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.