Are Air Fryers Weight-loss Friendly? Save Yourself Some Calories! #FitFam

Air Fryers can help with weight loss

Every dieter’s dream is to have their favorite cheat meals without having to worry about adding a few extra pounds; this is why we have created this blog post for all #FitFam club members. 

And so, everybody loves the taste of fried foods, they are irresistible, and you can never have enough of them. For the weight watchers, it makes the journey harder tan ever, and for others who want to live their best life without bothering about their weight, it drags them closer and closer to obesity. 

In 2007, a study was conducted on 33,542 Spanish adults (between the ages of 29-69 years) to monitor the relationship between fried foods and obesity. The results of the study confirmed that a higher intake of fried foods greatly influenced and promoted obesity.

Unfortunately, it’s so hard to give up the love for fried foods as handling cravings is not an easy task for the feeble-minded.  Eating healthy can be boring if you are not well informed about smart practices and tools you could try.

Stay with us because we are going to show you how to get away with chicken wings, French fries, as well as other fried foods.

There are so many diets out there – some preach about magical weight loss, while others focus more on health and wellness. But whatever diet you are on right now, you must have been advised to abstain from fried/fast foods.

Why do you need to abstain from deep fried fast food?

It’s because they are high in fat and calories, this can be attributed to the method of cooking. 

Cooking methods have an impact on the nutritional value and calorie content of the food. For instance, 100g of raw potatoes contains 77 calories, 100g of boiled potatoes contains 87 calories, 100g of baked potatoes contains 93 calories, 100g of deep-fried French fries contains 316 calories. That is a lot of calories for 100g of French fries. Pair that up with 100g of Deep-fried chicken breast (278 calories), and you already ate about one-third of your daily recommended calorie intake. Bet you’d still feel hungry after a meal portion of 200g.

A typical fast-food restaurant deep-fries their foods in hydrogenated oils (because it is inexpensive), which contain very high amounts of trans-fat. Trans fat increases the levels of bad (LDL) cholesterol and lowers the good (HDL) cholesterol levels in your body. This increases your chance of developing stroke or heart disease. So, does this mean that trans-fat can stop your heart from beating? Certainly!

It appears that fried foods are not only unfriendly to weight loss, but they also pose a risk to your heart’s health. But, if we change the method of cooking, we could have our healthy, guilt-free pass to fried food heaven. 

What is shaped like an egg and uses a tiny bit of oil to produce the same look and taste of fried foods?

An Air fryer.

What is an Air Fryer?

An Air fryer is a popular kitchen appliance that uses a mechanical fan to circulate hot air at high speed in a convectional manner around foods to produce a deep brown appearance and a crispy, crunchy taste.

It is very quick and easy to use. It can be used in place of a deep fryer to prepare fried foods such as French fries, fish fillets, finger foods, fried chicken, pizza, fish sticks, mozzarella sticks, etc.

How does air fryer aid weight loss?

With an air fryer, you can eat your cake and have it too. It produces a similar look, similar texture, similar delicious taste, but lesser fat and calories; what’s not to love about that?

Using an air fryer cuts out all the greasiness and extra fat. You will not have to submerge your food in about 800ml of hot oil, you just need a tiny bit (about one tablespoon) of healthy fat to do the magic.

Since it cuts out over 75% of fat content in fried foods, air fried food lowers the risks of diabetes and heart diseases.

How does air fryer remove excess fat?

While cooking with the air fryer, excess fat is drained out of the food via the mesh basket. This can help you stay conscious of the amount of fat in your diet and gives you more control over the foods you eat.

Please note that the air fryer only helps to save you some calories, but the fact remains that you will not lose weight if you eat more calories than you burn. Do not binge on fried foods, eat fiber-rich foods (to help with quick digestion), monitor your food portions (stay within your daily recommended calorie intake), and stay active.

No time for meal prep? Use an air fryer!

Meal prep is an essential part of the weight loss journey. Someone once said that: “If you fail to plan, you plan to fail”, the reason why most people are not consistent on their weight loss journey is that they don’t plan their meals, and so they end up making last-minute fixes (which most times are usually bad choices).

Preparing food in an air fryer takes lesser time than a deep fryer or a convection oven. If you always have a busy schedule and you have no time for meal preps, instead of ordering fast-foods or takeout, take advantage of the speed of the air fryer. It isn’t fast food, but it gets ready fast. 

Hate your veggies? Use an air fryer!

If you are having a hard time adding vegetables to your diet because of the bitterness, the air fryer will come in handy. You can fry all kinds of vegetables in the air fryer, and it will add a lot of flavor and crunch to it.  It makes it easier for you to incorporate vegetables like broccoli, cauliflowers, celery, carrots, etc. 


The air fryer does not produce the same deep-fried taste, because let’s face it, it’s not the same process and so we shouldn’t expect the same result. But the good thing is, it is a healthier alternative and will support your weight loss journey.

Post Author: Chelsea Jones

A huge fan of cooking extravagant (but healthy) meals at home, Chelsea recently started exploring the art of 'air frying' food. In this blog, she intends to share tips, strategies, recipes and do's and don'ts as she explores the fascinating (at least to her) world of Air Fryers.

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