Fats are real calorie bombs
A gram of fat contains 9 kcal – and thus more than twice as much as the same amount of carbohydrates or proteins. In order to lose weight, it is therefore recommended that you should keep a sharp eye on your fat intake.
A reduction in your fat consumption when losing weight with Orlistat HEXAL® 60 mg is important for another reason. Too much fat can lead to bloating and other accompanying symptoms, such as the sudden urge to defecate, due to the mode of action of the diet capsules. Therefore, you should limit your fat intake to 15 grams of fat per main meal with a calorie intake of 1,400 kcal.
The recommended fat intake depends on how many calories you consume over the day. You can find an overview of this here.
Good to know: Fat is not only an important taste enhancer. Many components – the so-called essential fatty acids – are actually vital for the body and must be absorbed in certain quantities. It is therefore not a question of avoiding fat strictly, but finding a healthy balance. But it is not only the amount, but also the quality of the fat that you consume that matters. High-quality plant oils such as rapeseed, walnut or olive oil, as well as oily fish (e.g. herring, mackerel), are amongst the recommended sources of healthy fatty acids.
What contains a particularly large amount of fat?
In the morning, a croissant from the baker smothered in jam, a portion of sausage and chips at lunchtime and in the evening on the sofa a few crisps – the fat limit for the day has already exploded. But what foods contain really large amounts of fat? The fact that spreadable fats, cream and mayonnaise are not good for the figure is well known. Sausages, ready-made meals, fast food, classic sauces and many snacks and desserts are also critical. In addition, you should look closely at milk products and select the low-fat variants. Even salad can become a fat trap! Namely if the dressing contains too much oil – since two tablespoons of oil already contain an unbelievable 20 grams of fat. If you want to lose weight, you should also eat healthy snacks such as nuts and seeds, but only in small quantities, as they also contain lots of fat.
How much fat is in this?
1 cup of Greek yoghurt:
15 g fat
17 g fat
30 g salami:
9 g fat
50 g crisps:
20 g fat
250 g spaghetti carbonara:
45 g fat
200 g chips:
29 g fat
Replace full fat with low fat
The good news is that a few small changes can bring about great results. Firstly, place your favourite eating habits under the magnifying glass. Perhaps a favourite dish will turn out to be a fat bombshell which can easily be defused by replacing it with a lower fat alternative. We have compiled some options here for you:
|Salami, pork sausage, wiener sausages, meat paste||Cooked ham, turkey breast, corned beef, cold cuts|
|Breaded schnitzel, knuckle of pork, belly pork, chicken legs with skin||Pork schnitzel (unbreaded), poultry meat without skin, beef goulash|
|Spreadable fats such as butter, margarine, etc.||Mustard, tomato purée|
|Cream cheese||Cottage cheese|
|Full-fat milk (3.5% fat)||Low-fat milk (1.5% fat), buttermilk|
|Hard and sliced cheese from 45% fat (dry mass)||Hard and sliced cheese with up to 30% fat (dry mass)|
|Greek yoghurt||Yoghurt with 1.5% fat|
|Full-fat cream cheese||Low-fat cream cheese|
|Puff pastry||Yeast cakes with fruit|
|Croissant||Whole grain bread|
Good to know: If you have to have fat – then pick the good fat. Select high-quality plant oils such as rapeseed, olive or walnut oil for your food preparation. Oily fish, such as salmon, herring and mackerel also provide “good” essential fatty acids.