They say that the key to weight loss and taking care of your wellbeing is to make little changes – especially if those changes mean you cutting down your intake of saturated fat. So, which little changes can help you to get your weight loss wellness in shape?
1. Get to grips with dairy
Dairy products can be mega fattening so here are all the tips you need: A) If the jump from full-fat to skimmed milk seems like too much, use 2% as a stepping stone until you get used to it. However, 35% of the calories in 2% milk still come from fat so don’t stop there – move on to skimmed. B) Most “light” versions of ice-cream taste just as rich and creamy as the full-fat versions. C) If you tend to eat flavoured yoghurt, rather than plain, you probably won’t be able to tell the difference between standard and low-fat or fat-free versions. D) Low-fat or reduced-fat versions of cheese still have all the taste and texture you want. E) The softer the butter or margarine you use, the less you’ll use on bread or toast, which means you’ll be eating less fat.
2. Keep olive oil on display
As the saying goes, you eat with your eyes first – and that even goes for the things you cook with. Filling a pretty bottle with olive oil and topping it with a pourer will make the use of it more appealing, especially if it’s kept in plain view to remind you to use it. Olive oil is the best oil to cook with because it contains a good ratio of monounsaturated, polyunsaturated and saturated fats. However, you shouldn’t use olive oil for frying as it burns at lower temperature than other oils, so canola oil is your best bet here. When choosing your olive oil, go for the deepest green, extra virgin olive oil you can find, as this is an indication of a high amount of phytonutrients, which fight cancer.
3. Eat the right meats
As you’re probably already aware, meat is one of the primary forms of saturated fat. However, both red and white meats are also excellent sources of protein and essential trace minerals such as zinc and iron, so a little bit of meat is still advisable. The key things to remember are to choose lean cuts of meat and trim off any visible fat before cooking. Also, don’t be taken in by the “other white meat” slogan. Pork is far more fatty than chicken and contains less protein.
4. Add in healthy ingredients
You don’t have to give up eating steak, you just need to stop hankering down on great big slabs – and the key to doing this is to cook it with other ingredients. Slicing raw beef and sautéing it with peppers and onions, fajita-style, can be a great way to reduce your steak intake, or you could cook strips of steak in a wok with plenty of vegetables. Steak slices instantly make a large, crunchy salad more delicious, or you can try something new like making shish kebab with steak cubes and vegetable chunks. You almost always eat less meat when you’ve prepared it as part of a nicely integrated dish, so keep the whole steak just for very special occasions.
5. Try meat alternatives
Exotic meats – such as emu, venison, wild boar or ostrich – all have less than one gram of saturated fat per 100g serving. Moreover, they’re all very rich in protein and taste amazing – plus you’ll win “cultural” points with your friends. You might also like to try substituting tofu for meat once a week, as tofu is high in protein but low in fat.
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