It is recommended to consume less fat. The fat content of the diet will be significantly lower if you eat more complex carbohydrates (cereals, porridges, pasta). These foods, due to their high satiety, cause satiety very quickly, and we reflexively reduce the consumption of other foods, including fatty ones. There are direct studies showing that complex carbohydrates protect us from weight gain and promote weight loss. Vegetables have the same effect. The more vegetables in the diet, the lower the fat content of the diet.
Try to eat more fish and dairy products. With an increase in their share in the diet, a person naturally reduces the consumption of meat, and therefore fat. After all, meat on average contains more fat than fish and milk.
Dumplings with the addition of lard have a fat content of ~ 40 g per serving. Poultry meat dumplings have a fat content of about 10 g.
A gain in the form of fat reduction can be obtained if soups are used more often without the so-called toasts - onions and other vegetables overcooked in vegetable oil, as well as if there are vegetable and dairy soups more often than meat ones.
With an increase in boiled and stewed dishes in food, we will observe a decrease in the proportion of fried food, and accordingly the oils that we use when frying.
The statistical method is well perceived by those who lose weight, because instead of the usual "you can't do this!" or "you should eat as little as possible!", on the contrary, it is recommended to eat more of this or that food.
The use of less fatty foods in a number of similar ones (for example, dairy products)- Milk (low–fat 0.5 – 1.5%, classic 2-3%, fatty 3.6%)
Fermented milk products:- cottage cheese (low–fat 1 – 3%, classic 4 – 18%, fatty 19 – 23%)
- sour cream (low–fat 10 - 15%, classic 20 - 30%, fatty 30 – 50%)
- kefir (low–fat 0.5 - 1.5%, classic 2 – 3%, fatty 3 – 9%)
- yogurt (low–fat 0.5 – 1.5%, classic 2-3%, fatty 3.9%)
- fermented baked milk (low–fat 0.5 – 1.5%, classic 2-3%, fatty 3.6%)
- yoghurts and so on.
Mayonnaise. The fat content of mayonnaise is about 70%, but there is an alternative. The use of low-fat sour cream or classic yogurt instead of mayonnaise allows you to reduce the fat content of each serving of salad.
Cheeses. The mass fraction of fat of various cheeses varies on average from 50% to 30%. Hard cheeses contain about 50%, soft cheeses - about 40%, and the so-called brine cheeses – suluguni, adygeisky, cheese, feta - about 30% fat.
By using low-fat dairy products instead of fatty ones, we avoid an extra load of fat per serving.
Do not forget about specially developed low-fat products for losing weight ("food substitutes"), which, with low calorie content, have a high saturating ability. To date, these are cocktails, porridges and soups.
Reducing the fat content of food during cookingFor example, when cutting meat, visible fat can be partially removed, the fat content of poultry meat is reduced by 3 times if you simply remove the skin.
A very well-known technique is to place the meat broth in the refrigerator overnight, and in the morning remove the film of fat formed on top. This operation allows you to reduce the fat content of a standard portion of soup by 10 grams.
We get quite a lot of fat together with fried food. Hence the common idea that in order to successfully lose weight, you should never eat fried food. Indeed, when frying in oil, foods absorb a lot of fat. For example, home-fried potatoes contain about 15% fat, but there is practically no fat in the potatoes themselves. All the fat gets there from the pan. But everything miraculously changes if you cook with a minimum of oil on non-burning dishes. Then it will take literally 1 tablespoon of vegetable oil to cook 3 servings of fried potatoes, and you will get a product with a fat content of no more than 3%.
A lot of fat is absorbed when frying slices of zucchini and eggplant. Their fat content can be reduced by drying the pieces with napkins. The "gain" from one serving can reach 15 grams of fat.
There are frying methods that not only do not increase the fat content of the product, but, on the contrary, reduce it. First of all, this is grilling, grilling and other forms of so-called infrared cuisine. A similar result can be achieved by baking in foil.
Reduce the fat content of food directly in the plate, during mealsEverything is simple here - we cut off pieces of fat and put them aside, remove pieces of skin from the bird, put aside and leave the greasier pieces of cake, and so on. The use of smaller dishes and portions leads to a decrease in the number of calories consumed[1][2]. This simple recommendation is supported by real research data.