Healthy Cooking Methods for Weight Loss

Cooking Method Changes Calories

The same 100g of chicken breast varies widely by preparation: 165kcal boiled, 270kcal fried — a difference of over 100kcal.

Cooking Methods Ranked

• •1. Steaming/blanching: no oil, preserves nutrients
• •2. Roasting (air fryer): minimal oil
• •3. Stir-frying: uses a small amount of oil
• •4. Deep frying: calories soar from oil absorption (avoid)

Tips to Cut Cooking Calories

• •Use an oil sprayer: one-fifth the amount of pouring
• •Use non-stick pans: cook without oil
• •Oven/air fryer: cooks in the food's own fat
• •Skim fat from soups and stews: chill and lift off the solid fat
• •Remove poultry skin: fat concentrates there

Choosing Healthy Seasonings

• •Recommended: vinegar, lemon juice, herbs, garlic, ginger, soy sauce (sparingly)
• •Careful with: mayonnaise, dressings, sugar, ketchup

“Changing how you cook alone can save 300kcal a day.”