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Please continue reading, because I'm going to share with you a few simple and easy tricks to turn your "Fat gaining Kitchen" into a "Fat Burning kitchen," while also showing you some deceptive "health" foods that are not only making it impossible for you to lose fat, but also make you age faster.
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If You follow the general rule of thumb for a well rounded healthy diet, most recipes can be modified to become “Healthier”. Sponsored by = => http://adhealthy.com
Here are some useful tips you can start with right now:
1. Stews:The way stew is prepared can easily make it one of the worst offenders; especially for us Nigerians… the presence of Palm oil and fried meat in most stews is enough to drive calories and fat content overboard.
Simple modification on stews will be:
Eliminate the use of Palm oil and replace that with Groundnut oil
Replace fried meat with roasted meat
Make use of fresh fish, goat and chicken
Add some "Ponmon" to enhance the “meatyness”
2. Rice:Rice being a grain is fundamentally healthy, where rice offends on the diet scale is in the use of “white Rice”. White rice can simply be described as “Empty food” as it is nutritionally void; high in carbohydrate and low on essential vitamins.
The simplest modification on rice would be:
Replace white rice with Brown rice. Brown rice has 2x the manganese and Phosphorus, 2 -1/2X the iron, 3x the vitamin B3, 4x the vitamin B1, 10x the vitamin B6 and 4X the Fibre (which is essential for keeping you fuller longer)
3. Soups & Sauces: The basic composition of most soups are similar (earthy broth with meat and fish plus vegetable), again this should be fundamentally healthy but two main factors affect the health composition of most stews and sauces;
1) the use of excessive Oil
2) the presence of excessive high fat proteins.
Although most of the calories from protein are healthy; excessive consumption can lead to weight gain and other health risks.
Some modifications for soups will include:
Reduce the amount of oil used (a good trick is to add oil after cooking not prior)
Be cautious of the amount of fatty proteins added (cow/ pig meat are huge culprits)
Use more goat meat and chicken
Use a variety of vegetables for greater health benefits
Replace frozen/ dried vegetables with fresh once that are in season
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Solids:Solids are a great source of carbohydrate, the problem with solid consumption comes in the type/amount consumed. Excessive carbohydrate intake eventually leads to weight gain and other ailments. It is important to note that Carbohydrate is essential; the problem isn’t with carbohydrate itself but the types of carbohydrate.
Highly processed sources like white grains are vitamin deficient and encourage excessive eating. Instead of the popular three solid sources (Garri, pounded yam and corn fufu), here are excellent alternatives that you can make in your own home with better nutrition:
Oat Fufu: Oat is high in fiber and has the magical power to remove bad cholesterol from the body. Oat is also a good source of manganese, selenium, phosphorus, fiber, magnesium and zinc. Buy unflavored whole oat, mill and run it through a sieve.
Prepare the same way as semolina or Tuo
Unripe Plantain Flour: Plantains are a good source of dietary fiber, vitamin C, vitamin A, b-complex vitamins (particularly – B6) and other minerals including potassium, magnesium, phosphorous and iron. To make Plantain flour, simply dehydrate (or sun dry) raw unripe plantains, mill and sieve into a powder. Prepare the same way as semolina (use less water)
Sweet potato flour: sweet potatoes are low in Sodium, and very low in Saturated Fat and Cholesterol. They are also a good source of Dietary Fiber, Vitamin B6, Potassium, Vitamin A, Vitamin C and Manganese. To make sweet potato flour, Simply dehydrate (or sun dry) raw unpeeled sweet potatoes, mill and sieve into a powder. Prepare the same way as semolina or amala.
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Extra Bonus Tips:
Use oil sparingly; the fact that you are using healthy oil doesn’t give you free reign
Cook with less salt, the average adult is supposed to consume only half of a teaspoon of salt per day, Have snack time between meals (Eat a variety of nuts)
Always choose less processed foods And Supplement Your Diets, filling up with essential vitamins and mineral.
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