Eat this way to gain muscle and lose fat! 3 tips to reduce cooking oil and eat healthier

If you are already used to using the same cooking oil, you don’t really need to change it too deliberately. Instead, the dosage ratio needs to be considered, because fat is high in calories and if it is not controlled well, it is likely to cause a cardiotonic disorder! Especially for those who want to lose weight, they should pay attention to the cooking process and try to use a less oily and lighter cooking method.

Cooking Tip 1: Use the fat from meat to cook

This method is a technique I learned from the famous chef James. He emphasized the use of natural oils or soup bases that are forced out during the heating process to make the flavors of the dishes more integrated while also achieving the effect of avoiding waste and being healthy. I think this (stealing trick) is very useful, so in some recipes (mainly chicken leg dishes), I will use the fat squeezed out of the chicken skin to directly stir-fry the dishes, and the dishes will be particularly fragrant. Chicken breast recipes are not recommended because no excess fat can be squeezed out after the skin is removed, so about 3 to 5 ml of oil needs to be added.

Cooking Tip 2: Use a non-stick pan to reduce oil consumption

Because of the non-stick properties of the pan, when frying ingredients with high fat content, such as chicken legs, salmon, bacon, etc., excess oil will be forced out, which means there is no need to add additional oil, and the pan will not stick to the pan. If you are cooking meat or vegetables that are not high in fat, you can also reduce the amount of oil used.

Cooking Tip 3: Marinate the meat first to keep it tender

Take chicken breast as an example. Since chicken breast itself lacks fat and has a drier taste, when marinating chicken breast, I suggest adding an appropriate amount of olive oil or avocado oil in addition to basic seasonings such as salt and pepper. Add about 3 to 5 ml to one slice and marinate for 20 minutes to several hours. This not only forms a thin film on the surface of the chicken breast to lock in moisture, making it softer and more delicious, but if you use a non-stick pan, you don't need to add any oil when frying, or you only need to add a little oil to color the chicken breast.

This article is excerpted from Ruili Beauty International Media "May Power Body! A Complete Guide to Gaining Muscle and Losing Fat: A Bowl of Food for Fitness╳Fat Burning Bodyweight Exercise (with Exercise Demonstration QR Code)" by May (Liu Yuhan)