Cooking at home can be quite useful when you want to eat healthily and control or lose weight. That allows you to have total control of what you eat, your food contains less fat, fewer carbohydrates, and less sugar than restaurant food.
Without realizing it, you could be making some cooking mistakes that not only prevent you from getting the most benefits from your food, it also makes them less healthy and can add a lot of calories, making it difficult for you to lose weight.
Cooking mistakes that make you gain weight
Using too much oil (even olive oil)
Olive oil and avocado are healthy oils. Both rich in oleic acid, reduce inflammation, protect against heart disease, and substitute for butter and other fats help you lose weight. But the key is moderation, for better control of quantities use a spoon. One tablespoon (15 ml) provides 120 calories.
You fry your food
Frying food increase calories and saturated fat in your food. Also, people who eat a lot of fried foods may have an increased risk of type 2 diabetes and heart disease according to a study by the Department of Nutrition at the Harvard School of Public Health.
You add more salt than you should
Salt is the main source of sodium in food. Using more salt than you should not only increase the risks of serious health problems, such as increased blood pressure and risk of cardiovascular disease, it also makes you gain weight.
Specialists have considered that salt causes addiction similar to cocaine. Activates the system, brain reward inducing the desire and search for more salty foods.
The World Health Organization suggests a sodium intake of fewer than 2 grams daily. One teaspoon of salt contains 2.3 g of sodium.
You choose the wrong sauces
The ketchup, mayo, BBQ sauce, and ranch dressing you love to add to your food are loaded with sugar, sodium, fat, and additives. Switch to healthier condiments like homemade hot sauces, marinades, and you can also make your own spiced marinade or dressings at home to give your meats and vegetables a great flavor.
Homemade BBQ Sauce and Ranch Dressing Recipes, Low in Salt, Sugar, and Fat
You spend it eating when cooking
If you keep biting your food while cooking, you are adding calories to your body Without realizing it, just 50 grams of fresh cheese add up to 155 calories. Small changes in calories can have a long term impact. Try chewing gum to reduce cravings.
Too many ingredients or poor balance
In order to make your food tastier, you can saturate it with ingredients and not only that, exceed the quantities.
The walnuts, for example, are an excellent healthy addition to your salads and dishes that can even help you lose weight. But yes Abusing portions can work against you. Nuts are caloric foods, which is why they give you energy.
The American Heart Association advises a serving of walnuts like a small handful,1.5 ounces whole pieces or 2 tablespoons of nut butter.
Don’t forget to cook with herbs and spices
Herbs and spices add a greater aroma and flavor to your meals without the need to abuse salt and other less healthy ingredients. Also, eat a diet rich in spices reduces the body’s negative responses to high-fat foods, according to Penn State researchers.
Adding spices to a high-fat meal reduces the response of triglycerides by about 30 percent. The study added two tablespoons of spices to each serving of the test food. They used rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder, and paprika, all of them with a powerful antioxidant activity. The participants enjoyed the food and they had no gastrointestinal problems. Choose your favorite spices or herbs.