Fat is a great source of energy and our body needs some of it too. Unfortunately, too much makes you fat, as fat provides twice as many calories as protein or carbohydrates. So if you reduce your fat intake in everyday life, you will lose weight more easily. Unfortunately, this is not always easy. But with the following fat-saving tricks it will definitely work.
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Top bread smartly
We don’t want to take away the butter from your bread here. However, if you want to lose weight, you should only apply the high-fat spread very thinly in the future or, even better, replace it with mustard, tomato puree or low-fat cream cheese. Do you love hard cheese and/or meat on bread? Then you should now prefer Emmental cheese to mountain cheese and replace the salami with turkey breast or cooked ham. This saves you up to 22 g of fat per 100 g. By the way, tomatoes, cucumbers and radishes (with cream cheese) are also very delicious, low-fat bread toppings.
Focus on flavors
Fat is a strong flavor carrier, but unfortunately it is known to be very high in calories. In order to conjure up tasty meals on your plate without fat, you should increasingly use fresh herbs and spices. With these you can really boost fat burning and metabolism.
Cook and grill more often
No matter whether vegetables, meat or fish – most foods can be grilled, cooked or steamed in the oven with low fat. A nice side effect: the vitamins and minerals are still well preserved.
Roast and sizzle properly
If you don’t want to miss out on sizzling, it’s best to use coated pans and pots. With these it is enough if you just spread a little oil with a brush. Also, only put the meat in the pan when the pan is really hot. The heat closes the pores of the meat and the food absorbs less fat. When you remove fried food from the pan, first place it on a kitchen towel to drain. This will save you a lot of unnecessary calories when you eat later.
The trick to gratinating
When gratinating casseroles, it is sufficient if you only use half the cheese. Replace the other half with breadcrumbs. This makes the delicious dish wonderfully crispy without a lot of fat.
Broth instead of oil
You can also save a lot of fat when preparing the salad dressing by replacing half of the oil with (fat-burning) lemon juice or – if you like it spicier – with vegetable broth.
“Nature” preferred
When it comes to olives, tomatoes and tuna, it is better to avoid the oil-preserved version and instead choose the pure version. When it comes to fish fillets, it’s best to choose the pure version – without any greasy breading.
Icelandic yogurt
Whether for muesli, sauces or a warm soup: cream provides a wonderful creaminess. Unfortunately, in terms of calories, it is a heavyweight. Icelandic skyr is just as creamy and fluffy as cream with only 0.2% fat. You can also replace mayonnaise with Skyr or low-fat quark and sour cream.
Use baking paper
When baking, avoid greasing the pan and use baking paper instead.
Mineral water instead of butter
For delicious scrambled or fried eggs, many professional chefs don’t use butter, just mineral water or a little skimmed milk. Both ensure that the eggs do not stick to the pan and the egg dishes become particularly creamy and fluffy.
Healthy fats
Fat is generally not bad or completely unnecessary. On the contrary: it is essential for our performance, hormone production and absorption of important vitamins. However, it is crucial that we consume healthy fats – such as the polyunsaturated fatty acids Omega-3 and Omega-6, which keep the metabolism active and the cells fit. These can be found in olive, linseed and rapeseed oil, eggs, salmon, nuts and seeds. Saturated fatty acids, which promote the storage of abdominal fat and can trigger inflammation in the body, should only be consumed in moderation.
