Fat that enters the body with food becomes our own fat. Alas, but it is. To lose weight, you need to reduce the amount of fat in your diet . It is to reduce, not reduce to zero! Losing weight needs from 25 to 40-50 grams of fat per day (the exact number depends on the individual parameters of each person).
The methods described below are simple and accessible to anyone . They will help reduce the amount of fat in the diet.
1. Use non-stick cookware . Fried eggs, scrambled eggs, steaks, chops – all this and much more can be cooked without oil without compromising the taste of the dish.
If it seems to you that it doesn’t taste good without oil at all, you can pour a little oil into the pan, wait for it to spread along the bottom, and drain. It is convenient to use a cooking brush. It turns out that the bottom is smeared with the thinnest layer of oil, which will not bring noticeable harm to the figure.
2. Regularly use cooking methods that do not require the addition of oil : baking in the oven, cooking in a slow cooker, stewing, boiling. It’s healthier than frying.
3. Particular attention – sauces and dressings . Often, not so much fat is contained in the dishes that we eat, but in the sauces with which they are poured. For the sake of interest, study the information on the packages of mayonnaise and numerous mayonnaise-based sauces – yes, they are often tasty, but there are 30-40 grams of fat per 100 grams of sauce.
It is worth mastering the preparation of sauces and dressings based on tomatoes, yogurt or low-fat sour cream.
4. Eliminate or minimize fast food . It’s not just hamburgers that you might not eat. Sausages, wieners, frankfurters, frying sausages, kupaty, meat pies – they contain a lot (!) Of fat. Give preference to natural meat, fish, seafood.
5. Skin the bird . The presence of skin several times increases the amount of fat! For example, 100 grams of chicken drumstick has only 5.6 grams of fat when the skin is removed. And if you leave – then 11.
6. Give preference to the least fatty parts of the bird . If we talk about chicken, this is the breast and drumstick (in the article Chicken Breast for Weight Loss – why exactly it? I talked about the fat content in different parts of the chicken). By the way, this also applies to turkey.
7. Trim visible fat from pieces of meat . It’s even on chicken breasts. Cut and discard. You don’t need him. The other day I cooked a rabbit – it would seem that the most dietary meat. But I cut off visible pieces of fat from him and was not too lazy – I weighed them. Fat gained about 50 grams. A lot, however.
8. Choose low-fat dairy products. Instead of 5-9% cottage cheese, take 0.5% fat. Instead of 3.2% milk, 2.5% fat or less. Sour cream – 10-15% fat instead of 25-30%. And so on. At first glance, it may seem that the difference is minimal. But, given that most people eat dairy products on a regular basis, the difference, of course, will be reflected in the figure. As for cheese with reduced cheese content, it is up to you. To be honest, I didn’t like the taste. I’d rather eat normal cheese occasionally than skim cheese on a regular basis.
9. Control the amount of vegetable oil. You don’t need to give it up completely. In reasonable amounts, olive oil and other types of vegetable oils are beneficial. They can be seasoned, for example, salads. But! No need to pour oil on the eye. Measure with a spoon the right amount and consider it in your daily diet. Then instead of 25 grams you will pour only 5.
10. Get into the habit of reading the calorie and fat content of foods before putting them in your shopping cart. This will allow you to choose the least fatty among similar products, and refuse something altogether. In favor of harmony and health.