Losing weight with meat and fish: here's how to do it right. Tip of the week 7

Losing weight with meat and fish: here's how to do it right. If you like meat and fish a lot, here are some tips on how to consume these products as lean as possible. However, don't forget to add oily fish to your weekly menu too!

• Fry in olive oil, not butter or margarine.
• Avoid breaded meat; it absorbs more fat than unbreaded meat.
• If you like to eat chicken or turkey, remove the skin before cooking it!
• Fry and fry in a non-stick pan, you will need less cooking fat.
• If you don't have a non-stick pan, brush the meat with oil instead of spraying it into the pan.
• Oily fish is important for our bodies in relation to omega 3 fatty acids, eat this at least once or twice a week, even if it contains more fat than you would like to eat. Omega 3 fatty acids are the fats you do want to eat because it is insanely good for our bodies!
• Good oily fish are: mackerel, herring, salmon.
• Although shrimps contain less omega 3 fatty acids than oily fish, their omega 3 content is still high enough to qualify them as healthy and responsible. Tasty food in other words!
• Lean fish species are: cod, whiting, pollack.
• Moderate-fat fish are: sole, plaice, sardine, catfish, trout.
• Lean meats include: chicken, turkey, steak, roasts (pork or beef) and tartare.
• When you roast or grill fish or meat, you don't need extra frying fat; you fry the meat or fish in its own fat.
• If you sear the meat first in very hot oil, you can then season it to your own taste and continue roasting it on low heat. No extra fat will get into the meat now.
• In principle, your body has enough with 100 g of meat per day. You would be wise not to exceed this amount. It's better to scoop up extra vegetables in the evening than to prick out a second ball of minced meat.
• Dilute sauces and gravies with water or omit them.

So losing weight with meat and fish is quite possible. Prefer vegetarian? Also fine, of course, although in that case you would be wise to check every now and then to see if your sufficient iron gets in.

This week you may also weigh yourself! Click >HERE for handy weighing and measuring tips.

The above text previously appeared in the Balance book. The book is now sold out, but may still be available to order second-hand via the link below.

The Balance Book

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