Grilling your food is a healthier option than fried food – fried foods contain an unhealthy amount of fat that raise cholesterol levels, they are high in calories and also increase risk of fat gain and heart disease.
Grilling food can also be very rewarding as it locks in the flavor of your food items, giving your taste buds a healthier, tastier option than deep fried health risks.
So here are a few grilling tips for fat loss and a healthier lifestyle.
There are healthy fats such as virgin olive oil, but they should be used in small amounts.
Tip 1. Don’t Over Kill Your Grill!
Some people like to cook meat until it is well done but this can provide its own health risks.
A Minnesota University Study revealed that well-done or char-grilled meat can increase a person’s risk of pancreatic cancer by a staggering 60%!
This study tracked the eating habits of 62000 people in a 9 year period, the theory is that cooking meat at high temperatures produces carcinogens that can damage DNA cells and can lead to cancer.
Tip 2. Be Sure to Trim Off any Fat that is Visible on Your Steak Cut
This may seem like an obvious one but many people neglect the idea! Go for beef tenderloin or fillet to ensure you have the leanest cut of beef possible.
The problem is, it may not offer much flavor, so your happy medium could be the New York Strip (still relatively lean) with 155kcal, 5 g of fat per 3 Oz serving.
Sirloin is another good alternative but gets tougher the more you grill it.
Try slicing it thinly along the top to minimize the chewy texture.
One of our favorite ways to tenderize beef is with this marinade – mix up fresh lemon juice, virgin olive oil, a dash of salt and pepper.
Or if you are feeling adventurous go for freshly squeezed lime juice instead.
Tip 3. Remove the Skin from Chicken
By simply removing the skin from each chicken breast you can reduce the fat content in half and up to one third of the calories.
Simple steps like this make your grilling options healthier. If you are sick of bland tasting chicken breasts – go for a tandoori blend.
Marinade your chicken breasts in natural yoghurt, olive oil, diced garlic, diced onion, cumin, coriander, tomato paste, paprika, salt and pepper.
Remember that you need to cook poultry to an internal temperature of 170 degrees, you cannot eat it raw like beef!
Tip 4. Go for Fruits and Veggies with High Water Content
When grilling fruit and vegetables go for ones that have a high water content.
Bell peppers, eggplant, mushrooms and onions are good choices.
The moisture in the veggies stops them from becoming too dry and the fibre will leave you feeling fuller for longer.
Try skewering them or wrap them in foil and add a few of your favorite spices to zest them up.
For those with a sweet tooth – cinnamon dusted apples or honey glazed pears are a great healthy option.
Mix up honey and natural Greek Yoghurt to give yourself a protein powered dipping condiment for your grilled fruit.
Tip 5. Fish or Seafood
Fish or seafood make a good option for quality protein sources. It also provides the healthy fats you need – omega 3 and 6.
Always remove scales and the skin from your fish portions to remove any excess fat.
If shellfish is more your style then shrimps or scallops offer a delicious low calorie alternative.
If you are stuck for ideas on how to make your fish tasty, then try rubbing it with paprika, cayenne pepper, garlic powder, and finely diced onions.
One of the best choices of grilling has to be The George Foreman (no plug intended!) as it offers a fast, effective way to cook almost anything. It also ensures there is minimal fat left when the cooking process is done. Remember that healthy eating does not have to be boring!
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