Saturated fat, which is responsible for much of the dietary cholesterol consumed, is high in calories, with 9 calories per g, compared to 4 calories per g for both protein and carbohydrates. Reducing foods that are high in saturated fat is a simple way to adjust a diet and lower the total amount of calories consumed. Since weight loss is based on the amount of calories consumed vs. the number of calories burned, reducing saturated fat is an excellent place to begin a weight-loss diet.
Reducing Saturated Fat
Step 1
Learn what foods are high in saturated fat. By knowing what foods contain large amounts of saturated fat, you can either reduce the amount consumed or cut them out all together. Organ meats, shellfish, eggs, dairy products and fatty meats have the highest concentrations of saturated fat. Instead, look for leaner cuts of meat that have less marbling (less visible fat), and use oils like vegetable, olive and sunflower for cooking. Also avoid fast food and processed foods, as they often have lots of saturated fat.
Step 2
Cut off all visible fat from meat and remove the skin from poultry. By trimming the fat off of steaks and other forms of meat with visible fat, you are greatly reducing the amount of saturated fat and total calories at the same time. The skin of poultry is also quite high in saturated fat. Removing the skin therefore reduces this number dramatically.
Step 3
Switch to low-fat dairy. Since dairy products can contain a high amount of saturated fat, switching to low-fat or non-fat dairy products is another way to further reduce saturated fat intake.
Step 4
Broil or grill your meats, and use cooking racks to allow the melted fat to drip away from the food. Frying food adds to the saturated fat content and allows the fat to cook into the food. Be sure not to use drippings to baste food, as this will also keep the saturated fat in the meal, instead, use a marinade. After refrigeration, many soups and stews will have a layer of fat around the top; use a spoon to scoop it out prior to reheating to further reduce the amount of fats consumed.
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