Weight Loss Recipes and Tips
The following weight loss recipes and tips come from Vicki R. Pierson, an ACE Certified Personal Trainer. Thanks Vicki.
A healthy eating plan doesn't mean you have to sacrifice your favorite foods or give up flavor. All that's needed is a little adjustment, an open mind, and an experimental spirit. Try some of these diet recipe tips when preparing your favorite home-cooked meals to make them lower in fat and more healthful.
Adjust your weight loss recipes
- Use applesauce or other fruit purees in place of butter or oil in baked goods. Pureed prunes work well in chocolate baked goods.
- Substitute 2 egg whites for one whole egg or three whites for two whole eggs.
- In place of sour cream, try using non-fat sour cream, yogurt or pureed low fat cottage cheese -- don't knock the cottage cheese puree until you try it!
- Most diet recipes suggest using skim milk in place of whole milk.
- Replace heavy cream with evaporated skim milk or low fat yogurt.
- Add various kinds of fruit or vegetable to baked breads to make them interesting and more flavorful.
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- Add fiber such as oatmeal, wheat germ, Raisin Bran, Bran Flakes or All-Bran to muffins and breakfast breads.
- Use whole grain for part of your ingredients instead of highly refined products such as whole wheat flour, whole cornmeal, and oatmeal.
- Use fruit and vegetable salsas to spice up or add zip to meats and vegetables.
- Experiment with diet recipes. A variety of spices and herbs in your dishes to make them interesting.
- Decrease sodium by using low sodium or unsalted ingredients.
- Reduce sugar by 1/4 to 1/3 in baked goods and desserts. Substitute flour for the omitted sugar. (Don't decrease sugar in yeast breads because sugar feeds the yeast.)
- Use spices in baked goods. For example reducing sugar and adding cardamom, cinnamon, nutmeg or vanilla to your recipes will enhance the impression of sweetness.
- Many weight loss recipes suggest adding a variety of vegetables to meat dishes to reduce the amount of meat you eat and increase your vegetable intake.
- Use sharp cheeses in your cooking; you can use less and still retain flavor or experiment with using low-fat or fat-free cheeses.
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- Make marinades with juices and broth instead of oil.
- Trim all visible fat from meats before cooking.
- Refrigerate all stocks, stews, and soups and remove the congealed fat before reheating.
- Many diet recipes suggest using non-stick pans and cooking spray to reduce the need for oil and butter.
- Grill or roast meat on a rack so the fat drips away.
- Microwaving meals requires little or no fat to cook.
- Poach foods by simmering them in hot liquid such as broth, water, wine, or juices; no fat required.
- Steam your vegetables in a basket over boiling water or in a food steamer.
- Sauté food in a non-stick pan using water, broth, juice, wine, or cooking spray.
- Stir fry meat and vegetables in a non-stick pan or wok using broth or a dab of olive or canola oil.
- Brown meat pieces and crumbled hamburger, drain off fat, and rinse in strainer with hot water before adding to a recipe.
- Bake foods using non-fat marinades to retain moisture.
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More than weight loss recipes on our weight loss tips page
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