. Check the label.

01-23-06, 01:42 AM	#3 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,851 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Re: Weight-loss options: 5 popular diet approaches Low Fat Diet info: Many people who are trying to lose weight believe that reduced-fat or fat-free foods are also low in calories and that they can eat as much as they want of these foods. But this isn't true. Foods contain different combinations of calorie-containing nutrients. Carbohydrates and protein provide 4 calories per gram. Alcohol provides about 7 calories per gram. Fat provides 9 calories per gram. When fat is reduced or removed from a food, the other nutrients still remain and contribute to the calorie content. Also, manufacturers may alter the amounts of the remaining ingredients. For example, corn syrup (a carbohydrate) is often increased to make up for the loss of flavor or texture that results when fat is taken out. Lower fat foods that aren't lower in calories offer the most benefit to people who are at a healthy weight and don't need to limit calories but want to limit fat to reduce the risk of cancer or heart disease. If you're trying to lose weight, check food labels closely for total calorie content, not just the fat content. Reduced-fat foods: A calorie comparison Food Serving Fat (grams) Calories Chocolate chip cookie, regular 1 cookie 6 130 Chocolate chip cookie, reduced-fat 1 cookie 4 110 Ice cream, regular 1/2 cup 10 160 Ice cream, reduced-fat 1/2 cup 3 110 Potato chips, regular About 12 large chips or 20 small chips 10 150 Potato chips, reduced fat About 12 large chips or 20 small chips 6 140 Potato chips, baked About 12 large chips or 20 small chips 1.5 110 Pretzels, regular About 18 tiny twists or 9 larger twists 1 120 Pretzels, fat-free About 18 tiny twists or 9 larger twists 0 100 Wheat crackers, regular 16 crackers 6 150 Wheat crackers, reduced-fat 16 crackers 4 130 Sources: Nutritionist Pro, version 2.2.16, First DataBank Inc., 2004; the USDA National Nutrient Database for Standard Reference, 2004; and manufacturer's Web sites. Individual brands may vary. Check the label. __________________