Monday, February 18, 2008

10 Tips for Reducing Fat in Your Diet

"Fried Breakfast" courtesy of woodsy

Previously I have recommended “Lose Weight with THE POWER OF ONE” by Stephen Moss as a must have diet book in addition to “A Winning Attitude and Weightloss” . Today I thought that I’d discuss one of the strategies from the book. This is a basic tenant of many diets and that is to reduce the amount of fat that you consume to as low as possible. This is the first strategy in the book.

While many diets try to follow this, they build it in as an assumption, without much explanation of why and things that you can do in addition to following whatever recipes they might provide.
I think that most of us “know” in our hearts or subconscious that we need to reduce our fat intake. This is drilled into us all the time by the media, maybe we have even become numb to this fact. Aside from the extra weight that this often contributes to in people, there is the risk of cholesterol build up, heart disease, and a whole slew of other unhealthy conditions that can result from a diet containing a lot of fat.

How can I reduce the amount of fat that I consume to as low as possible? Here are some basic strategies.

  • Cut down on the number of egg yolks that you eat. You can substitute egg beater type products or often use only the egg whites
  • If you have a recipe calling for ground beef, you can remove the grease after cooking. Try using a pasta strainer and rinsing with water a few times and then reheating. If you do this a few times you’ll remove a lot of grease
  • Cook with a low fat oil or cooking spray.
  • Try to bake more than you fry.
  • Use lower fat meat in you cooking. You can make use of lower fat meats in many recipes. You might even use a meat substitute product instead of meat.
  • Reduce the amount of meat being prepared or remove it from the recipe. Maybe you can use a little bit of meat in your recipe for flavor or maybe your dish would be just fine without it.
  • When preparing poultry, remove the skin and visible fat.
  • Substitute low-fat or non-fat products where possible.
  • Taste your food before you dose it in a fatty dressing.
  • When eating in restaurants don’t order side dishes containing fat such as butter, mayo, and salad dressings
  • Be creative.

Incorporating the strategy of reducing your fat intake as much as possible can make a huge difference in your health and can greatly aid your weight-loss efforts. It also isn’t as hard as you might think. Do you have any good tips for lowering your fat intake? I would love to hear them.

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