 Hi guys, welcome back to my youtube channel Daniel Rosal here I wanted to record a video talking about the first two weeks on a low-fat diet my first two weeks doing this diet How it's been what I figured out so far and I wanted to do it specifically at this really early milestone Just to kind of give my first impressions not as a nutritionist But it's somebody trying to actually follow this diet with basically one page one page of instructions from a Dietation, but it's been enough to like get me Rolling basically and I hope to do another video in like three months six months Maybe also one year just showing how I've evolved in this pattern of eating One thing I just want to point out I'll put this down in the description is I put together last night a few I think hopefully will be really useful to people Descriptions of a playlist YouTube playlist containing low-fat recipes I did a few different keyword searches for oil-free recipes low-fat recipes low oil recipes And I ended up finding like hundreds of videos and trying to organize those Into playlists now the reason I did that is because I'm trying to figure out what I can cook The good news is and it's good news for me because I love Indian food I happen to find just like a disproportionate amount of Recipes from India. I don't know why so many Indians are on low-fat diets Maybe because their diet is naturally very high in fat and that creates problems for people But I did find lots and lots of Indian recipes. I Spent literally an hour if not two hours putting those all into organized playlist So in order that that process can be useful for other people I'll put the links to those playlists in the description now I want to just say a few things. So firstly, I'm doing a low-fat diet for medical reasons I had my gallbladder removed two years ago And I've been having a real hard time since with a lot of digestive problems Now I know a lot of people have the op and they're doing fine and everything's back to normal That is not what happened for me. So without giving you too much information about my you know Everything related to my digestive health. I've been struggling with what's called functional dyspepsia Which is really just kind of like this mixture of upper what doctors called upper GI symptoms Which means burping belching bloating fullness and it's really hard to get across how Life disruptive this has been it's been like really really depressing actually Because this basically has been happening like every time I've eaten anything. So for two years I haven't almost no relief like peppermint capsules help a tiny bit I've taken medications that ended up causing me further weight gain on top of what I think the gallbladder surgery has already caused So that was not so much fun either There's one medication I haven't tried really yet or given a long time for which is the most commonly recommended Med for this. It's called. It's a drug called amy tryptolin. They also use nor tryptolin And I do see a doctor for something Closely related to this and I take a drug called well buterin and he's not on he's not in favor of adding amy tryptolin To that mixture or having me take it really at all So I was kind of annoyed by that that I'm like, you know what I'm going to Try everything I can with the diet before I go any further with taking these medications amy tryptolin nor tryptolin Tricyclic antidepressants. They're like really old drugs and I find I found them Incredibly sedating. I was like brain fog central For like I lasted three weeks on amy tryptolin Then I was like there's no way I can take this off anymore I like I have too many commitments and too much work to do and I need I need my brain to be functional So I'm giving this a bit more of a shot and there's all those drugs are always there I have most hopefully most of my life ahead of me to try out these drugs So I'm not in a huge rush to jump at them. So that's kind of why I'm giving the diet a really good push I also talked to professor Nick Talley interview on this YouTube channel world-renowned gastroenterologist and he Really advocated for if you have functional dyspepsia Giving making sure going he said he said he sells sends every one of his patients out to a dietitian So that was encouraging and I was like, you know what? I need to see a dietitian I already had an appointment. So it just was coincidental, but Here's he's what I've been prescribed and the first thing to say is that the fun the diet for Low-fat diets the interesting thing for me is that they've really really fallen out of favor They used to be a big thing back in the 80s back in the 90s You know our parents if you're also a millennial I'm in my early 30s our parents were big into these and now they've been replaced by these kind of fat diets like Keto To a large extent and they really become the kind of tide of the nutritional of the of the kind of zeitgeist Has turned on low-fat diets, but they do actually remain recommended a lot of you know National diet Terry authorities do you recommend keeping fat to a limited extent and if you have your gallbladder Removed or your problems with your liver or problems with your pancreas. They're still very commonly recommended by doctors and medical Dietary people. So they're not irrelevant. They're still a thing But you will find if you're searching for informations You'll find a lot of pushback from Keto people saying oh fat is amazing and like don't do a low-fat diet It's really obnoxious if you've been told by a doctor. This is what you should do So you just kind of have to drown that out and ignore in general I'm not saying don't get information from the internet because there's low-fat groups and Places online where are that are really useful for getting recipes, but just be prepared for There being a lot of negativity It's not clear. I think the the common Conclusion from what I've seen is that a lot of the negativity about low fat is because when people cut back on fat They just add a bunch of really sugary crap and ended up having a horrible diet as a result So it's not clear. I think even among nutritionist There's been these long-term studies of increased mortality and I don't think anyone really knows if it's because Something inherent to low fat or because people who went low fat ended up eating a bunch of rubbish Basically, so that's number one number two the second thing I've done. So my when I met with the dietitian, which was last week She gave me like a list of foods and they sounded pretty depressing. There was rice cakes. There was oatmeal So it was like breakfast was oatmeal Afternoon there was like a rice cake thing going on then there was like a bit of lentils now My favorite foods are as follows Indian Ethiopian Nepalese thigh etc. I love Exotic flavorful cuisine the thought of living on oatmeal and rice and rice cakes just sounded like uber uber depressing So what it did was as follows. I bought myself a little folder low fat Recipe salad. I had meal reply. I don't know why meal meal replacement is here I think at one point I was probably so desperate that I was considering living on meal replacement shakes. Thankfully This is at least a progression and I just printed off. I've just searched the internet for Like low fat recipes like I have low fat dal and I have low fat Healthy chicken and lentil salad. Well, that's a bit more Western soups. So I bought a couple of cookbooks from the internet Waiting for those to come There there are low fat cookbooks. There is a low fat Indian cookbook. There is salad cookbooks So it's not like there isn't there aren't cookbooks There's also YouTube channels. It's just as I said is crazy the extent to which The extent to which it's fallen out of favor and there's just the relative to like the amount of cookbooks about gluten-free or Keto the amount of information out there about low fat Facebook groups even There's a subreddit. I want you people know I like reddit With less than 100 people. I'm trying to post there to like get it going And the keto subreddit has like four million people. So it's kind of crazy Anyway, so that's one thing I did. I took what the dietitian told me and I started building out a shopping list Next thing now, I didn't get a sort of target fat per meal Or anything like that or like how much fat to eat per day. She just gave me like this list of foods What I did do is, you know, learn what low fat means which Don't quote me on this as a non-nutritionist, but the figure I've been getting from the googling what national dietary authorities Their definitions sometimes differ, but the general definition I've seen is three Grams of fat per 100 grams of food and 1.5 grams per 100 in liquids So that's a pretty low threshold actually. So that's that's what I've been kind of looking for Now I live in Israel. So you're gonna be seeing a lot of Hebrew here on the product But I'll explain what they are because I originally from Ireland. So I'm a English speaker first and foremost So this is bulgar bulgar is people probably know what bulgar is I've been learning to read nutritional labels in Hebrew not that I didn't know the words But there were some things I didn't so that's one thing is just whatever country you're in whatever language Your you read just make sure you know how to read Nutritional labels. So in Israel, they report on total fat. They also report on saturated fat and Trans fats if those exist, but the the macro I'm looking to keep is the total fat So I'm looking for three or lower. So that's not that easy in certain categories as I said Well, let me just explain that the the golden Golden rule or golden thing I think is that it's easier to It's easier to think in terms of what you can eat than what you can't eat So I'm gonna just show you guys some stuff. This is a one-take video. There's no post-production on this particular clip I'm sitting in my office and trying to Have this lapel microphone. I'm wearing not pull apart from the computer. So I'm gonna just reach over gently CSA box, okay, this comes from a Kibbutz in Israel and it's just full of stuff like lettuce and greens so You got yourself some cauliflower and some you know and some peppers and some Some squash and all this good stuff. So If you don't like veg like me, by the way, I'm the worst person in the world to transition to a low fat diet You will meet fewer people who like fatty food more than me So this is why I sort of also wanted to do this YouTube these YouTube clips is is if I can make the transition to low fat I really think almost anybody can because my favorite foods are falafel, shawarma hamburgers crisps, which is probably why I don't have a gallbladder. So don't don't don't be don't be like me and Probably everyone should moderate their fat intake So number one is that veg number two So, okay, one thing I did want to point out You got to read nutritional labels. You can't assume that you can't you can't take anything for granted So people would say hummus. That's a healthy low fat snack, right? Not the case. I'm not saying it's not healthy. I'm just saying it's not low fat according to this nutritional label Which is in Hebrew and as I know most people can't read this, but whatever 13.5 grams of fat per 100 grams. So that's way out of the low fat territory for me at the moment Hence I'm not eating hummus. So basically the last two weeks for me have been like, oh, I feel like eating some hummus Oh crap. It's not low fat. So what can I eat instead? So I'm just kind of like figuring out these things on the fly as such So veg is number one. Veg and fruit are all really really low fat and you can get you know Sweet potatoes and potatoes are great sources great sources of carbohydrates You can put those in a salad Obviously you need to eat protein as well and I can tell you the way my body works is I really need protein to To feel satiated especially if there's no fat or very limited fat in the meal So I've been really making sure that I'm getting enough protein throughout the day I'm great. Okay. The next thing I want to say is grains are like the thing so bulgar I have oats. So this is what I'm supposed to be eating for breakfast is oatmeal and I'm putting just some date syrup in it You can you know depending on where you are in the world jam might be more prevalent this is actually great for me because Lentils green lentils here. I actually have a boatload anyone who's knows me like in person knows I'm like kind of a bit of a bit of a bit of a hoarder a bit of a bit of a Prepper I have this massive pantry full of dried goods. So now it's like coming in super handy so Lentils are great because you got protein. They're very very low and fast and you can eat like Indian curries You just have to think what can I do if there is oil in the recipe either reduce the oil or Use non-stick pan. So these are all changes. I'm Slightly uncomfortable with making because I've traditionally are up to now avoided non-stick stuff. I Makes me a bit uncomfortable. I've heard bad things about I have asthma for asthmatics It puts off these chemicals, but now it's kind of getting a bit like well, this is a bigger priority for me So whatever I'm gonna have the non-stick So yeah, that's that's grains and now the final food category Yeah, just just to continue that point about stuff being not really you can't trust you can't trust What you've heard or what you think so another example would be low-fat mayo, right? So you think oh, it's like mayonnaise. I can have that. That's low fat Again, this is why it's important to read the nutritional information because the fat percentage here is 23 grams of fat Per 100 grams. So that's not actually low fat. It's lower than full fat mayo Which is something like 50 or 60 grams of fat, but that's still actually really high fat. So part of the reason I put together this recipe book is Israel being Israel, you know being sort of an out-of-the-way place in the world There's not quite the same level of consumer Isms in the US. So we don't have like these massive supermarkets as much here and there's just things I have not been able to find such as Low fat salad dressing so things like that or low fat mayo if the lowest I can find in a supermarket is 23 grams per 100 I'm just gonna make my own mayonnaise. I do have in this book a recipe for almost Almost no fat mayo. So that's what I'm gonna do. So I'm gonna be spending after I Do my work finish my work for the day my job today is to clean up my kitchen Because I'm gonna be spending a lot more time in the kitchen The other thing I'm planning to do is buying an air fryer. I'm thinking about buying an air fryer. I'm thinking about buying a Vegetable steamer so these are just little things hacks that work for me because I do like take out and I like eating out But I reckon that's a really give this a shot to work I'm gonna be doing a lot more eating in and even like preparing my own food in to bring out So therefore I am cleaning up my kitchen making sure and I haven't been cooking a lot since Corona So I'm gonna be making sure my chopping board is available because I'm eating a lot of salad at the moment I want to make sure my I have a good very good chef knife and a good honing steel I like to use a good knife making sure those are out making sure my salad bowls are out that I'm like always ready for Low fat eating the final thing so a lot of people who do low fat cut out dairy My nutritionist actually recommended Dietitian to be precise said don't do dairy or minimize dairy minimize gluten Here's where my thinking differs a bit I want to keep my diet as full as it can be until I know for certain I'm like lactose intolerant or I've a wheat intolerance, which I don't believe I have I don't want to cut those out Because that's gonna make this even harder. So for the moment, I'm doing it in steps and I'm just taking what I can So from the low fat dairy, I've taken, you know, there's 1% milk and again, this is turning my typical diet on his head I always thought reduced fat milk was like a bad idea and I would refuse to buy it on principle And now I'm only buying it. So there you go times are changed mustard is actually really low fat So that's like a good thing to throw in your sandwiches so I Stalked up on mustard. So I think for the first while for me It's gonna be like I don't like to use the word safe foods because it sounds it sounds so like It sounds like a gateway to anorexia or some are blue bulimia or some eating disorder that you see foods is dangerous and safe But I'm I'm I'm having foods that I know are low fat and these can be like my go-to's until I figure out a way to diversify so this mustard is 5.3 grams of fat for 100 so it's not super low fat. So next time I'm shopping. I'm gonna write down I'm taking super marketing much more seriously now Keeping shopping list much more seriously. I'm gonna write down look for a lower fat mustard one thing I really recommend as well is reading nutritional labels on the internet because There's nothing more awkward than Going around a supermarket looking for five items and spending like all your time looking at labels. I Don't know. It just makes me feel a bit self-conscious. So what I'm doing is You can order groceries online like you can in most countries here in Israel. What I'm actually doing is I Deliberately going into a supermarket because I want to know like where this stuff is I want to know what's the brand of low-fat mustard in Israel What does it look like? So for that reason, I'm kind of doing my reconnaissance first and then going into the supermarket I'm gonna show you a few more dairy things. So there's this 0.9 percent Greek yogurt So that's an option. There's actually a lot of low-fat dairy. There's a lot of options in the zero percent category There's a lot of options in the one to three percent category and that's the cutoff So what I cheated a little this I went for a five percent Bulgari, so I think the main thing I want to say about what I'm doing and I'm not saying this is advice Just maybe for people starting its advice. I'm trying to like do this gradually and like my previous cheese was I'd buy this hard cheese, which was twenty five percent fat So for me to get down to five percent is already a great reduction in the fat content So I know that my aspiration is to all my food stuff should be three or three or less But I'm trying to take it gradually and ease into this. So here's another one. This is labneh, which is a You won't find labneh really in the Western world. It's kind of a Strange yogurt thing going on here. This is half percent fat So really really lean so these things are golden these almost fat-free products if you eat dairy I was surprised by this. This is goat yogurt and I would have assumed goat is fatty, but I Picked it up because this product actually just launched here in Israel this goat yogurt And I was like, oh amazing goat yogurt. I was like, I love fat But I decided I'm gonna look anyway at the fat content and I see here per 100 grams 3.5 grams of fat. So I'm actually really surprised and really really pleased because For various reasons. I'm a big goat fan. Let's not go into these reasons today and I ready to skim milk. Oh, yeah, the last thing I want to show you is this low fat turkey So again, what exists in Israel for sure exists in the UK and US wherever you're watching this video So they have these like deli meats here. You can get them at the counter or you can get these kind of deli meats bags This does have a high sodium label on it So again something I'm conscious conscious of trying to avoid is Cutting it fast and then eating a boatload of crap by substituting that with like really processed or really high sugar or really high Sodium stuff so you don't want to do that. So I wouldn't recommend stocking up on deli meats. I'm just like This week. I've gone to the supermarket like four times every time. I'm like learning a new thing I can eat I'm like, okay, let's go find that. So I'm going on these little treasure hunts just to know where stuff is and That's it so far. It's really working for me Like I get up in the morning now and I'm like, okay Well, I can have oatmeal to start the day with and if I'm still hungry I can eat a bit of low-fat yogurt and for lunch. I can cook myself some lentils veggie burgers You would think you're low-fat and they're actually most of them here at least are not low-fat So again be very read the nutritional labels. You think I'll have a veggie burger When I'm reaching for hummus, I'll either make my own low-fat hummus or for the moment I'll put some mustard in sandwiches because I know it's relatively low fat and then for dinner I will have My wife is an amazing cook. I'm not I'm not a natural in the kitchen, but she is a natural and She's been really helping me out Really well and also eating low-fat with me, which is really nice. I think if you if you're not like going it alone so she's been like cooking me like low-fat fish or When I do the cooking I typically do Indians. So I've been doing lentils. She's been doing like really low-fat fish With just like those kind of Japanese glaze sauces or low and fat So there's options and I think if you can do it as a team with somebody else in your house It's more motivating obviously. So I don't want to go on for too long. This is already probably the longest video I've ever uploaded to YouTube This is the two-week vlog of the beginning of my low-fat journey. I just want to say one thing I'm actually really really excited about it. I Feel better eating low-fat Despite the fact that I absolutely love fatty foods something about the last few days I've been bloated less. I've so I've been doing more exercise. I've been lifting weights. I've been doing sit-ups I've been more active. It's all like a vicious. It's it's all like a cycle. There's vicious cycles and there's good cycles and Just two other people doing the low-fat meal again be prepared for a lot of negativity from Non-neutritional people saying oh it's low-fat terrible and like you're gonna It's gonna be really bad for you stick with your go to a dietitian someone who's qualified in this If you're post-gallbladder like me, there's a lot of people post-gallbladder doing this and it's not that there aren't options It's just that you need to change the way you eat in order to focus on Reducing the macronutrient of fat. It's not about eliminating fat because that's impossible Your body needs fat and there's fat in like almost everything It's just about keeping fat within proper proportions. So that basically if you're also post post-gallbladder You don't have that bile storage reservoir anymore. That's why a lot of people like me run into problems Bile helps to break down fat. It's commonly likened to detergent soap when you emulsify fats So when you don't have a big pool of that to break down the fat going into your stomach It's harder for your body to break down fat and that can cause problems undigested fats Bloating and whatnot. So as he said, I'm noticing a big difference I don't definitely don't think it's placebo because I've been trying stuff for two years and nothing's really helped This is the first intervention. I can say that's actually made an appreciable difference in my bloating and my fullness and my dyspepsia and my burping even I'm not like this isn't a cure I'm not I haven't felt a day yet since the surgery or is like, oh, yeah, my body's back to normal I can just like eat food normally again. It's always been a bit off But it's less off than it was two weeks ago, which I'm already it's it's a psychological thing It's like oh, there's actually something I can do to make this better. I'm not just like stuck in this miserable situation For the rest of my life Thank you guys for watching. I hope this was useful for anybody else Joining the low-fat party Feel free to reach out to me if you're doing low-fat I want to set up a Facebook group or some kind of a community so that people Enjoy if you're on Reddit post on that subreddit because it's really small and I think you could Use more people and they hope it gets more people to post and contribute to it Thank you guys for watching more videos coming soon