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How To Lose Excess Weight Permanently
Fats :For Warmth And Energy
After protein needs have been supplied, our next thought must be to meet our energy needs.
Fats are an essential part of the diet and a good source of energy. They insulate the body and are the carriers of fat soluble vitamins such as A, D, K, E and essential fatty-acids. Animal - fats such as butter and ghee as also vegetable fats like vanaspati, coconut and palm oils are high in saturated fatty acids which are implicated in heart disease. Therefore, their intake should be minimized. Vegetable oils like sunflower, safflower, soyabean, corn and groundnut have a higher amount of unsaturated fatty acids and are preferable to saturated fats. The average urban diet is high in fat and steps must be taken to reduce the fat intake.
Suggestions to help reduce the fat intake are :
- Use low fat cooking methods like steaming, poaching or baking instead of frying.
- Use vegetable oils in cooking. Use non-stick vessels.
- Use skin and low fat milk. Avoid cream and processed cheese.
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