 Hey guys, welcome back to my YouTube channel. This is Daniel Rosel here. I've just returned from the grocery store So I thought I'd do a little video blog and in terms of week three of my low-fat diet kicking off week three What I'm buying what I'm eating what I'm learning about it, which is quite a lot at the moment. So I'm on now starting week three of the low-fat diet today is Sunday in Israel So it's actually the day that the week starts here. It's like Monday in normal countries Let's say it's actually a few countries in the Middle East work like this and this is going to be the third week I'm on the low-fat diet. So I got moved on to a low-fat diet after seeing a dietitian I've had my gallbladder out for just a little bit over two years now and I'm one of the minority of people that have had a lot of difficulties after the surgery in terms of dyspepsia functional dyspepsia, which is a lot not a lot of fun after eating things and When I saw a dietitian she said okay, you should go Onto a low-fat diet now So that's that's why I'm doing it. I just have to say at the three week milestone To say this has been a breakthrough for me would be like an understatement This is the first thing in two years since the surgery. I've tried different medications. I've tried supplements. I've tried Twisting my body in certain ways. This is the first thing That's made a really really appreciable difference in a good way in reducing my symptoms So I'm really really excited about it. I'm feeling less bloated. I'm feeling less heavy I'm feeling less gassy. I'm feeling less burpy everything not 100% there yet, but it's been a big big help and That's been massively massively Psychologically helpful because I kind of feel okay, so there's something that can help It's also been motivating. I was in town a few days ago looking at You know food options and I saw falafel shawarma hamburgers And then when you do that you really appreciate how high fat a lot of junk food is So what I did I went ahead and got myself a Salad and I just kind of had this moment where I was like looking at a chip store And I was like I would love to be eating this right now, but I know it's not worth the it's not Worth feeling disgusting and that's what happens for me is When I get these feelings of bloating, which I never had before the surgery and if I ever Laughed at anybody for having bloating. I seek your apology because it's horrible. I get bloated and then I feel mentally Bad it's like this freaky connection. I mean I guess it makes sense because you're feeling like all kind of just It's not a nice feeling and that puts me in a really bad mood So it's just when I kind of thought about that. Do I want to go there? It was kind of an easy decision I did have a cheat day last night where I ate a bunch of pizza very very not low-fast and really enjoyed the pizza But yeah, I felt gross afterwards. So it's kind of I'm motivated at the moment to keep going with it So as I am on week three I am really in the early stages of learning and I'm doing this kind of Weekly shop on a Monday just to like grab some new things and try out some new things But we're very much learning as I go along now What I know so far is that low-fast the threshold is very low at 3% and 1.5% for liquids So you don't have a lot of room to wiggle with there So it's actually not that easy to find foods that are that low-fat But it definitely is possible and it's just a case of reading a lot of nutritional labels now This is technically a little bit over the low-fat threshold So as I mentioned in the first video blog because this is kind of a massive massive dietary change for me I'm giving myself a bit of time just to like adapt to it So I am looking for those kind of 0.5% cheeses those 1% fat cheeses, but just to have something in the fridge My main concern right now is not eating stuff like pizza is I want to always always have something there That's ready to go so that I don't just get lazy and order pizza or a burger because that's gonna Be a lot more than 5% fat one thing I would like to say or that I've learned is that low-fat's quite deceptive Things you assume would be there's a lot of little details to figure out I'll give you one of them. I found out yesterday oatmeal and that's a very common recommendation is to have a lot of oatmeal If you're low fat, that's actually quite a high fat grain as grains go. It's about 5% fat I never knew that Look up a nutritional table. Some will be a little bit different. I'm sure but I read it last night and I checked it out I said that's really surprising. So for instance one of my things I'm doing this week is I'm learning how to cook non-oatmeals. Well, not really oatmeal's but porridge is so I'm learning how to do a burger porridge. I'm learning how to do a rice porridge. I'm watching lots of cooking videos I'm printing lots of recipes. I'm trying basically one new thing each day So that my repertoire is growing quite quickly. That's my aim. So low-fat doesn't mean healthy So here's the first thing on our on my show and tell list for this week shopping This is written here in Hebrew shawarma shawarma is really good But in terms of meat Turkey is like your best friends. This is basically turkey and you can see here. It says It says two percent two grams of fat per 100 grams So I've been spending a lot of time as I mentioned reading these nutritional labels and you get a feel very quickly for watts low fat So turkey is golden. So this kind of stuff is definitely not healthy. There's kind of sliced deli meat. It's very preserved This has a sodium warning on it. This is not healthy Not health food, but it is low fat. So again, it's something I can have in my freezer or my fridge And I'll know that's good to go in terms of yogurt. Um, I accidentally bought this thinking it was zero percent because they do have those It's actually three percent, but still pretty low fat in terms of dairy Now some people as I mentioned do completely cut out dairy and wheat alongside low fat I'm just trying to keep it. Um ease my way into it. Okay another discovery this week was tuna and I was under the mistaken assumption that tuna is a fatty fish Not the case tuna is actually a very lean fish But there is a big difference in the fat content in whether you buy tuna in water or in oil So I always bought my tuna in oil and when I looked up the nutritional label In water, I was very very very pleasantly surprised. You can see here total fat per 100 grams Zero point six percent. So it's really really lean in fact So therefore once I discovered that water preserved tuna was this low in fat This is another golden food to have in your low fat food pantry. So I bought like this is a four pack I think I bought like 24 cans of tuna now. I know with tuna. There's a mercury thing You don't want to be eating it morning noon and night But I figured if I went through two or three cans per week, I'd probably go through tuna Start going through tuna quite quickly. So these are all ingredients I have low fat cheese put that together with tuna Put that together with bulgur and now you've got yourself a nice little salad and then find some low fat dressing So the way I see low fat eating right now. It's like figuring out a series of alternatives Okay, so finding dressing that's low fat and the supermarket in israel and mayonnaise. I couldn't find There are light mayonnaise's but you look at the nutritional label and you see they're like 40 50 fat. They're just less Fatty than the conventional mayonnaise So what I'm going to be doing this week is making my own mayo I'm going to be making my own salad dressing Because off the shelf. I couldn't find any that were actually really low fat So, um, what else am I buying? So, uh, quinoa is a good one and this one has um, it's different fat content listed here for If you uh, if it's dry or cooked It says if it's cooked here, it's 1.5 fat 1.5 grams per 100 of fat. So that's low So again having lots of grains on hand quinoa, bulgur, rice, stuff like that If you are eating gluten is I think a no-brainer for this diet um Rice cakes. I really don't love I have to be honest. I haven't made peace with rice cakes yet But uh, they are a good thing to have now one thing I'm really really eating a lot of at the moment and perhaps this is why I'm feeling Quite good right now is I'm eating a lot of fruit and veg. So I think that When you're going over to this low-fat way of eating it's kind of you do have these moments where You're going out and you're looking at your people eating hamburgers and hot dogs and uh, you know Schwurma and falafel if you live where I do in Israel and you feel very very Bad or sad But if you think about what you can eat, it's definitely harder to find this kind of food out So last week I had salad out a couple of times We got a falafel salad in once and I also tried out a chicken salad from a hamburger place Which I wasn't really that uh blown away by so As I said, I think I'm going to be doing a lot more of my own cooking In this new way of eating so big bag of cucumbers, which I've just managed to drop all over the ground But I can show you at least one cucumber. So that's another thing. I'm just eating lots of salad I'm eating salad for you know three times a day at the moment basically, which is great And uh, just just fruits as well some oranges or am I shopping back here, too As well as some parsley tabouleh is is a good recipe that can be low fat So if you've got your grain you've got your maybe you want to add a bit of cheese a bit of bulgur and chop up lots of parsley And you've got yourself some tabouleh Lemons are another good thing I'm buying at the moment you want to they're very They're a basically fat free way to quickly add some flavor to something like tabouleh or another dish so Learning these hacks I would say as they go along day by day week by week But it is going really really well and I'm feeling Really really good and therefore it's kind of easy to motivate myself to eat like this because I see the improvement and therefore I want to stick with the improvement So basically in summary week three the the things I figured out on this week Low tuna stored in oil is very low fat By the way, there is a great website that you can put in a category of food And it'll tell you you get a ranking from from you know from zero upwards of the fat content I'll put a link to it. There are loads of little tools like this on the internet that are super helpful So when I went through that I found that Sorry haddock and place are very low fat tuna is a low fat fish But there are fish that are converse conversely are just naturally fatty And yes, it's the good kind of fat the omega three fat But if you're going low fat then based on everything I've been told it's low fat It doesn't matter whether it's a good fat or bad fat or trans fats or saturated fats or unsaturated fats You're trying to reduce the fat content and as I said for post post post all that are people The rationale as I understand it is because you've got a smaller Bile pool you're trying to eat a diet that's going to require less bile To break down what you eat. So that's it basically in terms of week three shopping for this diet As I mentioned, I think it's really really going well so far It is it does strike me as strange that low fat has become so uncool So quickly which is partially why I'm putting these video blogs up because I just want to show people that people are still doing it that it can be done And I want to just kind of I guess I'm open sourcing My process of learning how to eat like this. So this is going to be This is just the start of this week and I'm sure I'm going to be learning and trying out new things during this Thank you guys for watching more videos coming soon