Fat makes you feel full, but you’ve got to watch your calories, or you won’t lose weight. Satiety is not from fiber, it’s from fat. So the more fat you eat, the fuller you feel. But fat has 9 calories per gram, compared to 4 calories per gram for protein, and 4 calories per gram for carbohydrate. So if you eat too much fat, your calories can go to stupid, and you won’t lose weight. The easiest way to control your calorie and fat intake is with structured portions. A fast food hamburger is 15-20% fat and 200 calories without the bun. 6 ounce frozen ground sirloin burgers from Costco are 15% fat and 330 calories each. Read labels and eat structured portions when possible. The more fat you eat, the fuller you will feel. 15-20% fat calories in food works for most patients, to keep the calories under control. Always remember, the fewer calories you eat, the faster you will lose weight. It’s hard to stay on a 500 calorie diet for more than a few days. 1000 calories a day is easier. 1500 calories a day is do-able for most patients.
on February 17, 2012 | 21 Comments