Food

Do You Have To Cook Oil-free To Lose Weight?


Losing weight after having a baby is something that every mama desires. Growing a baby is nothing but a joy, but there’s the fact that the body you had before you got pregnant and the one you have after you deliver are very different.

The question I’m answering today is a common one especially when you’re trying to lose weight and you’re trying to figure out what to do to help you get to this goal. It doesn’t help that there’s a lot of contradictory information out there, so I’m going to do my best to detangle the question of whether you need to skip oil altogether to lose the baby weight (or any kind of weight for that matter).

The Short Answer is No and Here’s Why

Oil is a macronutrient (or major nutrient) for many reasons. Here are some:


● Your brain is mostly fat,

● Your cells are lined with fat

● Some essential vitamins that your body needs to function are only absorbed in the

presence of fat

● And your body needs fat to make breast milk

For these and many more reasons, depriving your body of the fat that it needs to function will cause more harm than good in the long run. If you’re curious as to why fat became the enemy in the first place, I explained why in more detail on the Team by EJ Ogenyi blog.

So How Do You Eat Fat and Still Lose Weight?

The first step is to understand the types of fat you should be eating to maintain your health – unsaturated fats. These are liquids at room temperature, and include fats like olive oil, vegetable oils, and canola oil. You also want to get unsaturated fats from nuts and seeds that naturally contain them.

Most foods that have any fat in them also contain some saturated fats, these are solid at room temperature. While you don’t want to avoid these altogether, you want to manage your saturated fat intake. A good rule of thumb is to enjoy natural sources of saturated fats like milk, butter, plant oils, and meats in moderation. And you want to avoid processed sources of saturated fat like man-made oils and packaged goods.

The fats that you want to absolutely avoid are trans fats. These are man-made and can be found in foods like margarine or any processed food that has “hydrogenated or partially hydrogenated oil” listed in the ingredients. These types of fat increase your risk of heart disease.

How Does this Boil Down to Real Life?

1. Use Fat to Cook as Needed

Instead of cooking oil-less meals that are bland and not very family-friendly, use only as much oil as you need to achieve your goals. Oil is usually used for several reasons in cooking – to bring out the natural sweetness of food or to flavor it in the end. To achieve these goals, you don’t need more than 2 tbsp of oil per pot of food. My rule of thumb is 2 tsp of oil max per serving/per person in a dish.

2. Trim Visible Fats from Your Meats

While animal protein is great for you, visible fat and skin can add unnecessary calories to your meals. And while you want to eat fat, you don't want to eat more than you need. This means trimming any extra fat you can see (jolly jollo) and removing the skin before you eat.

3. Keep Packaged Foods that are High in Processed Fats to a Minimum

Packaged and processed snacks like biscuits and meat pies are usually the worst offenders when it comes to fat. They’re usually packed with more saturated fats than you need and the trans fats that you don’t want. If you have a weakness for these foods, make a plan to enjoy one thing no more than once a week so that you don’t feel deprived and eat healthy the rest of the time.

 

About the writer:

EJ (Ejiro) is a Lifestyle Coach and founder of the Team. She helps busy women like you lose weight and change their body. She focuses on teaching them what to do and giving them the support they need to take action without taking their eyes off their other priorities – family, career, wallet, and living an epic life. She’s also a wife, proud mamma, and an engineer.

You can find her online in her Free Facebook Group, Team by EJ Ogenyi Community, where she answers questions like this in real times and plays cheerleader to women who want to lose weight while enjoying their lives. Request to join the group by clicking here.

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Your Baby Should Eat Nuts


Introducing complementary foods to your baby can be easy if you try out different food options. One of which is nuts- peanuts ( groundnut), cashew nuts, walnut and others.

Nuts are highly nutritious and known to be a rich source of beneficial fatty acids, vitamin E, and protein which very good for babies that require lots of good nutrition for proper growth and development.

If there is no history of allergies, the American Academy of Allergy, Asthma and Immunology recommends you can introduce your baby to nuts as early as six months. Waiting until your baby is older to introduce nuts is not necessary.


Some parents delay giving their babies nuts and other highly allergenic foods like soy, fish, seafood, dairy, eggs, and wheat. This does not help to prevent allergies in the future rather when these foods are introduced early since it reduces the chances of children from becoming allergic to them later in life.

In spite of loads of benefits found in giving your baby different types of nuts, parents need to take caution on the following.

  • Do not give a child less than five a whole nut to eat and giving peanut butter in a spoon to a baby. This could cause a choking hazard.
  • If you are introducing nuts to your child’s meals ensure that it is ground or crushed into smaller piece.
  • If you have a family history of allergies such as Eczema and other food allergies, you need to see the doctor before giving nuts to your baby as a weaning food.

Here are simple ways to infuse your child’s meal with peanut

  • Mix a teaspoon or two of ground peanut into a plate with your baby’s cereal, yoghurt. Ensure that it is not too thick; stir it well before giving it to your baby.
  • You can also use spread peanut, cashew nut butter on bread to serve as a finger food. Toddlers would enjoy this better. Though your baby may not be able to bite off, she can suck on it and lick up the nutritious butter too.

Peanut butter is great for vegetarians and vegan babies. You can either make your peanut butter or get a store bought one. In getting a store-bought peanut butter, look out for the ones that do not contain added salt or sugar.

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