Experts from the University of Bologna (Italy) interviewed 1000 of their compatriots aged 21 to 41 years who have ever tried to lose weight a little, limiting themselves to eating. And revealed a sad fact. It turned out that everyone who was on a diet lost interest in the opposite sex, and suffered from mood swings: homes fell into melancholy, and at work came to a state of nervous excitement. And all because of the fact that they were forced to abandon the pasta - the national Italian dish. Every third respondent, although feeling guilty, but threw a "ruthless" diet, never reaching the cherished goal. Well, could not the poor thing bear the longer the absence of a favorite pasta in the menu!
After examining the unlucky martyrs of new recipes for a healthy diet, Italian nutritionists concluded that the sacrifices they made in the name of harmony and the suffering suffered, including mental ones, are more dangerous to health than a few extra pounds. Of course, getting rid of 3 excess weight is necessary, but not such a 3 price. Macaroni for Italians, like rice for Japanese or fat for Ukrainians, are inviolable products. Although occasionally and in a reasonable amount, but they must certainly enter the diet of those who are trying to lose weight.
Thanks to this little relief to withstand the diet and to achieve success will be easier, say Italian dieticians. And counting calories without refusing your favorite dishes will be more fun. Just try these foods slightly to improve, slightly changing the recipe. And then as a reward, along with the renewed taste of the familiar food, you will get a fair "saving" of calories! Please note, all recipes are given for 4 servings.
Pasta with cheese
Minus 120 kcal
Replace the granulated parmesan, whole milk and butter with cheddar with reduced fat, skim milk and sweet pumpkin.
Boil 250 g of any pasta from wheat of solid varieties. In a deep frying pan on medium heat, mix 1/2 cup skim milk with 150 grams of boiled pumpkin. Remove from heat, add 1 cup grated cheddar, 1/2 teaspoonful. tablespoons of salt, 1/4 tea. tablespoons of dry mustard and pepper to taste. Put the paste in a mold, fill it with the finished pumpkin mixture, sprinkle some bread crumbs or breadcrumbs on top. Bake the pasta for 20 minutes at 180 ° C.
How do you "save" calories?
Having made a number of substitutions for new recipes for a healthy diet and significantly reducing the fat content of the dish, you will reduce its caloric content to 300 kcal from the standard 420, and adding a pumpkin, get about 45% of the daily vitamin A and useful fiber.
Meatloaf
Minus 156 kcal
Replace the ground beef and bread crumb with minced meat from white turkey meat, oat flakes and frozen spinach.
Preheat the oven to 200 ° C. In a bowl, combine 500 g of turkey mince, 2 large eggs, 1/2 cup of instant oatmeal, 1/2 cup of finely chopped onions, 300 g of frozen spinach greens, 1 teaspoonful. a spoonful of dry green thyme, salt and black pepper to taste. Finished minced meat in a roll form, flattened from above and bake for about an hour.
How do you "save" calories?
Dietary turkey meat is less caloric than beef: it has about 8 times less fat in it. Spinach will make the meat juicy, and oatmeal flakes will help the roulette preserve an appetizing form.
Caesar salad"
Minus 67 kcal
Replace the ready-made Caesar sauce with a dressing prepared according to a new recipe.
Mix 1 egg, crushed garlic clove, 1.5 teaspoons. spoon of canned anchovies, 0,5 tea. spoons of Dijon mustard, 2 tables, spoons of lemon juice and olive oil.
How do you "save" calories?
Sauce is the most calorie constituent of a salad. In the 2 table. spoons contains 18 g of fat! In this recipe, fat is half as much, besides the high-calorie ingredients such as sugar and fructose-rich corn syrup are excluded.
Cream soup
Less than 115 kcal
Replace cream (sour cream) and rich chicken broth with skimmed milk, white beans and vegetable broth with new recipes for a healthy diet.
Mix 400 ml of vegetable broth, 750 g of tomatoes in your own juice, add 2-3 bay leaves and put on medium fire. In a bowl, mash with a fork 1 cup of canned beans. When the soup boils, pour 1 cup of milk 1.5% fat, season with salt, freshly ground pepper and cook for another 15 minutes. Remove from the soup bay leaf and whisk in a blender along with beans puree.
Covenant of what you "save" calories? Tomato cream soup, even without cream or sour cream, will be rich with beans (a valuable kind of fiber that stimulates the work of the gastrointestinal tract). Replacing the chicken soup with vegetable, you reduce the intake of sodium - it delays soda and thereby contributes to weight gain.
Ice cream with strawberry syrup (jam, jam)
Minus 156 kcal
Replace the ready-made strawberry syrup or jam sauce from fresh-frozen strawberries.
In 4 cups of strawberry add 1 table. a spoonful of honey and hold on low heat until the mixture becomes homogeneous. Cool and decorate each ice cream ball with this mixture.
How do you "save" calories? Than to refuse to itself in ice-cream, better reduce a portion twice. If you refuse sugar syrup in favor of fresh berries, you will get with this dessert almost 100% of the daily norm of vitamin C.