 Hey guys, welcome back to my YouTube channel. This is Daniel Rosal here So I've done a few video blogs talking about my my new low fat diet that I've been on now for Four weeks and as I mentioned in the videos I've done to date. I started doing this I was recommended to do this by a dietitian. She gave me like a few meals to eat per day But beyond that it was kind of had to like figure out a lot of stuff myself So what I thought I would do for today's video as a non nutritionist non dietitian somebody doing the low fat diet is to Take us on a virtual shop. I'm gonna go on to Tesco.ie which is a Irish shopping online supermarket It's a supermarket that has an online, you know shopping functionality The reason I'm doing Tesco.ie is because I do live in Israel, but here are online shopping systems They do exist, but they are in Hebrew and I think most people are subscribing to my videos because I titled them in English are Gonna be confused by not English So that's why I'm doing Tesco.ie and what I want to do here is I'm just gonna show you guys in The space of a month because I have spent so so much time over the past month shopping reading nutritional labels researching In order to start a low-fat diet and I've actually been really really strict about this low-fat diet I'm doing it because I had gobladder surgery two years ago Create a lot of digestive problems was very unpleasant and low-fat diet the first thing I found is it This has been a major breakthrough for me. That's actually really helped As well as ox bile, which is a supplement, but let's keep the video about the low-fat diet So I'm just gonna show you guys It's an art of buying low-fat food in the supermarket because there is a lot of stuff that you think is low-fat That turns out not to be low-fat. There's a lot of stuff that you think is high-fat That turns out to be actually not so bad or low-fat and it's it's a specific diet It's a diet that's definitely fallen out of favor in the nutritional world It seems even though a lot of national health authorities recommend it just to clarify one more time This is not nutritional advice. I'm just showing you guys What from the skeleton information I was told which is what the Percentages are for what's considered low-fat What I've been able to find in a supermarket That fits within that paradigm. So it's not nutritional advice. Everyone's got their own nutritional thing But if you're also doing a low-fat diet, I just thought this information might be useful to someone hence I am putting it up on the net. So without further ado, let's go on to let's begin our voyage before we do So I wanted to show you I've actually already highlighted this year So this is from heart UK UK cholesterol UK the cholesterol charity now This is exactly these are exactly the numbers I was given by my dietitian Um, I imagine that they're going to vary slightly by different health authorities Uh, this this is actually a great page. It's called. How can I eat less fat? And um, it's The central part here check the label is so important. So as I said, I've spent A ton of time over the past month reading nutritional labels in supermarkets my My shop has now started my weekly shop now takes me like an hour instead of 10 minutes because I'm like learning what's low fat By reading a bunch of labels. Um, but I'm getting a lot quicker now. So So this is what I've done. I've spent so much time reading nutritional labels check the label because as I said You can't this is the the thing I find out is you can't say, oh, this is uh These this is a vegan product or this is a vegetarian product or this is labeled as healthy Those are just claims nutritional label is facts. So that's why You really have to read them to make sure that you know, just don't rely on what's on the box If you're in doubt go ahead and just like look at the back on those labels So, um, there are levels of uh, High medium and low fat at least according to heart uk Um, and this this this here these two numbers are the ones that I'm keeping an eye on and that is uh, Low fat is considered three grams per 100 grams or less of fat And for liquids that's 1.5 So what I've noticed in one month of shopping intensively for low fat food and cooking low fat food and preparing low fat food Is that these are low numbers now? There's one other thing that needs to be said is To state the obvious if you eat a ton of two percent food You might get a higher fat overall fat intake than if you had just you know A tiny sliver of an olive, which is a high fat food. But uh, if you start with low fat foods It's you know a kind of common sense that it's going to If you're eating to normal portion size is going to just that's going to give you the best chance of Eating low fat. So the other thing I would say is it's a strict limit You'll see when you go shopping and look at nutritional labels You'll begin to notice how Relatively few you really have to go out of your way to find Low fat foods in the supermarket. I have found So they call medium fat is 3 to 17 and high fat is 7 is 17.5 grams fat or more They give you examples from each product and they also define fat free As being any food with less than 0.5 grams per 100 grams or 0.5 and also 0.5 per 100 mils on the In leaders for liquids So the magic number that I'm keeping in my head at all times that all times are 3 and 1.5 I'm trying to stick on the right side of those The one area I have not really succeeded in figuring out a solution yet is cheese. So I've been the way I've described this is I'm kind of easing in the low fat diet So I've been eating 5% dairy even though five is clearly greater than three I have found 0% dairy in like fat free dairy in yogurts. I have not found yet cheeses specifically that are 3 grams fat per 100 grams or less. I'm sure they exist Just in the supermarkets. I've been to in israel the lowest I've seen is 5% So that's what I've been buying. This is 5% cheese. So Let us go now on to tesco.ie and I'm going to just take myself out of the screen here And let me just show you give you kind of a whistle whistle stop tour Of what I've been buying so far simulate simulating the super the glorious experience of shopping in tesco. So, okay The first thing I do now when I go to supermarket is I go to the produce aisle and I stock up on fruit and veg Now the only one from this list that Probably is not low fat is avocados avocados are fatty as is well known and you know The information I was given from my dietitian is that it's I'm My instructions are a low fat diet doesn't does not matter what fat doesn't matter. It's supposedly a healthy fat Omega threes. It's low fat period So, you know, that's a common thing. We'll say oh, well, that's good fat I mean if you're if you're eating low fat for a health reason like me because you've had your gallbladder removed And that's created problems or you've got a liver problem Uh, I think fat is generally what they recommend to cut out in its entirety. So I mean I mean, I don't mean I don't mean to cut out fat completely. I mean in its entirety as in all varieties of dietary fat So, uh, you can see avocados here 19.5 grams of fat per 100 grams So that's way way way outside of the low fat territory So what I tend to buy is my favorite fruits are oranges and apples And for veg I buy a lot of cucumbers tomatoes because they're great in salads. I buy bell peppers And I buy leaf. I buy lettuce and spinach and all that kind of good stuff. So I go there first because the only thing because it's really easy Uh, it's the easiest part of the supermarket to shop in for me now because the only things I'm I'm avoiding are nuts seeds and avocados, I mean pretty much so This is an easy part of supermarket In the world of dips dips are good dips are good because people like to have dips to snack on Now this is um in israel. I have not actually found a hummus that is within the low fat territory of uh, you know, three grams or less, unfortunately So a common a common solution is well, just make your own food at home And you'll be able to measure the fat precisely uh, tesco's stuff actually is um lower fat than what I can get here Nutritional label so it's 9.2 grams of Fat per 100 grams So again, it's it's quite a bit outside of the official low fat. So again, you might think oh reduced fat That's perfect for my low fat diet, but read the nutritional label and you'll see that actually it's 9 fat um So that that this is why reading nutritional labels becomes kind of essential just out of interest Let's just check what actual non reduced fat hummus is it comes in at 16 So it's 16.6 to nine Now in israel and I'm sorry to keep meant it's just where I live The unexpected hero has been tomato based sauces. So there's a dish here called matbucha, which is like kind of a Uh, I think it's tunisian a kind of spicy tomato dish Um, and that's actually both in my low fat range. I was astounded. I was like, oh great So I just need to eat matbucha now. Um, and because it's not, you know, snacking between meals So I'll do now pita and this dip this tomato dip um Okay, so we're good here as well. So 1.8 grams of fat per 100 grams for this tomato salsa. So again Low fat's very specific. It's not what you you can rely on your intuition So this is low fat this tesco mild salsa, which doesn't it's not emblazoned with uh low fat or reduced fat This hummus which is hummus is commonly thought of as a health food and it says reduced fat and it's actually Like nine times as much fat. It's nine percent fat even the reduced fat hummus. So again Reading the labels becomes a survey just like really really essential Uh, okay. So so far in our virtual shop, we've picked up fruit and veg. We've gone for our We've gone for our tomato dip Coastal, I can tell you now is probably going to be all problematic unless there's like a really low fat version out there Um, I'm just going to try speed through this a little bit quickly because there's just so much to cover here Um, let's take a look. So I've not found in israel A product like lolo, uh, for instance, like regular butter is going to be way way out of low fat territory. It is 80 grams of fat per 100 grams 80 percent fat. So that is but Again, uh, if you have the tiny microscopic amount of butter, it would be very little fat But uh, it just makes sense to start from low fat. I think um, so I did find let's take a look at Let's scrutinize this product connect gold low fat butter. It comes in at 40 Grams of fat per 100 grams. So again, it is lower fat than the 80 percent fat, but it's still over 10 times more fat Than what's officially considered low fat according to uh, the heart uk level which are similar to many that I've read Uh, let's see. Can we find something that actually does fit if in the territory? I'm gonna I'm gonna put my money on low low low low low. Let's check what let's check where lolo comes in Lolo comes in at 53 I take it back. So I'm not sure we're this might be this might be an impossible ask to find something Or you might be able to find it, but anyway, I'm just saying so that this is how carefully you have to be So I haven't bought butter um Basically in like a month for breakfast. I'm having uh, I'll get to that later, but I'm having like skim milk and uh brand flakes for lunch. I'm having salads and for dinner. I'm having like fish or more salad or Stuff like that Lentil lentils indian lentil curries are great dolls are brilliant So I haven't had a need for butter as a truth And I'm getting enough dairy through my low fat cheese low ish fat cheese and my skim milk But um, there might be a spread if you look hard enough that will eggs are about six percent I think fat generally so that's tricky as well now within milk the only one I found remember I don't know what I've done with this link. Is this it? Nope. That was not the right link Um, I don't know I don't know what I've done with the heart uk link, but it 1.5 if you recall was our What we wanted for liquids So let's take a look at this low fat milk. It says tesco low fat milk and you might think oh great. It's gotta be low fat So, yeah, yeah, actually that's pretty that's on the limit for liquids according to that level of 1.5 Uh, so that's pretty low fat if you take a full fat milk by contrast This does not have nutritional info Um, let's find one that does let's say tesco fresh milk two liters Also, no, anyway, uh, the lowest one is going to be skimmed milk or skimmed Or skim milk, I think some people call it skim some people call it skim that did not work. So let's go for skim There we go skim milk is 0.3 grams per 100 grams. So that's the lowest fat option Almost always in the milk. Uh, I mean always in the milk. I don't think you can get lower fat than that So, uh, that's what I've been going for now. Some people doing low fat or excluding dairy. I'm not gonna I'm just Currently all I'm doing is low fat. So that's what I'm going to be talking about here. So in cheese, um Cheese is a tricky one. Now, as I said in Israel, I haven't succeeded in finding less than 5 fat cheese um hard cheese I don't know if that's the right word for this stuff. Let's say cheddar is I This is the only low fat products I've had so far that I've really not enjoyed I have had low fat cheddar and I thought it was pretty horrible Your non-low fat cheddar tends to come in at like 35 Grams fat per 100. So way way way beyond low fat territory there um So what I am having instead is a lot of feta cheese and as I said, it's it's kind of cheating for me because Okay, this is this is higher fat than what I'm eating by a long shot. This is 23 per 100 grams 23 fat So I'm actually eating 5% cheese. So, uh, I guess there's just lower fat feta here um Israel being a Mediterranean country. There's just a lot of different types of feta cheese in the supermarket Uh, but let's take this lower fat Philadelphia product. This comes in at 11. So again, it says it's Light and less 40% less fat, but it's still actually 11 fat, which is quite beyond the 3% mark Um, so again, uh, you just have to read a lot of nutritional labels. So I I've I've been able to find um, labneh, which is like a Middle Eastern strained yogurt spread labneh Uh feta bulgarit, which is another type of white cheese. I found I have like four or five low white cheese options and that's basically what I consume in dairy. I um Don't bother buying, uh, this kind of dairy anymore just because I don't like the lower fat versions that I've tried so A better a more A more low fat friendly part of the dairy section is going to be yogurt. So in yogurt I found it's actually really easy to find. Um zero percent yogurt now I One thing that people Criticize low fat diet for is people say, oh, if you just focus on low fat You're just gonna eat a bunch of sugar. So I'm trying not to do that. So, um, I'm actually eating just like plain greek yoghurt That is low fat. So if I go like low, um, oh, it's just say zero percent fat yogurt. We'll probably find it Um, so these all look like great products. I uh fat natural kefir 350 grams zero percent fat kefir is like kind of a fermented product. We'll see where the healthy for you So that's great. If I were in Ireland now, uh, you know, that's something I could Um, or you know, if you were in Ireland right now because I'm not, uh, this is something I'd probably, you know You could add to your shopping cart Tesco have a zero percent. There's actually abundant options in yogurt. So you kind of learn What's low fat friendly and what's not so like cheese is really kind of you have to look out for it and So that's kind of what I'm doing it like I wouldn't typically have yogurt for lunch or lab in it for lunch, but I'm finding that a good way to like get get dairy and get protein Without getting fat alongside it. So it's just all these little adjustments essentially that you make So I'm eating much more yogurt than I would have done before I so in terms of meat options I find turkey to be the best just look at nutritional labels. Turkey's pretty lean So I've been buying a lot of turkey deli meat and again low fat is not synonymous with healthy So deli meats are very preserved very processed one and whatnot But they do tend to be quite low in fat. So like these turkey burgers These guys come in at 2.7 grams per 100 grams of fat. So that's actually these are actually considered low fat But again, look at the I'm just gonna pretty low resolution, but There's no hullabaloo here about Oh, like low fat healthy burgers They just says turkey burgers But these are actually a low fat product and you'll find ones that are emblazoned with low fat reduced fat Veggie burgers vegan burgers healthy burgers and you look at the nutritional labels And they're like 15 fat. So You have to be on your guard for this stuff. I think shopping online is probably The easiest way to do this because you can do all this obnoxious nutritional label reading at home Or you can just learn what product you can just learn what products are actually low fat and just like pick them up And you're in supermarket. So Let us look at So we're we've done so far a fruit and veg a dip. We've got yogurt. We've got white cheese. We've got skim milk here Um, we've got turkey and in terms of fish. So I found uh, yeah, white fish cod haddock and white fish. That's kind of where You want to be going for in terms of low fat? Let's look at these fresh hate fillets for instance And these guys will be coming in at 1.9 grams per 100 grams of fat So that's low fat. Uh, so I'm often eating fish for dinner now You just have to be careful not to cover your fish in a high fat Like sauce or whatever um, if they're really screwed nice each Each component of a meal But it can be done um, so yeah, that's kind of my go-to now in terms of fish in terms of um Not fresh fish it's tuna in water is my go-to at the moment So I think let's just wrap up here because there's certain things pasta is great generally, um, you know, it's obviously a carbohydrate But uh, so long as this might be problematic because it's ricotta tortellini. It could be filled with high fat cheese This 3.3 is actually also not so bad because it's it's also got spinach in there. So um, yeah, it's just kind of That's slightly at a the low fat 3% level but only by a fraction. Um, so yeah stuff like pennies I've really stocked up on pasta and I'll put stuff like tuna preserved in water into it um, along with like lentils and whatnot. Um So yeah, that is generally also, um, also good So let's just go skip ahead a little bit and jump into jump into not literally jump into but uh, look at the food cupboard so my friend in The world of tin fish is tuna in uh in in brine specifically now if you look at the, um Difference between tuna preserved in water or brine, which is salty water and tuna preserved in oil is quite drastic Um, so I always bought tuna in oil and now I do the exact opposite and I always buy tuna in water tuna in brine is um, comes in at one gram of fat So 1% fat per 100 so very lean tuna is a lean fish But it depends how you preserve it. So that's this is my go-to in the canned fish oil needless to say tuna mercury you don't want to be eating tuna morning, noon, and night, but uh, I find it you know very good To contrast with sardines and sunflower oil are probably quite a bit fattier. So yes, it is it's a why 14% fat Because we're starting with an oily fish sardines. I believe are oily and we're preserving them in an oil So there's a huge difference between 1% fat and 14% fat. There's a 14 times difference So That's why you just kind of like to learn You learn how to navigate the supermarket as a low fat eater Um, what else can I talk about? I'm getting a bit worn out. Oh, yeah, so okay Another great thing to do is buy, uh, grains and legumes. So stuff like lentils cuscus chickpeas tuna Sorry tuna. What's wrong with me? I um, um, you know, uh grains The one thing that's surprising the relatively high fat is actually oatmeal. You never believe but oatmeal Is a higher percentage fat than quite a few other grains. So for breakfast, if I'm doing a porridge I'm actually not doing oatmeal as my porridge. I'm doing Rice parages and I'm doing bulgur parages. Bulgur is parboiled Um, uh cracked wheat and it's actually lower in fat than oatmeal. So these are little things again I never knew about before I started doing this. Um, biscuits are probably a write-off But, uh, you know, you might find something in the healthy biscuit section or, you know Or the or the healthy crisp section even Uh, this but this is still, you know, 11 grams of fast here. So you don't need these things in your diet They're probably just like empty carbohydrates. So I'm you know, I instead of snacking on biscuits I might be snacking down on a bit of zero percent yogurts. So it's changed in terms of condiments. Um This is a tricky area. So Mayonnaise, unfortunately, I've had a really hard time finding stuff. That's actually low fat Even the like lower fat mayonnaise or what they call lower fat mayonnaise is really high in fat. So, um, That's what I have encountered anyway, and I've really struggled to find I actually haven't found anything that's Um in the low fat in the in that three percent or lower territory So that wow 79 grams of fat per 100 grams So again, all these things I would do before like have a tuna sandwich smothered in mayonnaise I'm adding tons of fat to the meal Uh, now I am proceeding quite differently so Here this might be a good example of why reading nutritional labels matters Hellman's light mayonnaise. Oh, it's got to be low fat. It says light on the box But uh, where does this come in at 26 grams per 100 grams? So a lot lower than the regular But still quite high in fat actually So what I found in israel is that we have a few mustards that are actually low fat Um And that's kind of being my go to so I'll do I'll do stuff like put mustard in a turkey sandwich or I'll put mustard in Uh, yeah, mostly just in turkey sandwiches that kind of thing Now the ones I found in test go actually were not really low fat Or not low fat at all. So this mustard is 12 percent fat 12 grams fat per 100 grams Uh, I don't know. I guess the the mustard's test go are selling are not just not that low fat But I have found ones here where I'm based that actually are low fat So probably other things ketchup, for instance, again, you don't want to cut a fat just to like load up on sugar and Besides that fat ketchup doesn't really go with many things Um ketchup comes in at 0.1 grams of fat per 100 grams. So almost essentially fat free Um, so that's kind of one that you have there as an option. So if you were to have something like a Cod burger like a, you know, a very lean burger in a burger bun And you put a little bit of ketchup on it for flavoring. That's probably still going to come in pretty low fat Um, so again, these are just things you learn as you as you go along. Um, and again, I'm not a nutritioner I'm not a dietitian. I'm just passing on Uh, kind of one month's worth of going to the supermarket literally four times per week I don't even exaggerate studying all the nutrition labels and figuring out what I can eat and what I cannot eat So I think we've covered Um, kind of like everything I want to cover. Uh, and after one month, this is just like, you know, I'm only kind of scratching the surface I'm sure what should there's other things I can eat that I haven't really discovered yet In the crisp section So they've got healthier crisps here So, yeah, I actually did find a low fat crisps where I'm based Uh, I'm just curious this walker's bait Says 50% less fat salt vinegar sounds good so far, but does it pass the litmus test? Of the nutrition label it does not it is uh, 13.4 grams of fat per 100 grams So it's 13 so even though the you know per serving per pack It's only 3.4 grams of fat But if you're really really trying to cut down on that fat and keep that number as low as possible And these are outside of that 3% limit. So, um That's kind of what I found so far and that's kind of how I'm structuring my shopping just quickly quickly Uh, do a do a replay here Eating a lot of fruit a lot of produce. I mean I'm skim milk. Um White cheeses. I'm finding some 5% stuff not lower than that yet Uh yogurt. I'm having a lot of success in the yogurt, uh department And uh, you know, that's a good one for me as is labneh, which is a yogurt based spread If you can find it in your in a middle east supermarket, that tends to be you'll find that low fat labneh somewhat easily and and then turkey is kind of my go-to meat or Chicken breast no dark no dark meats. Um, and definitely I haven't had beef since I've started this Um, it will be a special occasion thing, but day-to-day know Um in terms of fish white fish is great They all tend to be very low fat in terms of canned fish. It's tuna for me Pasta grains and beans are go-tos. So I am in terms of pantry foods always having those stocked up uh pasta, um Pizza no I've not found any pizzas that are actually low fat And then in terms in terms of the food food cupboard, uh, there's probably more stuff I could be having that I've never really had stuff like Uh dried foods before might be low fat. Um Cuscus and all that as I mentioned And in terms of condiments, it's been a little bit tricky Basically if in any way you can add flavor that doesn't involve adding fat Is a winning strategy. So I've started stocked up on, uh, you know spice mixes and stuff like that and uh, trying not to obviously also overuse salt but like spice mixes and, um Putting that in place of fat and I've also just bought an air fryer. So I'm hoping that that is going to be another another Weapon in the low fat arsenal here. So I think that's enough. That's kind of where I am at the moment in terms of my low fat chopping And uh, you know as I said before in about six months I'd like to do another one of these where hopefully I will have figured out more options. Um, and again This is not nutrition advice. Not dietary advice. It's just my current methodology for low fat chopping at the supermarket