How to Cut Out Trans Fats & Lose Weight

It started with food manufacturers striving to use vegetable oils in food production to avoid saturated fats such as lard and butter. Manufacturers then discovered that these oils became rancid quickly, shortening the shelf life of processed foods. To solve this problem, food companies found that they could hydrogenate the oils to make them more stable. However, these trans fats have the unfortunate effect of increasing bad cholesterol levels and decreasing good cholesterol levels. Therefore, organizations including the AMA and the FDA recommend that people cut out trans fats from their diets. Another benefit of eliminating trans fats is often weight loss.

Instructions

• 1

  Read food labels on the foods you purchase and eat. Beginning in 2006, the FDA now requires all food manufacturers to list trans fat amounts on food labels. When you see labels on food products that contain trans fats, do not consume these food products.

• 2

  Eat foods that contain monounsaturated or polyunsaturated oils instead. These include olive oil, corn oil and sunflower oil. Limit the amount of fats in your daily food intake to 30 percent of your total calories to achieve a healthy weight loss.

• 3

  Limit saturated fats in dairy products, meats and poultry. The American Heart Association recommends that adults eat less than seven percent of their total calories in saturated fats. If you consume 1,500 calories, this means you should not eat more than 105 calories -- about 10 grams -- from saturated fats.

• 4

  Reduce foods with high cholesterol. The American Heart Association recommends less than 300 mg of cholesterol for most people. Egg yolks and whole dairy products are high in cholesterol.

• 5

  Eliminate processed foods, fast foods and deep-fried foods to cut out trans fats and to lose weight. These foods typically have not only trans fats, but also sodium, artificial ingredients and high calories.

• 6

  Increase lean meats, whole grains, fruits and vegetables to lose weight.