How to reduce the calorie content of familiar dishes and not lose taste.

Choosing the right cooking method

The principle of cooking plays an important role in nutrition. If you are used to frying everything in butter and oil, know that the calorie content of food will go off the scale. Calorie level in vegetable oil: 900 kcal per 100 g. If you are losing weight, this approach is contraindicated for you. Instead, use a nonstick skillet.

Boil or bake more food. Well-cooked dishes will be juicy and aromatic, while their caloric content will be much lower than fried ones. You like meat? Then it is fried over charcoal so that all the fat flows down during cooking.

Swap the fatty pork for marbled meat

It is not the cheapest option, but still.

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Pork is often preferred for its juiciness. This is due to the large amount of fat that permeates the meat during cooking. Beef is considered tough. But that’s not the case with marbled meat. It contains many thin and evenly distributed layers of fat, which means that the final kebab / steak / roast will be juicy, but at the same time much less nutritious than in the case of pork, where the fat accumulates in heavy deposits.

Healthy baked goods

Do you like baked goods? Some nuances will allow you to reduce the calorie content of pastries:

  • the bran must be present in the dough;
  • instead of sugar, you can use dried fruits;
  • replace white flour with whole grain;
  • only the protein is laid from the eggs;
  • butter can be replaced with vegetable oil.

Do you want to control your calories? Make your own baked goods, don’t buy them in stores! To make baked goods, manufacturers use harmful margarine, which is very high in calories, sweeteners, and other fats.

How to reduce the caloric content of meals. Avoid very fatty foods

When cooking, try also to reduce the fat content of your meals by using foods with a lower fat content. Avoid fatty meats: lamb, pork, preferring beef, turkey, chicken. These diet meats are great for satiating hunger while also containing fewer calories. Pay attention to the fat content of your dairy products. There is no point in buying greasy sour cream, high fat oil if you want to lose weight. Carefully study the fat content of the foods you buy and try to use less fatty foods in your meal. This will help reduce the calorie content of your meals.

Light sauces

Salsa is often one of the most nutritious ingredients in a dish. Stop pouring oil on the salad, just spray it with a spray bottle. The salad drizzle will be healthier and contain less fat. Instead of mayonnaise and sour cream, it is better to buy yogurt and kefir.

You can make a healthy and tasty sauce yourself with mustard, lemon juice, and pepper with minced herbs. Tomato sauce lovers can switch to spiced garlic tomato paste. It has few calories, but a lot of lycopene useful for the body. Delicious plum sauce. It is prepared with the addition of salt, garlic and pepper. The sweet taste of the sauce allows it to be combined with many dishes, incl. with meat.

Lemon cake

If you replace half of the common flour with whole wheat flour, reduce the amount of oil by a quarter and put 2 times less sugar, then in a piece of cake you will get 34 calories, 6 g of carbohydrates and 2 g of fat less. That leaves 98 calories, 1 g protein, 13 g carbohydrates, 4 g fat (3 g saturated), 0 g fiber in one slice.

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Prescription

The preparation will take 15-20 minutes, baking the cake takes 35 minutes at a temperature of 180 ° C.

Ingredients (36 pieces):  • 1 ¼ cup of flour • 1 cup of whole wheat flour • ½ cup of sugar • 150 g of softened butter • 4 eggs, lightly beat • 1 cup of granulated sugar • 1/3 cup of lemon juice • ½ teaspoon tablespoons of baking powder

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preparation:

1. Preheat the oven to 180 ° C. Line a baking dish with aluminum foil. In a large bowl, combine the flour, 1/2 cup of the sugar, and the butter.

2. Place the mixture in a baking dish and bake in the oven for 15-20 minutes, until the edges are golden brown.

At this time, prepare the filling

3. In a small bowl, combine the eggs, sugar, lemon juice, 1/4 cup flour, and baking powder. Pour the filling over the base and bake for another 20-25 minutes. Remove from the oven and cool on a wire rack. Then cut the lemon tart into squares. Store your cake in the refrigerator.

Many vegetables in the diet.

The natural fiber found in vegetables has a minimal caloric content. That is why dishes should contain as many vegetables as possible, the main providers of vitamins, minerals and antioxidants. They are easily absorbed and cleanse the body. If the vegetable does not have a pronounced taste, it is worth adding aromatic spices to it.

How to cut calories:

  • Mayonnaise – Everyone knows the dangers of mayonnaise, so it should be replaced with sour cream with a low percentage of fat. Do you like to cook yourself? Make the mayonnaise yourself, then you can change the calorie level. Alternatively, you can combine sour cream and a tablespoon of mayonnaise to preserve its flavor;
  • sandwiches: butter is replaced with vegetable spread or olive oil. Cheese is replaced with low-fat cottage cheese, and smoked sausage is replaced with boiled varieties. From a white loaf, they gradually go to black bread, then to diet bread;
  • meat – you cannot refuse a healthy product. It just needs to be cooked correctly: steamed, on a rack, in the oven. Boiled meat is a dietary dish, especially if it is rabbit, beef, chicken, turkey;
  • Alcohol: If it is impossible to exclude alcohol entirely (you are attending an event), choose dry or semi-sweet red wine. Read the label first, comparing the caloric values ​​of a product;
  • Tea and Coffee: If sugar is difficult to completely remove, replace it with saccharin with stevia It is not dangerous for health, since it is of natural origin. Compared to sugar, it is twice as sweet, so it is necessary to put it less;
  • sweets – do you like sweets? Buy jelly candies instead of chocolates. Jam, marshmallows, marshmallows, and lollipops differ in their low calorie content. Dark chocolate is healthier and less caloric. Cooking should be completely abandoned, since it is impossible to reduce its caloric content.

Categories: food