“Fat-Free,” “80% Less Fat,” “Low Fat.” These days we see these types of labels on food all the time. It has become quite the cultural norm to vilify and demonize the fat in our diets. “Cut out all the fat and the holy grail six-pack is right around the corner!” Right? Sorry, fat haters but no, that’s not correct. The focus needs to shift to reducing fat intake instead of eliminating it entirely.
Fat is an essential part of everyone’s diet. According to the National Institute of General Medical Sciences, fat plays many vital roles in the body including but not limited to energy storage and making the membranes that surround our cells possible. That being said, too much can be a bad thing. Ever had love handles?
In my recent publication Gluten Free Fitness Bundle: The Beginners Guide To A Gluten Free Fitness Diet, I discuss several ways to reign in fat intake that I would like to share with you here. When the time comes to attack the fat in your diet, use these simple tips to help you along the way.
3 Tips for Reducing Fat Intake
- Buy foods with a lower fat ratio – We’ve all seen these fractions (90/10, 85/15) on our favorite brand of ground turkey, beef and more. These fractions represent the percentage of lean meat versus fat. So when you are purchasing meats, shoot for the lower end of the fat spectrum.
- Trim Your Meats – While this may add a small amount of time to your meal preparations, it will be well worth it if you are trying to cut some fat away from your diet (pun very much intended). When I say “Trim Your Meats,” I mean just that. Using a knife, cut off any excess fat from your meat. Reducing fat is something easily done with steaks, pork chops and even poultry. These are often pieces of fat thrown in the trash anyways since they become tough when cooked.
- Draining – Draining your meats to remove fat from the meat is another effective and easy way to reduce fat. When you cook meat, some fat liquefies from the heat and leaves the meat along with trapped moisture. This results in the puddles we’ve all seen when we cook ground meats. Half-way through the cooking process, drain the fat and water mixture into a container. My wife and I use empty coffee cans. Any container that can withstand the heat is ideal. It’s better for the fat to end up there and not on your thighs or waistline.
What are some tricks you use for reducing fat in your diet?
It has been a pleasure writing this guest post on Dale’s blog for all of you. I hope that you find these tips practical and easy to implement.