T Factor Fat Gram Counter with Three Week Recording Diary - Softcover

The best-selling "T-Factor 2000 Fat Gram Counter" has been updated an expanded to more than 2,000 foods, including menu items from the nation's top ten restaurant chains. Use this handy pocket-size counter to help you recognize, and reduce, the fat in your diet. Reducing intake of fat is the most important change you can make in your diet to improve your health and control your weight. Too much fat in the diet is implicated in heart disease, certain forms of cancer, hypertension, diabetes, and gallbladder disease. Metabolic research has established that it's primarily too much fat in your diet that makes you overweight, not carbohydrate or protein. Health authorities agree that adults should restrict fat to between 20 and 30 percent of total calories. Recent research shows that people who have lost significant amounts of weight and are successful in keeping it off consume approximately 25 percent ofd calories in fat. Many cancer specialists suggest a prevention diet of only 20 percent. roughly speaking, on average, women need no more than 50 grams of fat a day, and men, 60. You can use the chart on page 8 of this counter to calculate your quota more precisely. To lose weight, women should average between 20 and 40 grams of fat per day, and men, 30 to 60. Lower intake will usually lead to quicker loss. Fat provides some essential nutrients, so DO NOT GO BELOW 20 GRAMS OF FAT A DAY (or about 10 percent of total calories). Keep track of your fat intake for 21 days, include regular exercise (e.g., walking briskly for at least 30 to 45 minutes a day), and you will be well on your way to a happier, healthier, longer life, as well as a slimmer body if you are overweight. The complete explanation of the scientific principles behind the low-fat lifestyle plus recipes, meal plans, and exercise tips ate all found in "The T-Factor 2000 Diet," published by W.W. Norton and now available at Amazon.com.

Jamie Pope, a registered dietitian, teaches nutrition at the Vanderbilt University School of Nursing. She lives in Nashville, Tennessee.