A fan of harmful products
Problem. You simply do not have enough strength to cook something at the end of the day, so you buy food for take-out. But any convenience has its price. For example, a typical fast food Cheeseburger contains 700 calories and 26 grams of fat, and almost any Chinese dish will add about 1,000 calories to you. However, not all food from fast food contains a lot of fat! Move aside a box of pizza and learn how to choose the best of the worst when visiting fast food.
Solutions for fans of harmful products
Choose the least calorie options for eating: smaller portions and dishes cooked with a low amount of fat. Instead of shawarma, for example, it is better to take a grilled chicken. Even better choice will be chicken with vegetables and rice, steamed. You will save about 500 calories, and in a week it will save you from 0.5 kg excess weight, which you were threatened. Do not skimp on finances in pursuit of large portions: more french fries at a lower price is fine from an economic point of view, but your body will pay for it. In a large portion of french fries you will find 510 calories and 26 grams of fat, while a small serving contains 210 calories and 10 grams of fat. It is even better to order baked potatoes with sauce "Salsa": a 130 gram serving contains only 100 calories, 3 grams of fiber, and there is no fat at all. Try to organize your "personal" fast food. Instead of having to wrap up after a meal to take to a restaurant, stop by the supermarket and buy a fish fillet, which can be cooked in a microwave oven in a matter of minutes. At the same time grab some useful products: fresh greens, salad from a salad bar, canned beans.
The fastest vegetable pizza in the world
To save time, use the recipe of the dish, which is prepared and served in the same bowl. Nutritional value: in vegetable pizza there are very few calories, so it's safe to eat a bun or fresh fruit.
Preparation time: 2 minutes
Cooking time: 3-4 minutes
• 4 egg whites;
• margarine;
• 2 tsp pesto sauce;
• salt;
• ground black pepper to taste;
• 1 glass of sliced vegetables (broccoli, mushrooms, sweet peppers);
• 1 tbsp. a spoonful of grated cheese "Parmesan"
Lubricate the shallow wide bowl with margarine. Pour the squirrels into it, add salt and pepper to taste. Whisk with a fork until a homogeneous mixture is obtained. Add the vegetables and cook in the microwave for 1 minute at high temperature. Remove the plate, mix it quickly and place it back in the oven for 1 minute. Check for availability. If the vegetables look damp, tightly cover the dish with polyethylene and cook another minute. Sprinkle with grated parmesan cheese and serve to the table.
Nutritional value (whole pizza):
• 33% fat (5.5 g, 1.6 g saturated fats)
• 17% carbohydrate (6.2 g)
• 50% protein (18.2 g)
• 1.8 g of fiber
• 120 mg of calcium
• 1 mg of iron
• 337 mg of sodium.
Solutions for culinary minimalists
In order not to feel guilty and not overeat in the evening, divide breakfast and lunch into several parts and snack them every 3-4 hours during the day, controlling the total number of calories consumed per day. Ignore the feeling of hunger is difficult, but you can make it so that it is not too strong, to protect yourself from overeating. Give up lean vegetable salad. Add to the green salad low-fat protein foods, and hunger will retreat for a long time. Try to mix with vegetables 100 g of canned tuna for salads, half a cup of beans, chopped egg whites or 30 g of ground almonds. Eat more nutritious fiber at dinner. You may well feel full and not get extra calories. Just try to have supper on your plate, stewed or steamed vegetables.
Thai Meat Salad
This salad, which is quite suitable as a main dish, will for a long time satisfy the hunger feeling due to protein and fiber contained in carrots and Peking cabbage.
Preparation time: 10 minutes
Preparation time: 12-20 minutes
• 1/4 cup freshly squeezed lemon juice;
• 1/4 cup freshly squeezed orange juice;
• 2 tbsp. spoon the sauce to the fish;
• 1 tbsp. a spoonful of rice wine vinegar;
• 1 tbsp. a spoonful of brown sugar;
• 1 tbsp. a spoon (or to taste) of chopped hot red pepper;
• 5 pieces. thinly sliced shallots;
• 8 glasses of finely chopped Peking cabbage;
• 2 cups of grated carrots;
• 1 cup of chopped mint;
• 1 cup of chopped cilantro;
• 220 g of beef fillet;
• salt and ground black pepper to taste
Preheat the oven to a high temperature. In a small bowl, mix lemon and orange juice, sauce with fish, rice vinegar, sugar and hot pepper. Add the shallots and set aside. In a large salad bowl, combine carrots, cabbage, mint and cilantro. Put it aside. Salt and pepper the meat and put it on a baking tray. Bake, turning once, to the required degree of roasting (6-7 minutes on each side - with blood, 8 minutes - medium roast, 9-10 - good roasting). Put the meat on a cutting board and allow it to cool for about 10 minutes. Finely slice and add to the cabbage salad. Season the salad with sauce and mix well. Spread on 2 plates and serve to the table.
Nutrition Facts Serving Size:
• 23% fat (10 grams, 4 g saturated fats)
• 44% carbohydrates (43 g)
• 33% protein (32 g)
• 13 g fiber
• 259 mg of calcium
• 6 mg of iron
• 1 576 mg of sodium.
Culinary minimalist
Problem. Successfully adhering to a low-calorie diet, having a cup of coffee and dining with a vegetable salad, you think that everything is normal with your meals. But it turns out that you get insufficient nutrients to last all day, and by the evening you are just dying of hunger. Never bring yourself to such a state, otherwise you can end up throwing on food for dinner, and then blame yourself that all your efforts were in vain.
Lover to eat
Problem. After a moderate dinner from your point of view, you begin to absorb a variety of snacks. It starts with two harmless cookies, and in the end you empty the entire box, while receiving 1440 calories. The reason for this consumption of food can be both a real sense of hunger and your emotional state. If you are concerned about something, then with the help of food to solve this problem you still will not work. Perhaps you should think about a real solution to the problem. If you eat, because you are really hungry, then you should reconsider your diet so that the dinner includes more nutritious high-calorie foods, and adjust yourself to abstaining from the evening snacks.
The decision for a lover to eat
Find out the reason for your constant snacks. Keep a diary of food for 2 weeks to understand what is the reason for your passion for the liver and other snacks. Record the time of the meal, the amount eaten and your sensations during the meal. Include useful fats in the dinner menu. If the hunger does not go away within 20 minutes after you have eaten, then perhaps you have not received enough fat or protein, which increases the nutritional value of the food. And do not be afraid of the word "fats". You can increase their amount by simply adding a teaspoon of a mixture of olive oil with lemon juice (only 40 calories) to boiled or steam vegetables. After one dinner, prepare for the next. Wash the spinach, cut the onions, peel the carrots. For this occupation, if you eat something, then at least it will be useful products. In addition, you will facilitate the preparation of a useful dinner the next day. Have a snack on the plan. Take 200 calories from your daily ration for snacks after dinner. Eat mostly in the night? In this case, stock up with something bulk, but not too high in calories. It can be light popcorn or sliced vegetables. Or divide the dinner into two parts: eat one immediately, and the second - a few hours later.
Fried chickpeas
This nutritious snack, thanks to its crispy qualities, will perfectly replace the chips, supplying you with protein, calcium and fiber. Change the recipe according to your preferences, adding to it different seasonings and spices.
Preparation time: 5 minutes
Preparation time: 35-40 minutes
• 1 can of canned chickpeas (400-500 g);
• olive oil;
• large salt to taste;
• 1/8 tsp garlic powder (or more - to taste);
• 1/8 tsp cayenne
• pepper (or more - to taste);
• 1/4 tsp of dried oregano (or to taste)
Heat the oven to 230 ° C. Put the chickpeas into the baking dish. Bake it for 35-40 minutes, shaking occasionally, until golden brown. Put into a large bowl, lightly drizzle with olive oil. Add salt, pepper, garlic and oregano. Stir to make the spices evenly distributed.
Nutrition value per serving (100 g):
• 8% fat (1.3 g, 0.1 g saturated fat)
• 17% protein (5.7 g)
• 5.1 grams of fiber
• 393.4 mg of calcium
• 16 mg of iron
• 339 mg of sodium.
Queen of parties
Problem. Due to your work, you plunged into the whirlpool of social life, attending a lot of parties and receptions. You have not used the oven for a long time, so you can safely turn it into a shoe cabinet. In addition, you absolutely do not watch what you eat during the next event. Your excuse? "This is a very special event!" But this is not a special event, it's the daily norm of your life.
Solutions for the Queen of Parties
Come full. Take a protein-rich lunch for work, and eat it about an hour before you go to a buffet table. Set the limit. Preliminary planning of what you are going to eat at a festive event is your key to success. If dinner is held in a good restaurant, save for it calories. An ordinary buffet table? Try to keep the ratio 3: 1 (three pieces of useful low-calorie snacks should have one piece of high-calorie dainty). And instead of coming to the table from time to time, once put on the plate what you intend to eat, and on this end with food. Limit the use of alcohol. Your limit is one or two cocktails, no more. With alcoholic beverages, additional useless calories fall into the body, which in no way affect the quenching of hunger. On the contrary, the appetite only inflames. To have something to match with other party guests, ask the bartender to prepare you a cocktail with soda, cranberry juice and a slice of lemon.
Noodles with chicken
This dish is very easy to prepare, and, having eaten it before a party, you will save yourself from overeating.
Preparation time: 15 minutes
Cooking time: 15 minutes
• 200 g of noodles;
• 5 tbsp. spoons of slightly salted soy sauce;
• 2 tbsp. spoons of rice vinegar;
• 1 tbsp. a spoon of sesame oil;
• 2 teaspoons of honey;
• 2 teaspoons of mustard;
• 1 tbsp. a spoon of pasty peanut butter;
• 350 g of chicken breast without skin and bones;
• 5 pieces. thinly sliced shallots;
• 1 medium sliced mango
Boil the noodles. In a large bowl, mix the 6 ingredients listed below to make the sauce. Put it aside. Wrap the brisket in a plastic wrap for the microwave oven and cook for 3 minutes. Allow to cool, cut and put into a bowl of sauce. Add the strained noodles, mango and shallots, mix well. Keep in a sealed package in the refrigerator until use.
The nutritional value:
• 17% fat (8.5 g, 1.6 g saturated fats)
• 57% carbohydrates (63.5 g)
• 26% protein (28.9 g)
• 1.9 grams of fiber
• 55 mg of calcium
• 3 mg of iron
• 1314 mg of sodium.