Eating Cooking and Baking for Weight Loss

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Dieter's Recipe

About this eBook

If you put all of the guidelines from this eBook into practice over time, you are sure to find a few pounds dropping from those scales as long as you remember that portion size still counts. You can't go and pig out on the foods you've used replacements for, but incorporating these good habits into your cooking, eating and baking will allow you a treat here and there that won't kill your diet. They will also lead you to a healthier lifestyle and the ability to maintain your weight once you get it to where you want it.

Remember that these changes are permanent. They are not merely for the span of your dieting. That is why I strongly urge you to do this one step at a time. Do not try to make all the changes at once. You did not gain all this weight at once and you did not acquire your poor eating habits over night. Incorporate the changes into your diet in a way that you will be comfortable with and that will allow you to adjust slowly, which will help you stick with the changes for a lifetime.


Always de-yolk your eggs, use egg substitute or you can make your own egg substitute. Other than an occasional boiled egg, which is okay to have, you should always rid the yolks from your diet. To make your own egg substitute, follow this recipe:

Three egg -whites
2 tablespoons instant non-fat dry milk powder
1 teaspoon water
2 to 3 drops yellow food coloring, optional

In a small bowl, combine all the ingredients. Mix well. Use as a substitute for eggs. One serving is equivalent to two eggs. You can double, triple or more.

Nutrition Information Per Serving:
Calories - 64
Sodium - 156
Cholesterol - 2gm
Carbohydrate - 5gm
Protein - 10gm
Fat - trace
Diabetic exchange: one serving very lean meat, 1/2 skim milk

When substituting egg yolks for egg whites, use two egg whites for each egg required.

Milk and Cheese

Always use skim milk. Some prefer 1 or 2-percent, but if you are serious about losing weight, cutting fat and being healthier overall, the best way is to go totally skim.

When a diet calls for milk, use skim. Drink skim, cook with skim and bake with skim. In cooked and baked goods, it is very difficult to tell the difference. If the milk does not seem thick enough to you, you can add some non-fat dry milk powder or use fat free sweetened evaporated skim milk. You can substitute evaporated skim milk for whipping cream in homemade ice cream to cut the fat and keep the creamy taste.

Evaporated and/or condensed milk:
When a recipe calls for evaporated or condensed milk, be it baking or cooking, buy the skim varieties.

Purchase reduced or non-fat cheese. Use it in all you are baking and cooking. The non-fat or reduced fat cheese on the market today is far superior to what it once was. Many shredded varieties are available allowing you to use a flavorful variety in all your cooking and baking needs. You can make tasty, gooey pizza with the non-fat or light shredded mozzarella, lasagna with non-fat ricotta and mozarella - the possibilities are endless - and tasty!


Have your cake and eat it, too!

Pillsbury cake mixes have a reduced fat way to make their cake mixes. You omit all the oil, add two tablespoons of flour and a cup and a half of water and three egg whites or egg substitute equivalent to three eggs. Follow those instructions and enjoy a small piece for dessert from time to time.

If you want a richer, denser cake, add a 1/2-package of fat-free, sugar-free instant pudding mix the same flavor as the cake mix. If you cannot find the same flavor, vanilla is a good option. The chocolate cake comes out almost the consistency of fudge! It is very good, too. I do this all the time when I cannot resist baking a chocolate cake and indulging a little. I then cut the cake into reasonable sized serving pieces, unfrosted, and freeze them individually to have some on hand for those intense "cakeoholic" cravings.

In recipes you make from scratch, you can use egg substitute for the eggs unless a recipe requires beaten egg whites, of course. Otherwise keep a carton of liquid egg substitute on hand in your refrigerator and cut out cholesterol and calories by simply replacing 1/4-cup for each egg required.


Frosting can be very high in calories and fat. Many frostings use shortening, butter or even lard for the creamy texture many of us find irresistable. There are a couple options here. The first option, of course, is to go without. If you are a frosting lover as so many of us are, you may not care for this option. You can top the cake with fat-free cool whip. If you want to make the cool whip a bit creamier, add about 1/4 to 1/2 cup of powdered sugar to an 8-ounce container. You can also use a mixture of powdered sugar and skim milk stirred to desired consistency and "glaze" your cake, or you can fuss a bit and make a fat-free frosting. Here is a recipe to get you started:

Fat Free Frosting

Three egg -whites
3/4 cup sugar
3/4 cup white Karo syrup
1 tablespoon water
1 teaspoon vanilla

Put all ingredients in top of a double boiler over COLD water. Beat continuously with electric beater until frosting stands in stiff peaks. This will take about seven minutes. For a variation, use dark brown sugar in place of the white granulated sugar.

Angel Food Cake to the Rescue!

Angel food cake is the best cake to indulge in if you must have dessert as it is very low in calories. Angel food cake is virtually fat-free. One common problem with Angel Food cake is, it can get boring after a time. Here are some ways you can add variety and flavor. These are all made using an Angel Food box mix but you can incorporate these suggestions into a home made mix as well.

Cherry: Add 1-1/2 teaspoons almond extract with the water, stir in 1/2 cup chopped maraschino cherries. Glaze the cake with a mixture of two tablespoons melted butter or margarine, 2 cups powdered sugar, and 2-1/2 teaspoons of the cherry juice.

Orange: Substitute orange juice for the water in the cake mix.

Low-Fat Chocolate Chip: Add 1/2 cup chocolate mini chips to the angel food batter. Drizzle chocolate syrup over the baked cake before serving. Add a dollop of fat-free cool whip and enjoy. This only adds a little fat and calories. The finished cake, cut into 12 slices, will have 180 calories per slice and 2 grams of fat.

Cookies and Cream: Fold 3 finely crushed reduced fat chocolate sandwich cookies into the angel food batter. Bake and cool as instructed on package. Remove from pan. Frost with fat-free cool whip and garnish with crushed cookies sprinkled on top.


Muffins can be a great breakfast or dessert!

If you enjoy muffins make fruit varieties. You will get the benefit of the fruit and add flavor to otherwise bland muffins. You can make delicious low-fat muffins in so many ways.

Again, in any recipe calling for oil, use olive oil! This is by far the best oil on the market.

Peanut oil and canola oil are good, as well. It is the "good" for you fat and helps reduce cholesterol levels.

At this point, many ask, "what about butter on my muffins?" There is a product on the market called Smart Balance with no trans fat, the ingredient that put out the warning bells on margarine. There are also many light varieties of butter and margarine to choose. If you are a tried and true butter-lover, try whipped butter. You reduce calories and fat, yet get the full flavor of butter. Find one you prefer to use when you want buttered toast, muffins, etc. Note however, whipped butter is not meant for cooking or baking as a general rule.

Margarine and Butter

Margarine and butter have the same amount of fat and calories. The only difference between the two is that they are made with different fats. Both products are bad for you in regards to fat intake. Margarine contains the "bad" fat, otherwise known as trans fats, and butter is animal fat. Put into practice the following reductions using olive oil. For each tablespoon you consume in a day of lighter fat, you can lower your yearly intake of calories by 18,250 - or five pounds!

Break the butter (or margarine) habit with olive, canola or peanut oil. This is easy. Following is a conversion guide you could put into practice with all your recipes (unless they specifically state "no substitutions").

1-teaspoon butter equals 3/4 teaspoon olive oil
1-tablespoon butter equals 2-1/4 teaspoons olive oil
2 tablespoons butter equals 1-1/2 tablespoon olive oil
1/4 cup butter equals three tablespoons olive oil
1/3-cup butter equals 1/4 cup olive oil
1/2 cup butter equals 1/4 cup olive oil plus two tablespoons
2/3-cup butter equals 1/2 cup olive oil
1-cup butter equals 3/4 cup olive oil

Make these substitutions a regular practice and you will do yourself and your heart a huge and painless favor.

Fried Foods

There is only one type of food to give up completely. That is fried foods. Give them up. Totally and completely, wipe them from your diet. It cannot be stressed enough how detrimental fried foods are to weight loss efforts and what a killer they are to your heart and arteries.

If you really enjoy fried foods, this will take some will power and perseverance, but you can do it. Once you have given them up for a while, if you grab a French fry off someone's plate, or eat some other fatty, fried food, you will feel a "coating" in your mouth. That coating is all fat. Imagine that same coating on your arteries. This artery clogging fat is a wax-like substance and that is precisely how it feels in your mouth. Knowing what it is, this should be enough of a turn off to keep you from even wanting them anymore.

Fried foods also contribute to stomachaches. They can give you diarrhea, heartburn, nausea and acid reflux, as they are slow to digest and sometimes act as an irritant to the stomach lining. I do have an E-book titled "Oven Frying for Your Heart", which includes recipes for fried fish, chicken and potatoes. Try it. Be sure to incorporate the fat reduction methods in this instruction manual when cooking these, also. Do your best to make the changes permanent with all the recipes you use. It is truly not as difficult as one believes when first making these changes. In addition, you begin to feel better physically and frankly, what better motivation do you need?

Ice Cream

If you are an ice-cream lover, please, switch to reduced fat first and eventually to fat-free. Ice cream is so loaded with fat! Soft serve is somewhat better, if you feel like indulging in a cone. Sherbet and sorbet are the best choices for calorie and fat reduction. Check out the difference in the calories and fat, and see what you could save yourself:

1/2 cup ice cream - 155 calories, 7.2 grams of fat, 19 grams of cholesterol and a whopping 64.9 percent of calories from fat alone. Ouch.

1/2 cup sherbet - 104 calories, 0.9 grams of fat, 0 cholesterol, and 7.8 percent of calories from fat.

1/2 cup sorbet - 70 calories, 0.3 grams of fat, 0 cholesterol and a mere 3.8 percent of calories from fat.

Some brands may vary a bit, but these are the average amounts. There are also non-dairy Frozen Desserts available you may want to consider. Sugar free fudgsicles are good, and if you like Jell-O, there are Jell-O fruit bars or gelatin pops. Frozen treats come in a huge variety these days! I also offer a free eBook, Your Health Smart Guide to Frozen Desserts. It is a good idea to keep real ice cream out of the house entirely. Overweight or not, everyone could do well to avoid it.

Extra Tip:
Eat vegetarian two days out of each week. Replace meat dishes with hearty soups, salads, vegetables, pasta dishes, whole grain products and fruit.

Salad Dressings, Coffee and Tea

Be very careful with salad dressings. Two-tablespoons of regular high-fat salad dressing contains nearly as much fat as an entire hamburger. One tablespoon of salad dressing contains six to nine grams of fat, which is equivalent to two pats of margarine or butter. Opt for the low and non-fat varieties. They are actually good when you get used to them. Many people take their favorite salad dressing with them when they go to a restaurant to avoid having to eat a fatty dressing because of limited choices.

Always remember, fatty foods are more likely to settle themselves on your hips as opposed to proteins or carbohydrates. One doughnut is the equivalent of two slices of whole wheat, but is more likely to store itself in those hips whereas the whole wheat bread will turn into energy and other sustenance - not fat.

Sour Cream and Cream Cheese

Always incorporate light sour cream as opposed to regular or even fat-free. Fat-free could turn you against sour cream if you are particularily fussy with sour cream. You can replace the sour cream in recipes with light with little or no consequences in flavor or texture. Some recipes may say you should not use any replacements so do not make those. Real sour cream has twice the fat as light, so by using light, you are cutting the fat in half but getting the full flavor. That is a reasonable bargain.

Always buy light (Neufchatel) cream cheese for use in all recipes that call for cream cheese. It is amazing how little difference there is in the flavor and texture in comparison to regular. If your recipe requires you beat the cream cheese (and most will), do beat it a good five minutes to get it nice and creamy, prior to adding to your recipes.

Additional Bonus of Cream Cheese
As a dairy product, cream cheese is an essential source of necessary nutrients. Everyone will benefit from it. I have experimented with non-fat foods of every kind. The first time I purchased totally fat-free cream cheese I was extremely skeptical. However, when I served a piece to a die-hard dessert lover, he loved it and ate three big pieces, not knowing it was fat free! The appearance of fat-free cream cheese on the market has helped transform desserts otherwise thought of as "no-no's" into an excellent and delicious choice for low-fat dessert. Adding a fresh fruit topping enhances the cheesecake as well as adding a great nutrition bonus.


A slab of this beef can provide more than a mouthful, but again, you need not forget steak altogether in your diet. Indulge from time to time, but do so as an educated steak eater. Read on; you need never worry about eating the wrong steak again.

Here is the low down on steak from the worst to eat to the best:

16-ounce Prime Rib Steak:
Calories - 1,280 Total Fat - 94g

20-ounce Porterhouse steak:
Calories - 1,100 Total fat - 82g

16-ounce T-bone steak:
Calories - 800 Total fat - 56g

12 ounce New York Strip steak:
Calories - 630 Total fat - 40g

13-ounce Rib-eye Steak:
Calories - 610 Total fat - 36

12-ounce Sirloin steak:
Calories - 410 Total fat - 18g

9-ounce Filet Mignon steak:
Calories - 360 Total fat - 19g

Stay away from that Porterhouse and Prime Rib! It would not hurt to avoid the T-bone and New York Strip, either. The Filet Mignon, the lowest in fat, is a tender, succulent and moist steak that is very lean and provides an excellent source of protein.

Tuna, Poultry and Mayonnaise

When using canned tuna, always use the tuna packed in water instead. Tuna in oil has 210 calories per three ounces, 15 grams of fat and 36g of cholesterol and a whopping 64 percent of the calories are from fat. The tuna packed in water has 90 calories per three ounces, 1 gram of fat and only 10 percent of the calories are from fat.

When cooking poultry (you have undoubtedly heard this) always use white meat. In addition, remove the skin. Use only chicken breast meat in your chicken recipes for the most part and always use white meat when making sandwiches.

Mayonnaise contains a lot of fat. You can now purchase light and non-fat varieties, but like sour cream, stick with the light. Although Miracle Whip, if you like the zing of it, has a fat-free version that very few can criticize. Try it, otherwise stick to the light versions of the mayonnaise and use in moderation. Many opt to replace mayonnaise completely with their favorite form of mustard. If you do like fat-free Miracle whip, I've got a great fat-free potato salad recipe for you:

3/4 cup Miracle Whip FREE Nonfat Dressing
1/4 cup finely sliced green onions
2 tablespoons Dijon mustard
Dash black pepper
1 -1/2 pound new potatoes, quartered, cooked (about 4-1/2 cups)

Mix dressing, onions, mustard and pepper in a large bowl. Add the potatoes and mix lightly. Refrigerate.
Recipe makes six servings.

Creamed Soup and Gravy

Creamed soups are loaded with fat and excess calories. If you're cooking a recipe that calls for cream of mushroom or cream of chicken, be sure to buy the 98 percent fat free; or, if available, the fat-free variety. These are great for cooking and very flavorful. When eating soup, try some of the following varieties if you do not care for the fat free versions of creamed:

Manhattan clam chowder
Vegetarian split pea
Chicken gumbo
Vegetarian beef
Beef barely
Bean soup (without bacon)
Tomato soup
Vegetarian beef
Bean soup (without bacon)
Tomato soup
Black bean

As you are probably aware, gravy, made with pan drippings, is loaded with fat. In place of gravy, try using au jus. You can also buy fat free gravies at the supermarket.

Snacks and Pizza

What do we do about snacks? There are times when we all need a little something to munch on but so many good "munches" are bad for you. Following are a few suggestions for substitutions:
1-ounce potato chips - have one-ounce pretzels. Are they too bland for you? Dip them in salsa.
1 ounce popcorn popped in oil - have one cup air popped popcorn. Alternatively, you may prefer the light and non-fat microwave versions.
1-ounce chocolates - have three marshmallows
Still hungry? Have another cup of that popcorn!

Who does not love to get a piping hot pizza delivered from time to time! You still can but put into practice some better pizza eating habits. First, let us deal with the crust. Go with a thinner crust, not the stuffed crust.

For toppings, opt out of meat and try all the vegetable choices available. Onions, peppers, olives, mushrooms are just a few options. If you love lots of gooey Mozzarella cheese, keep some of the non-or low fat shredded handy in your freezer, dump a package atop the pizza, and re-warm for about ten minutes or until the cheese melts.

You can also try a vegetarian pizza occasionally for a change of pace. Some pizzerias offer BLT pizzas. These are very good, but you should ask them to leave off the mayonnaise and go light on the bacon. Another option is the Taco pizza. Those do not have quite as much fat as some do. As always, remember to be sensible with the toppings and the portions you eat.

Cereal, Burgers and Alcohol

Just about all cereals are low in fat, but some are very high in sugar. Try to choose those with less than ten grams of sugar. Avoid granola cereals, as they do tend to be high in fat.

If you want a hamburger very much, consider opting for a lean roast-beef sandwich instead. There are less calories and fat in the lean roast beef.

Although alcohol contains no fat, scientific evidence suggests that it may facilitate fat storage and hamper your weight loss efforts. Excessive alcohol intake is detrimental to your health. as most are already aware. All health experts and organizations now recommend strongly that you use discretion in the use of alcoholic beverages.

Olive Oil for Cooking

Other countries in the Mediterranean region that grow olives include France, Portugal, Greece, Morocco, Algeria, Tunisia, Turkey, Egypt and of course, Italy. Growers in California produce wonderful olive oils, also. Each region and each grower produce olive oils with unique character and appeal owing to soil, climate and type of olive. On the consumers' end, the character changes depending on the ingredients with which it is pairs up.

With so many olive oils on supermarket shelves, a good and curious cook might want to compare various types. In additions, a good cook may wish to try to identify their characteristics in order to decide which olive oils are best for cooking, salads, drizzling on dishes or dunking with bread. Olive oils have vintages just as wines do. Unlike wines, which often improve with age, olive oils deteriorate as they get older. They should be used within a year, two at the most, of pressing.

Olive Oil for Cooking

As you sniff and taste various olive oils, expect a wide range of fragrances and flavors. Four general taste categories cover the flavors of most olive oils. These are as follows:

Mild and buttery: These are subtle oils, good for mild dishes such as a simple fish or salad dressing. They tend to be light golden-green.

Fruity and spicy: You can smell the herbs in these green oils. They are delicious with cooked vegetables and seafood and are easy to love.

Fruity and peppery: These will get your attention with a long peppery finish. Their assertive flavors are good companions for sandwich fillings, drizzled on garlicky dishes such as pastas, or grilled meats. They are often dark green-gold in color.

Full bodied and earthy: Like a big wine, these are big olive oils. Rich mouth-feel with a full flavor characterizes the golden oils.

In Closing: Eggnog

It is Christmas party time and you love eggnog and find it next to impossible to resist. Try to! It is so high in fat and there are fat-free varieties available. In addition, we all now know the risk of food poisening. I love eggnog myself but when I learned there are raw eggs in it that cured me. Let us face it, no one wants food poisoning and the raw egg yolks in eggnog are a prime candidate. Everyone can have this traditional taste of the season, though. Try out this recipe:

11 cups skim cold milk
2 teaspoons vanilla extract
2 packages (1.5 ounce each) instant sugar-free vanilla pudding mix
Artificial sweetener equivalent to 1/3 cup sugar
1/2 teaspoon ground nutmeg

In a large bowl, combine the milk and vanilla. In another bowl, combine dry pudding mix, sweetener and nutmeg. Whisk into milk mixture until smooth. Refrigerate until serving.
Recipe makes 12 servings.

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