Cooking mistakes that could affect your progress!

Leah Itsines Cooking mistakes that could affect your progress!


Cooking at home is great and I love that people are getting in the kitchen, getting themselves organised and fuelling themselves with healthy food that they have prepared! It’s very easy to go grab takeout, but it’s so much more rewarding when you cook at home. These are some of the things that you may not think could affect your progress.

When cooking, we tend to just splash in some oil without thinking, but portion control when it comes to oils is super important. I see many people loading their pans up with coconut oil, but don’t realise that coconut oil is very calorie dense, and has a higher saturated fat content when comparing to other oils. Just be mindful when cooking with oils not to splash 4 Tbsp. of coconut oil when cooking a small amount of food, portion according to your ingredients.


Those delicious sauce bottles you get from the shops are filled with SUGAR! Yep, that’s right, they’re typically filled with added sugar that can be super sneaky under a different name (sucrose, high fructose, corn syrup etc.). Food labels list ingredients in order of if you see sugar being the 2 or 3rd on the list...avoid! The problem with these sauces is that they add so much unnecessary sugar to your meal which gives you no nutritional benefit other than a quick spike in blood sugar and a quick crash.! There is always time to DIY.

Here is a DIY chicken teriyaki recipe with a LOW sugar option!

Cooking bland meals can make you want to rush over to the salt draw and drown your meal, or get to the fridge asap and lather your meal in sauce. I don’t ever calorie count myself, but It is important to be super mindful of what goes into your meal. Cooking with extra salts, sugars and fats can cause you to crave those additives.
Using a piece of salmon for example, instead of coating it in salt and coconut oil, try adding some garlic, lime, fresh herbs like mint, coriander and chilli and have Thai inspired salmon! There is nothing wrong with adding seasonings to your meals, try using fresh ingredients for the best flavor!

You may cook this AMAZING fresh pasta with cherry tomatoes, spinach, olives (drooling as I’m writing this!) and overdo it with cheese, cream, and other additives that add taste, but also add more calories to your meal. Many people believe pasta is bad for you, but that is not the case at all! The ingredients added to pasta such as thick cream, oils, fatty meats, etc all add up. Opt for FRESH herbs and some chilli to spice up your meal, It'll make you feel like a Masterchef, all while being super good for you. 

Hope this helps you when cooking in the kitchen! 
Love, Leah x