Discover our great tips for eating less fat and more balanced.
If fat is an essential element of our diet, its daily consumption should however be done sparingly.
In fact, excess fat can lead, in addition to being overweight, to cardiovascular disorders and thus have health consequences.
The World Health Organization (WHO) also recommends limiting the consumption of fat, from an early age, in order to preserve one’s health and adopt good food hygiene.
If it can seem difficult to limit fats in your diet, here are 15 tips that can only help you in your rebalancing of food. during your Jiwok weight loss training.
Target the fatty products that make up your diet.
1. Check that the food you eat does not contain excess fat.
To do this, look at their labels and especially their lipid content, the goal being to choose foods with low lipid levels.
2. If some of your food products do not have labels for checking the lipid content, use paper towels as the ultimate test.
For this, put a small amount of this food on the piece of paper: if it loses its color until it becomes transparent, it is because it is saturated with fat and therefore to be avoided as much as possible.
Limit certain foods in your diet
3. Limit saturated fat, in other words the most fatty foods, the excessive consumption of which lead to bad cholesterol. These fats include butter, high-fat sauces, cold meats, oils and most cheeses.
4. Avoid meals on the go, especially sandwiches and sandwiches. This type of meal tends to lead consumers to turn to fat-rich products such as butter, rillettes and pâtés, cheese or spreads.
5. Limit the consumption of industrial dishes, often saturated with lipids and salt, in order to give flavor to fairly “bland” basic preparations. So check the lipid content of your prepared meals and opt for those that contain less than 10 grams of fat per 100 gram portions. (I highly recommend our article: How to stop eating rotten stuff)
Focus on healthy, low-fat products
6. Turn to lean meats and cold cuts, such as grison meat, poultry, rabbit, braising beef. For chicken, it is better to consume it without its skin, which, even when roasted, remains very oily.
7. Opt for lean fish, avoiding as much as possible fish rich in fatty acids such as salmon, tuna or sardines.
8. Accompany your vegetable dishes, which can be eaten at will! These elements of your diet are keys to a balanced diet, especially if you just season them with a few spices and salt.
9. Regarding dairy products, prefer semi-skimmed milk than whole milk. These foods are therefore less rich in fatty acids while retaining their calcium and protein content, so they are healthier for your health.
There is therefore no point in limiting your consumption of dairy products if you prefer semi-skimmed products.
Adapt your daily consumption
10. During your daily meals, adopt new reflexes by reducing your usual recipes.
For example, replace your favorite cheeses with goat cheese or even mozzarella, much less rich in fatty acids.
For your desserts and sauces, remember to replace the crème fraîche with 0% fromage blanc or plain yogurt.
Finally, when cooking, replace the oil as soon as possible with broths decorated with spices to give flavor without relying on fat.
11. Have a heavy hand on spices!
If many people tend to turn to butter or certain oils to flavor their dishes, know that spices have the double advantage of flavoring while being good for your health.
Bet for example on paprika to give flavor to your dishes while filling up on vitamins C.
Many spices play a key role in metabolism, helping to eliminate fat.
12. Don’t be tempted at the restaurant. If eating out is often synonymous with “joker meals”, try to stick to your good habits and not make too many differences.
Then bet on a salad, dish or at least as an accompaniment rather than very fatty fries.
Choose dishes rich in vegetables as much as possible, with light cooking. When it comes to sauces, choose dishes whose sauce is served to you separately, in order to limit consumption.
Adopt healthy cooking methods
13. When cooking your meats and fish, choose the grill or barbecue, when the season allows, for cooking that eliminates excess fat from your food.
However, be careful not to overcook your food, the charred parts being harmful to your health as carcinogens.
The oven is not to be outdone since it allows cooking without added fat for your meats. For fish, opt for cooking in foil wrapped with spices.
14. For vegetables, but also for some fish, choose steam or water cooking.
These offer cooking without fat and without the risk of losing the benefits of your food (vitamins, trace elements).
To prevent your food from tasting, do not hesitate to add spices and spices of all kinds (garlic, Provence herbs, basil, etc.).
15. No more cooking in frying pans bathed in butter or oil! Bet on non-stick pans or stone pans that prevent food from hanging on the walls and no longer require the addition of fat for your cooking.
For connoisseurs, turn to the wok which, thanks to its large capacity and flared shape, allows slow cooking, without the risk of your food sticking and overcooking.
With these 15 tips, your diet should be healthier.