A fat burning diet needs to be low in fat, so your body isn’t storing additional fat due to your caloric intake. Here are some easy substitutions you can make when cooking to make your favorite dishes and desserts healthier.Instead of 1 large egg… use two egg whites, or 1/4 cup of egg substitute.
- If you are baking, only substitute 1/2 of the eggs called for. For example; if a recipe calls for two large eggs. Use 1 large egg, and 2 egg whites. In doing this the consistency of the recipe shouldn’t be affected. Using egg whites will reduce the fat and cholesterol in the recipe. Egg whites are high in protein and work into a fat burning diet really well.

Instead of oil… use applesauce, mashed bananas, pureed plums or prunes, pumpkin, or non-fat plain yogurt.
- These substitutions will only work with sweet recipes, and you want to be careful which recipes you use them in. Plums or prunes would work well in a chocolate cake or brownies, but would obviously discolor a yellow cake. By replacing the oil you decrease the fat quite a bit.

Instead of cream…use skim milk, or fat free sour cream.

Instead of white flour…use whole wheat flour.
- Reduce the amount of white flour used by half and use wheat flour instead. For example; If a recipe calls for 4 cups of flour use 2 cups white flour & 2 cups wheat flour. Processed white flour can spike your blood sugar, which is the adverse effect of what a fat burning diet advises. Increased insulin levels can cause an increase in fat storage.

Instead of regular canned soups…use the low fat or low sodium versions.
-Most of the time soups are used in dishes (such as cream of chicken or cream of mushroom, etc.) they are just the base of the recipe. So, using the lower fat versions reduces the amount of fat/calories in the recipe and doesn’t affect the taste.

Instead of regular cheese…use a reduced fat cheese or a smaller portion of a stronger tasting cheese.
- some of the reduced fat cheeses might not taste as good, but if you get a stronger tasting cheese you can have a lot more flavor for a smaller amount, therefore reducing the calories and fat. Again we see that reducing the fat is a key component of a fat burning diet.

Instead of butter, margarine, or shortening…use applesauce.
- You can trade the amounts out straight across (1 cup of applesauce for 1 cup of butter). If you
are concerned about trading all of it out do 1/2 butter 1/2 applesauce.

Instead of white rice…brown rice.

Instead of Ricotta cheese…low fat or fat free cottage cheese.
-this is a great substitute in dishes such as Manicotti. You’ll never know the difference!

Instead of Ice Cream…Sorbet or frozen yogurt.
- By swapping out full fat ice cream you are saving yourself a lot of fat and calories. A 1/2 cup of ice cream has about 8 grams of fat and 150 calories vs. a 1/2 cup of frozen yogurt which has no fat and usually about 90 calories.

Your fat burning diet doesn’t have to be bland, or boring. Making simple substitutions will save you a ton of calories and fat while keeping flavor!