Baked vs. Fried Foods for Weight Loss


When you're trying to lose weight, it is important to be aware of calories. Over time, if you burn more calories than you eat, you will be able to lose some weight. On the other hand, if you eat more calories than you burn, your body will store that excess energy as fat, which, over time, can lead to obesity. The Academy of Nutrition and Dietetics recommends that you opt for baked foods rather than fried or stir-fried foods to help you reduce your caloric intake, improving your weight loss efforts.

The Caloric Difference

  • Frying foods involves heating the foods with oil, which attaches itself to the food. Oil is concentrated fat, and is therefore high in calories. Fat provides 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. If you compare a 100-gram serving of fried chicken to a 100-gram serving of baked chicken, the fried chicken has 30 calories more. Likewise, a 100-grams baked potato has only 93 calories, but 100 grams of french fries are 289 calories. Because frying adds fat and calories to foods, baking is a better cooking method when you're trying to lose weight.

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