We are all trying to eat better and live a healthier life, and we’re all looking for a way to do it that’s easy to fit into a busy lifestyle. One of the most popular ways to eat healthier is to cut down on fat in your diet. This is great if you’re eating too much fat, but you still need to do it the right way to see the results you want.
The low-fat craze actually caused a lot more problems than it solved because manufacturers used sugar to improve the flavor of the low-fat foods they produced. Sugar is the LAST thing you want to consume more of when you’re trying to eat a healthy diet!
Fat is an important part of your daily macros (carbs, fat & protein), but that isn’t permission to eat as much fat as you want. Most people need to make sure about 30% of their diet is made up of fat.
But Fat = Flavor and I like to eat good food!
The good news is, you can still eat delicious food, even if you’re trimming the fat to hit your 30% macro goal. I recently had a fantastic chat over Facebook Live with professional chef Aelie Swift where she shared some of her best tips for lowering fat without lowering flavor.
5 Ways to Cut the Fat Without Sacrificing Flavor
1. Watch Your Red Meat
Red meat can quickly put you over your 30% goal for the day, but you can eat less without sacrificing your favorite foods! If you cycle your carbs, (like I teach in the FASTer Way To Fat Loss), then save your red meat for low carb day when you’ll naturally consume more fat instead of carbs.
A great option for a lower fat (but still delicious!) burger is to cut in some ground chicken or turkey when you are preparing your patties. Use about half ground beef to half ground chicken or turkey and you’ll have a flavorful burger that helps you hit your macros. This is a lower fat option than 93% lean ground beef.
2. Cook Protein Over High Heat or with Low Heat
If you don’t have a sous vide option at home, a great way to increase flavor without using much fat is to cook it over high heat. For example, if you cook a chicken breast in a 350℉ oven for 20 minutes, it will be cooked but bland. If you take that same chicken breast and sear it on the stovetop, then put it in the oven at a high heat to finish, you’ll have beautiful caramelization and incredible flavor with minimal fat.
Sous Vide (French for “under vacuum”) is a cooking method that produces tender, flavorful meat by placing it in a vacuum-sealed bag and cooking in a low-temperature water bath. No fat is required and the results are moist and delicious. You can cook steak, chicken, salmon, or even poach eggs this way. Sous Vide is used by virtually all high-end restaurants because of the superior results, and recently, home options like the Anova Sous Vide Precision Cooker have become available.
Roast Vegetables to Caramelize the Sugars
Roasting veggies caramelizes the natural sugars and develops a lot of delicious, fat-free flavor. You can omit the oil (or cut it down drastically) when you roast instead of steam your veggies. As with chicken breast or steak, using high heat to develop a beautiful, caramelized crust is the key to more flavor with less fat.
As a general rule of thumb, roast veggies at 400℉ until they’re nicely browned (the timing will vary based on the size of the vegetables).
Infuse flavor into your food using aromatics like garlic, onions and herbs. They provide incredible flavor that you can’t get any other way, not even with fat. Use fresh herbs to finish your food, and dried herbs for a longer cooking time. If you’re using the sous vide method, add your aromatics to the bag with your meat. You’ll enjoy restaurant-quality meals at home for a fraction of the cost.
Add Citrus and Salt
If your dish seems bland or lacking, add some citrus to lift up the flavor. Lemon is delicious with chicken. Orange is a great compliment to salmon. Sometimes acid is all a dish needs for the pop of flavor you want!
Don’t be afraid of salt! If your dish is flat, it might just need a little seasoning to bring out the flavor. You don’t need a lot of salt to make it delicious, just be sure to season to taste for best results.
You can enjoy delicious, restaurant-quality meals at home with less fat and more flavor—all while sticking to your macros and living the FASTer Way lifestyle.
Hungry For More?
If you want to cook more from home but need some help figuring it out, you can check out Aelie’s 4 week meal plan for delicious lunch and dinner options.
Wondering about the FASTer Way so you can easily live a healthier lifestyle? Join me for the next round. We start soon, so don’t wait to register! It’s the best program on the market and it’s transformed the health of thousands of women. Join the ranks, we’re saving you a spot!