Are You Packing On Pounds When On A Diet? See 10 Cooking Mistakes You Must Avoid!

nutritional dos

Messy kitchen and ruined dish? It happens to everyone.

Are you aware of dos and don’ts of healthy cooking? Probably. However, are you sure you know all the cooking tricks?

Using the wrong knife for garlic, turning pasta into a mess, overcooking, or under salting – errors which lead to a disappointing meal. Did you forget to read the recipe before you started cooking? These are all common cooking mistakes that can happen to everyone.

The kitchen is, above all, a place for learning, and in time, everyone can be good at cooking. All you need is practice.

However, when you make those mistakes that are quickly packing on pounds, you need to know what are you doing wrong, and very often, these mistakes are the last ones you will consider culprits for weight gain. A kitchen can be your friend and foe; gaining weight starts in the kitchen, as well as losing it.

It all counts when it comes to sticking to a healthy diet plan, starting from ingredients you choose or cooking methods you prefer. Let’s list the most common cooking mistakes that can help gain weight.

 

# 1. Olive oil is perfect for salads, yet not for cooking – don’t use the wrong oils!

Walnut and olive oil are perfect for salad dressings; on the other hand, coconut, sunflower and grape seed oils are perfect for grilling and sautéing. Why?

Olive Oil - Cooking Mistakes You Must Avoid

Olive and walnut oils burn at high temperatures, and when oil heats past its smoke point, fatty acids are degraded, producing toxins, free radicals and even trans fats.

Coconut and sunflower oils have high smoke points, and the food you eat should provide essential nutrients. If you want to get the most of cooking oil, opt for good fats.

 

# 2. Healthy fats are good for weight loss, but not if you use them too much!

Olive oil is healthy, but it does contain plenty of calories, as every oil (around 125 calories per tablespoon). One tablespoon of 125 calories does not seem much; however, it is easy to go overboard with oil.

If you use oil for cooking, calories add up fast. Thus, you should use only enough oil to prevent sticking. This is especially important when and if you cook vegetables – veggies absorb a lot of oil, so, if you wish to get your perfect dish, you will end up adding more oil to the pan.

Steaming vegetables is a better option.

 

# 3. It is wrong to think that one serving is suitable for all – don’t overestimate the serving size

The biggest question for everyone: how big should your servings be? The one thing that you need to pay the most attention to is the part in the recipe that quantifies the serving measurements.

People eat differently, when it comes to both quality and, most importantly, quantity, so make sure to measure out the amounts accurately – you will avoid overestimating, which can easily lead to overeating.

 

# 4. Sugar and salt easily up the calorie count – opt for herbs and spices you don’t usually use!

Nobody likes dishes without salt as much as nobody likes over-salted foods. While the keyword with spices such as sugar and salt balances, you have many more options when it comes to other spices, which are powerful health-boosting ingredients you should appreciate.

Spices are good at cutting out added sugars, oils, salt, or butter, which will help you crave less for salty and sugary foods. Herbs and spices are a great addition to every meal, and they are loaded with vitamins, minerals and antioxidants.

 

# 5. Cooking is a form of art; however, don’t stick too close to the recipe!

10 Cooking Mistakes You Must Avoid

This statement sounds a bit strange. Less gifted people usually stick too close to recipes, which has its advantages; however, some recipes are not a very healthy choice, but they could be. Instead, it is better if you substitute some ingredients and foods with healthier alternatives, for instance, substitute cream with Greek yogurt. This way you can both enjoy a healthy meal and cut down on calories.

 

# 6. Your body needs healthy nutrients. Why do you keep peeling vegetables?

When we pull away from the peel we are discarding the essential nutrients from many vegetables, and peel does not contain only vitamins and minerals, but beneficial fiber as well.

In case you are wondering why this is important if you are on a diet, don’t anymore: when on a diet your body, especially needs essential nutrients, and if you are peeling vegetables and preparing meals that only add up calories, you are only contributing to weight gain.

To know which peel to remove and which one you should leave on, pierce the skin with your nail or sharp knife – if the skin is easily pierced, leave it on.

Remember: peaches, potatoes, eggplants, kiwis and carrots are great to eat with the peel, but make sure they are organic.

 

# 7. Why do you avoid frozen vegetables?

Frozen vegetables are packed with vitamins and minerals (excluding those foods loaded with processed ingredients and sugar).

Frozen vegetables are nothing to be afraid of – these veggies are picked at their prime or before it and preserved. This is a very important part of healthy cooking, especially when some of those vegetables are not in season so you cannot consume them fresh.

 

# 8. Is it still your habit to bake without a roasting pan?

If you want to keep your dishes low on calories, baking is a great option. However, unless you do it properly, your weight loss effort will go wrong.

10 Cooking Mistakes You Must Avoid

Meat, for instance, can soak in its grease, so, you need to set it on a rack. Every time you are cooking meat, fish, poultry, or pork, make sure it’s on a roasting pan, or at least use a wire rack.

 
># 9. Your body needs starch and healthy fats, but the worst thing to do is to combine them

Combining, for instance, potato and olive oil is not what you should do. These foods aren’t unhealthy, but when combined and eaten they only add up calories. If, however, you consume them regularly, they can only help you increase weight. How to consume these foods? You need to moderate and balance the amount of fat and other healthy starch you eat. Our body first digests carbs, and the fats we eat will get stored instead of burned. Either keep your carbohydrates low or eliminate them from your diet.

 

# 10. Eating low-calorie food can make your body whole onto excess weight as well

Do not be afraid of calories (from fat and carbs) – eat the right foods. Our body also needs calories for energy, eat healthy fats, and avoid processed starchy food and bread.

 

So, is there anything here you admit you are guilty of?

There you have it – 10 small changes you need to make to cook and eat healthier. Avoiding these mistakes will help you reach your goals faster and easier.

 
Image by 123Rf Photo Stock

 
Last article update: 9/4/2019