secret fat loss recipes

Here’s the thing about searching for “fat loss recipes” online, you’re not really getting a “fat loss” recipe. All you’re getting is a recipe that includes a lot of “healthy” (nutrient rich) whole foods. It’s totally possible to gain fat from these recipes too depending on the portions you eat. And the recipe is quite likely similar calories to a “non-fat loss recipe” when portions are equated.

Look, I’m gonna admit….

I know all this too well cos I fell for it back in my 123kg days. I used to look up all kinds of diet/fat loss recipes and would cook it and eat as much of it as I wanted. I didn’t understand calories back then, I didn’t understand that portions mattered. I thought a fat loss recipe meant I could eat double or triple the amounts and still lose weight.

Such a huge mistake.

So I’m gonna share a secret with you today.

Any recipe can be “fat loss” recipe.

It all comes down to the portions you eat. You could look up your favorite recipe, create it as it is with no modifications and still lose weight. The key is knowing and controlling the portions that you’re eating making sure that it still aligns with your diet goals.

A burger for example.

Let’s say you made a burger from scratch, your favorite recipe. The recipe comes out to 500kcal per burger. If 500kcal fits your rest of your diet and your goals, by all meals enjoy that one burger. If perhaps 500kcal is a little much for you, you could always eat 2/3, or 1/2. That cuts down calories to 250-300kcal.

Same recipe, same taste, different portions.

Oh, and another thing.

I do have some tips though to help you lower calories in recipes without altering the taste too much.

It really comes down to modifying the oil/butters and sugars.

It most dishes, you can get away with using 1/2 or even just 1/4 of the required oil/butter and have the end result taste 80-90% similar to its original. The thing about oil is it’s super caloric dense. So something that requires say 4tbsp of oil (480kcal), cutting that to 1tbsp (120kcal) is an immediate 360kcal cut from the dish.

Same goes for butter.

Sugar on the other hand, you could always use artificial sweeteners or stevia which cuts away all the calories from sugar but still gives you a sweet taste in your dish. Is it gonna taste different versus sugar? Yes, but in most of circumstances still very acceptable.

If you enjoy cooking at home and meal prepping, I highly urge you to play around and experiment with your favorite dishes. Little modifications here and there could make it lower in calories which means you could eat a bigger portion without exceeding your calorie goals.

But do remember these modifications aren’t a must either, you could eat a dish with its absolute original recipe and still make progress provided you’re tracking the portions that you’re eating.

Food isn’t scary at all if you take the time to understand it.

6pcs nuggets from McD is 270kcal.

Big Mac is 565kcal.

Filet-o-fish is 379kcal.

Large regular coke is 380kcal.

If I had 500-600kcal to spare for a meal, I could still enjoy McD by switching the regular coke to coke zero, and depending on how I feel either go with a fish burger plus nuggets or just a plain big mac. Decisions like this are only possible when you take the time to understand it first.

With knowledge you can make better decisions, and those decisions are what brings you closer and closer towards your goals.

Don’t waste time looking for fat loss recipes.

Look for your favorite recipes and learn their portions along with possible ways to modify them.

Losing weight is way more easier and exciting when you include foods you actually love.

All recipes can be fat loss recipes.

—Po