Food Pyramid Guide for Dieters
Daily Recommendations for Dietary Fat

Written by Sky Taylor, Diet Bites

Our continuation of discussion from this page.

Question: Should I cut fat completely from my Diet Food Pyramid in order to reduce calories for weight loss?

No - because when an individual cuts fat out of the diet, it can produce hair-raising experiences.  

Trust me - I once had hair that even Rapunzel would have been proud to have worn but when I cut fat out of my diet, I resembled a baby eaglet.  So I learned the hard way.

My hair has never returned to the point it was before my diet - going on two decades ago now since I achieved permanent weight loss success.

Simply put, I will live with lasting negative effects because I chose to torture myself in order to lose those 100+ pounds rather than building my plan around the healthy food pyramid. Don't let this happen to you - I'm ringing the warning bell of experience and I hope that you'll heed that warning.

About fat in the daily diet: Minimal fat in the diet contributes to healthy benefits - skin, hair, organs.  And of course, too much fat in the diet contributes to weight gain.  Your medical professional is your best source for determining just how much fat you need to pack into your weight loss plan.

As a rule of thumb, the USDA's current recommendations on fat in the daily diet are as follows:

- fat based on 30 percent of calories in daily diet

- saturated fat based on 10 percent of calories in daily diet

Fat Content in Oils

Coconut oil contains about 12 grams of saturated fat per Tablespoon.   

Palm Oil contains about 7 grams of saturated fat per Tablespoon.  

Sesame oil contains about 9 grams of saturated fat per Tablespoon.

Lard contains about 5 grams of fat per Tablespoon.  

Keep in mind that 100% of the calories contained in oil above come from fat.  While dieting, all of these oils should be avoided due to the saturated fat content.  Even after dieting,  as a health-measure saturated fats should be strictly limited.  By limiting the saturated fats in the daily diet, an individual will also be limiting their amount of clogged arteries.  

One of the best oils for dieters is olive oil which is high in monounsaturated fat - about 10 grams per Tablespoon.  Benefits of monounsaturated fat consumption have been linked to the following health benefits when eaten in moderation:

- reduction of total cholesterol

- reduction of plaque in arteries

- decrease in high blood pressure

- decrease in high glucose levels

- assists in weight loss

The Dieter's Food Pyramid

Click for Question 3 Answers - Includes 2 Comparison Diets From the Food Pyramid

In Summary

While it is important to the overweight individual to lose those unwanted - and yes, unhealthy pounds, if the measures they take to do such are not built upon the official food pyramid - including the recommended minimal servings from the food groups housed therein, they pose great risk to their health which can be accompanied with lifelong negative health impact.

While losing weight safely takes more time than fasting methods, that gap in time is not significant, particularly when it involves the state of health. The dieter should set their goals to meet two top objectives for their weight loss plan:

1. Permanent Weight Loss Success

Lose the unhealthy, burdening pounds and lose them forever. Keep them off and never regain that which was lost.

2. Permanent Good Health

While we can't totally control our state of health, we can alter it to a certain degree. Via our healthy diet is the best method for accomplishing such. What good is losing all that weight if the heart suffers permanent damage? Or the kidneys? Or the liver?

Lose weight wisely and you will be rewarded with so many more benefits than you can possibly imagine.

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