Weight Loss Facts


How can I reduce the fat content of my Diet?

Examples of simple ways to decrease your fat content

Trim milk vs Whole milk

KJ per serve g fat per serve
Trim Milk (1 cup) 450 1
Whole Milk (1 cup) 715 10

Therefore, if you average 1 1/2 cups of milk today (including milk used tea/coffee and cooking); changing from whole milk to trim milk will reduce your daily fat intake by over 13g of fat!

Chinese Takeaway

Chow mein and steamed rice Vs Sweet and sour dish with steamed rice

KJ per serve g fat per serve
Chow mein and steamed rice 2250 28
Sweet and sour dish with steamed rice 4200 50

Therefore, by making a wise choice with your takeaway meal you can save yourself 23g of fat!

Tomato-based Pasta Vs Cream-based Pasta

KJ per serve g fat per serve
Tomato-based Pasta 1920 17
Cream-based Pasta 3220 47

Therefore, by choosing a tomato-based pasta you can reduce your daily fat intake by 30g!

Cutting the visible fat from Meat

KJ per serve g fat per serve
Lamb chop with fat trimmed to 1/2mm (40g) 420 7
Lamb chop with fat trimmed to 5mm (40g) 560 11

Therefore, if you consume 2 chops in a meal you can reduce your fat content by around 8g.

Chicken breast with Skin removed Vs Chicken breast with Skin on

KJ per serve g fat per serve
Chicken breast with skin removed (192g) 1080 10
Chicken with skin on (222g) 1590 23

Therefore, by removing the skin from your chicken you can reduce your daily fat intake by 13g.

Filo pastry with olive oil spray Vs Puff Pastry

KJ per serve g fat per serve
Filo pastry (4 sheets + spray oil) 820 5
Puff pastry (1 sheet-125g) 2225 33

Therefore, by using filo in place of most other pastries in both sweet and savoury dishes you can significantly reduce your fat intake.

Mayonnaise Vs Low fat French Dressing

KJ per serve g fat per serve
Low fat French dressing (1 tbsp-15g) 21 0
Mayaonnaise (1 tbsp-15g) 204 4

Therefore if you add 1-2 tablespoons of low-fat French dressing in place of mayonnaise throughout the day, you can reduce your fat intake by 4-8 grams

It soon adds up!

All these small changes can soon add up! From the examples shown you can see that over a day you can reduce your fat intake over 50g! See the following example of a 2 daily meal plans:

Table: Example of a low fat and higher fat meal plan
Low Fat Meal Plan Fat (g) Higher Fat Meal Plan Fat (g)
Breakfast Breakfast
1 cup of untoasted muesli 5 1 cup of toasted muesli 18
1 cup trim milk 1 1 cup whole milk 10
Cup of tea with trim milk 0.1 Cup of tea with whole milk 2
Lunch Lunch
1 salad and meat bread roll 13 1 salad and ham croissant 26
1 cup of coffee with trim milk
Piece of fruit		 0.1 1 cup of coffee with whole milk
Piece of fruit		 2
Mid-Afternoon Snack   Mid-Afternoon Snack  
6 low fat crackers30g camembert cheese 27 6 higher fat crackers30g cheddar cheese 811
Dinner Dinner
Tomato-based pasta dish 17 Cream-based pasta dish 27
       
Total 45.2 Total 104

If I am physically active do I have to cut my fat intake severely?

It is recommended that most athletes consume a carbohydrate-rich diet (click here for carbohydrate requirements for physically active individuals).

There is research that suggests that for some individuals whose energy expenditure is high, and time for recovery is limited, consuming more fat in the diet than is currently recommended may be beneficial. In addition, for athletes who are required to transport their food supply for an event, having higher fat dietary options increases the energy-density of the food and therefore provides more energy for less weight.