With these 15 tips you will be able to say goodbye to the fat without sorrow and keep your taste.

I do not disagree that to dip your bread in the salad olive oil or the tomato sauce is an absolute delight, but the calories and the fat are lurking in the first such move! However, small amounts of fats are essential to our diet because they provide essential fatty acids and allow the absorption of vitamins. As you probably know the high-fat diets increase the risk of heart disease, certain cancers, dementia and obesity. The fat we eat every day should not exceed 33% of the daily energy received by our body. For a woman to follow 1500 calorie diet, this amount equals to 55 grams per day. Keep in mind that fat has twice the calories than proteins or carbohydrates. Therefore, to reduce calories and avoide fat, all you have to do is follow the following advices.

1. Use a pan. Find a good nonstick skillet with a heavy base. Whenever you cook something you do not need a large quantity of oil.
2. Cook healthy. Choose healthy cooking methods such as slow cooking or steaming, braising, roasting or grilling and avoid frying.
3. Marinates. The marinade is a perfect way to add flavor to your dishes without adding fat.
4. Boil herbal. Add flavor with spices and herbs to avoid putting oil in your meal.
5. Selects the lean. Always chose lean meats and be sure to remove the visible fat before cooking. Do not remove the skin of the chicken when cooking because it helps to remain soft - remove it before you eat it. The best lean meat are: turkey and chicken breast, beef sirloin, tenderloin, ground beef from rump. The lamb and goat meat is fatty, but the lamb shanks are the best choice.
6. Load your plate with vegetables. Increase the volume of meals with lots of vegetables. It is low in calories and rich in fiber and vitamins.
7. Choose low-fat. Choose skim cheese, skim milk and skim yogurt. The best lean cheeses are: ricotta, sweet cream cheese, sour cheese, katiki, cottage.
8. Yogurt. If you want to make creamy sauces, add yogurt instead of cream.
9. Rub the cheese. For sauces and salad dressings use a little grated cheese with strong flavor like cheddar or parmesan cheese and a little mustard, to stir the taste.
10. Replace the butter. To reduce fat in desserts like cakes. Instead for half the fat use mashed fruit such as apple or plum.
11. Eat mashed fruit. For dessert prefer fresh fruit sauces or mashed fruit.
12. Remove the fat. Cook your food a day or two earlier and put it in the freezer. Prior to reheat remove the fat.
13. Bake on parchment paper or aluminum foil. Is the perfect way to grill fruit, vegetables and small fish in the oven. You do not have to add fat only one to two tablespoons of broth, wine or fruit juice to generate steam that helps to cook the food and fuel moisture.
14. Set them on the grill. Prefer cook the meat on the oven rack to drain fat.
15. Cut Trans Fats. They are found in many margarines and other products such as cakes, biscuits, cakes, pies, snacks and a food sold in fast food.