Then, multiply that number by 100 and you’ll have total percent of fat calories in food. In this example, 50 fat calories divided by 80 total calories equals .625 times 100 equals 62½%. In this example, nearly 63 percent of total calories of this food are from fat!

Also, using math above, you can figure out how much fat that 2 percent milk, 2 percent cheese, 2 percent cottage cheese and lean ground beef contain. You’ll probably discover these foods are mush “fatter” than you realized!

Trans fats should be avoided as much as possible as they can increase your risk of heart disease. Trans fats are also known as hydrogenated fats and are added to many processed foods including most baked foods (crackers, cookies, breads, etc.).

If food contains trans fats, ingredient label will usually read: contains hydrogenated oil OR partially hydrogenated oil OR vegetable shortening OR margarine. Avoid these foods like plague!

By knowing how to read food labels and understanding word “fat”, you can purchase diet foods more wisely and lose weight successfully.

The Mediterranean diet, is lower in foods like pastas, cheese, red meats, milk and lard than a common European diet, which some believe account for differences in longevity. But sticking to lower glycemic carbs like beans and cereals also causes a lower insulin response which is linked to storage of fat in our bodies. Low carb advocates say that Mediterranean diet works even better when it’s modified to lower carbs, believing it will speed up fat loss while continuing to provide positive heart benefits.

So get best of both worlds. Eat like Crete, with a low carb twist. And speed your way to quick weight loss and a long healthy life.