Cooking low-fat for weight loss begins at the supermarket. Choose lean cuts of meat and reduce your fat intake by purchasing round, chuck, sirloin or tenderloin cuts of beef, pork or lamb. When buying ground beef, look for packages with the highest percentage of lean meat. Skinless chicken breast is another reduced-fat option. To moisten and add flavor to lean meats, prepare a marinade using herbs or spices with wine, soy sauce or lemon juice.
Step 1
Prepare meats by grilling, broiling, roasting, sauteing and baking. Use a non-stick cooking spray instead of butter, margarine or oil. Remove skin from poultry before eating. Cook meat on a rack so the fat drips away. Prepare soups and stews in advance. Refrigerate and skim the layer of fat off the top before reheating.
Step 2
Use low-fat , fat-free milk or evaporated milk as a substitute for cream or regular milk in recipes such as creamed soup. Cut down on the use of regular salad dressings and switch to low fat varieties or make your own salad dressing, substituting half the oil with apple or orange juice or a little bit of sweetener, as stated in "Nutrition Matters," produced by Toronto Public Health.
Step 3
Reduce your portion sizes of meat or other foods that have added fat. Instead, increase your servings of fruits and vegetables. Use a non-stick frying pan. Choose fruit or low-fat desserts such as fruit sorbet. Look for low-fat recipes.
Step 4
Use your microwave oven for preparing meals without added fat, as recommended by National Heart, Lung and Blood Institute. Switch from butter of margarine to salsa, as an accompaniment to baked potatoes.
Step 5
Reduce your use of bacon, nuts and tarter sauce. Keep in mind that even though certain fats are healthier than others, they are not lower in calories. A tablespoon of olive oil contains just as much fat and calories as a tablespoon of butter. Cut down on your total fat usage.
Things You'll Need
- Herbs
- Spices
- Lemon juice
- Flavored vinegars
- Soy sauce
- Non-stick cooking spray
- Low fat recipes
- Low fat meal plan
- Low fat food chart
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