In the era of "全民减肥," let's test whether you're eating too much fat.

When there is too much fat, it's easy for excess body fat to accumulate. In the era of "everyone losing weight," why not test whether you truly have excess fat and see how to avoid falling into the "danger zone" of your diet?

1. Do you often eat meat dishes that include both fat and lean parts?

Meat dishes like braised pork belly, pork head meat, braised pork belly, fatty lamb slices, and marbled beef are delicious and juicy mainly because they contain high levels of fat. For example, marbled beef may look like lean meat, but it is actually filled with white fat patterns inside, tightly combined with the lean meat. Such dishes should not be eaten every day, and it is best not to exceed once a week.

2. Do you frequently eat fried, dry-fried, or braised dishes more than three times a week?

Many dishes require frying or deep-frying, including crispy chicken, fried meatballs, dry-fried pork tenderloin, and dry-fried shrimp. Braised, sweet and sour, and dry-fried dishes often need to be fried first, such as dry-braised fish and sweet and sour ribs. Dishes like braised eggplant and three fresh vegetables require deep-frying, with fat content as high as 15% or more, while dry pot dishes are almost always soaked in a large amount of oil. Therefore, the frequency of eating such dishes should be less than once a week.

3. Do you frequently eat meat-filled foods more than three times a week?

This includes meat-filled buns, meat-filled dumplings, meat-filled pancakes, meatballs, and various dishes filled with meat. To make the meat filling tender and rich, it usually requires adding 20% to 30% of fatty meat to achieve the effect. Even fish meat filling needs to be mixed with fatty pork to improve the texture and avoid it being too dry. When choosing meat filling, try to select those with more lean meat, and the frequency of eating meat-filled foods should be less than once a week.

4. Do you frequently eat oil-added staple foods more than three times a week?

Staple foods like youtiao, youbing, matuan, oiled sesame pancakes, scallion crumbly pancakes, multi-layered pancakes, huoshao, and various crisp pastries may not be deep-fried, but they require adding a large amount of oil when kneading the dough to achieve a layered and crispy effect. Staple foods should still be chosen as plain varieties without added oil, salt, or sugar. Those who need to control their weight should limit their consumption of oil-added staple foods to no more than once a week.

5. Is there always a pool of oil in your serving dish?

In many regions, even when stir-frying green vegetables, at least a small amount of oil is added. Even when eating blanched or cold dishes, a large amount of "bright oil" or red oil is poured on top to improve the appearance. It is recommended that on one hand, more steaming, blanching, quick-frying, and cold dressing methods can be used, and a few drops of oil can be added if the aroma is not enough. On the other hand, it is also important to use as little oil as possible when stir-frying.

6. Do you enjoy sausages, grilled sausages, or grilled lamb skewers?

Making sausages and grilled lamb skewers usually requires one-third fatty meat, otherwise the texture would be too hard. For grilled sausages and stuffed sausages, a certain proportion of fatty meat is also added, typically with a fat content of 20% to 30%. Such foods can be enjoyed occasionally, but the frequency of consumption should be limited to once a week at most.

7. Do you enjoy using cheese or butter to make various pastries, soups, and dishes?

The ratio of protein to fat in milk is 1:1, but cheese is usually 1:2. Butter contains more than 80% fat, and waterless butter is even higher, exceeding 95%. Therefore, whether it is cheese cake or butter bread, they are high-fat foods, and the frequency of consumption should be less than three times a week.

8. Do you enjoy fried instant noodles, frozen dumplings, or other instant foods?

The fat content of fried instant noodles is usually between 16% and 22%. The fat content of frozen dumplings depends on the filling, generally between 8% and 25%. When choosing these foods, carefully check the nutrition labels and select those with lower fat content. The frequency of consumption should not exceed twice a week.

9. Do you enjoy vegetables or fruits mixed with salad dressing?

Salad dressing actually has a high fat content. If it is not specifically labeled as low-fat, the fat content is usually between 40% and 80%. Since a small amount of salad dressing can only mix a small amount of raw vegetables, if calculated based on half a pound of vegetables, the fat content of salad dressing mixed vegetables is higher than that of stir-fried vegetables. When dressing vegetables, you can use soy sauce, vinegar, and a small amount of sesame oil instead of salad dressing, or use a thinner sesame sauce as a seasoning. For fruit salads, yogurt can be used as a substitute for salad dressing.

10. Do you enjoy drinking thick white soups, thinking they are very nourishing, and have two bowls with every meal?

Thick white fish soups, meat soups, bone soups, etc., contain much more fat than clear soups. The reason the soup becomes milky white is that fat and protein undergo emulsification, appearing milky white. Milky white soups do not have high nutritional value and should not be drunk every day. The frequency should not exceed three bowls a week.

11. Do you enjoy cooking vegetables with bone soups, meat soups, or hot pot soups that have a lot of floating oil?

Using vegetables to absorb the floating oil is a method of cooking, but the amount of floating oil should also be controlled because vegetables have strong oil-absorbing capacity, and it is easy to consume all the fat without leaving any. Especially for soups that have been cooked with fatty beef or lamb, the saturated fat content is very high. It is best to remove most of the floating oil before using it to cook vegetables.

12. Do you enjoy peanut butter, chocolate sauce, dark chocolate, or white chocolate?

Foods coated with peanut butter or chocolate sauce are delicious, but the fat content is often over 40%. In chocolate, only 5% is protein, and the rest consists of sugar and fat. Each time you eat peanut butter or chocolate sauce, it should be consumed in moderation, not exceeding a small spoonful. Dark chocolate with a cocoa content of more than 70% is the best choice. If not, the daily intake should be controlled within 25 grams.

13. Do you frequently eat high-fat snacks like biscuits, cookies, potato chips, pot stickers, or pies more than three times a week?

These are all classic weight-gaining foods, a combination of large amounts of refined starch, sugar, and fat. Even if they are labeled as high-fiber biscuits or non-fried potato chips, they cannot change the truth of high calories and high fat. The key is that they contain too little water and too much dry matter, making it feel like you haven't eaten much, yet the actual fat intake is substantial. The lower the frequency of eating these snacks, the better. It is best to completely eliminate them from your diet.

14. Do you particularly enjoy various pastries, cream bread, puff pastry, pizza, etc.?

These are all baked goods that contain a significant amount of fat. Because bread needs to be soft and crispy, a large amount of fat is added. Without the help of fatty cheese, the texture of pizza would not be satisfying. When choosing bread, avoid those that are too soft and check the fat content on the label. If you particularly enjoy high-fat bread like cream bread or puff pastry, the frequency of consumption should not exceed two small loaves per week.

15. Do you enjoy nuts and cannot stop eating them?

Except for ginkgo nuts and chestnuts, most nuts and oil seeds are high-fat foods, with fat content ranging from 40% to over 70%, such as peanuts, walnuts, hazelnuts, sweet almonds, almonds, and cashews. It is recommended to limit the intake to a small handful per day.

16. Do you often add a lot of peanuts or other nuts when making soy milk and then drink it as water?

Many people believe that nut soy milk is very nutritious, adding a large amount of high-fat nuts like walnuts, almonds, and sesame seeds when making soy milk, and then drinking several cups of thick milk every day. The nut soy milk made this way is indeed very fragrant, but it also has a high fat content. It is sufficient to drink one cup per day.

17. Do you enjoy drinking coffee drinks with sugar and milk, one cup after another?

Coffee itself will not make you gain weight, but what is added to it may be different. Coffee drinks like cappuccino and latte require adding a lot of high-fat milk or cream. Most people also add one or two packets of sugar powder when drinking, which increases the calories. Therefore, the simplest way is to drink coffee with pure milk.

18. Do you enjoy high-fat desserts like ice cream, mousse, coffee pudding, or fruit pudding?

The higher the fat content in ice cream, the richer the taste. Products like mousse and pudding, which look like yogurt, are expensive, but their nutritional value is much lower than that of yogurt because they contain very little protein and a lot of fat. The frequency of consuming such foods should be limited to twice a week, and each time only a small cup should be eaten.