I was standing in the cafeteria, trying to decide what to eat for breakfast. I wanted something high in protein and good fats with a low glycemic load. I decided to go with the omelet.
Mind Change
While happily waiting in line for my breakfast, I watched the chef making the omelet. I noticed the amount of oil she put on the grill before sauteing the omelet filling and frying the eggs. I started trying to calculate how many additional calories the oil added to my “healthy” omelet.
It was finally my turn; but before I gave my order, I asked her how much oil she typically used. She did not know. I also asked her what type of oil she used. She told me it was vegetable oil. I then told her thanks, but no thanks
Oil
I had two problems with the omelet:
- The type of oil used
- The amount of oil used
I would have preferred extra virgin olive, canola, or peanut oil. However, more importantly I would have preferred less oil.
Weight Loss
We have established that in order to lose one pound of fat every week you have to create a calorie deficit of 500 calories a day through the combination of diet and exercise.
Creating that 500 calorie deficit can be difficult, especially when we add unnecessary calories to our foods. One tablespoon of oil is about 120 calories. If we could eliminate those 120 calories we would be that much closer to our 500 calorie goal.
Oil Reduction
The oil for sauteing or light frying can easily be omitted. You could:
- Invest in non-stick cookware
- Purchase an oil mister
- Buy cooking sprays
The next time you are making an omelet, use cooking spray. A one second spray of PAM olive oil is 7 calories. A table spoon of olive oil is 120 calories. You’ll save at least 115 calories and the eggs will taste the same if not better.
Sources:
Photo by nathanborror
Related Posts From Dr. Kal
- What Are Your Goals?
- Dr. Kal Cheats: Big Mac
- Dr. Kal Cheats: Caramel Apple Empanada
- Use A Pedometer To Lose Weight
{ 4 comments… read them below or add one }
What is the best oil to cook with?
I only use olive oil, but thanks to your article I’m thinking of trying out PAM. Seems like a very simple switch to save over 100 calories!
Julie´s last blog ..Training Outdoors Ruined By Fees?
Julie,
I love PAM. I’m thinking of naming my first child PAM.
I also avoid vegetable oil where possible and when frying eggs, I use a low fat cooking spray. Other cooking either with extra virgin olive oil or avocado oil.
We love the taste of using avocado oil and I know avocado contains good fats/cholesterol but overall I am not sure how it weighs up in calories or overall health.
Mark´s last blog ..Best Diet Pills
@Mark – I like avocados and I love guacamole but I have never had avocado oil. I will have to look into it.