When going on a diet, you do not have to go hungry. All you have to do is enter the products on the shopping list, which suppress hunger, are tasty and healthy. And there are a lot of them!
- Tabouli / Tabouleh / Tabbouli
More and more a favorite dish that comes from Lebanon, contains bulgur grits, which are rich in protein. The whole dish is low-calorie and low-fat, so it allows you to be saturated with low caloric expense. A simple, homemade way to prepare a meal of bulgur groats is to add beans, tomatoes, cucumbers and parsley to it.
The most valuable and low-calorie soups are based on vegetable broth unless they are seasoned with sour cream. When served hot, they are eaten slowly, avoiding absorbing too many of them. Two-course dinner, which as the first dish contains soup, makes the total caloric value of the meal will be lower – the soup will take up space in the stomach, thanks to which there will be less space for the second, usually more caloric dish. A good idea is also a one-course dinner consisting of soups enriched with beans or lean meat.
It is also a good idea for the first course, before a more calorific dish. The salad contains a lot of water and effectively fills the stomach. There are hundreds of recipes for salads – with vegetables, fruits, cheese … The only thing to pay attention to when choosing a salad is a sauce – sometimes it is very caloric. Therefore, you should use it in moderation, or choose a salad with the addition of vinaigrette sauce or yourself sprinkle them with olive oil and balsamic vinegar.
- Vinegret sauce
There are results of tests that prove that vinegar helps the body burn fat. To prove this theory, further research is needed eventually, but there is no doubt that vinegret sauce is the best way to season a salad – it adds its aroma at a low calorific cost (vinegar is zero calories). You can read about the properties of wine vinegar here.
A handful of nuts is an excellent snack, rich in protein, fiber and healthy fatty acids. Nuts – eaten in reasonable quantities – promote weight loss and lower cholesterol. The biggest problem with nuts is that it is difficult to limit yourself to eating a small amount. Therefore, do not put all their packaging in front of you, but put the prepared portion into a bowl and stop at it.
The one prepared without fat has many advantages – it is low calorie, contains fiber and is filled with air. You can eat it whole bowl without exposing yourself to a large number of calories, which you can not count on, preparing a bowl of potato chips.
- Skimmed milk
Skim milk provides protein and calcium, but no fat is found, which is found in full-fat milk. The milk stays in the stomach longer than water, so it saturates the food for longer, and also hydrates the body. Scientists suspect that skimmed milk, like other “lean” dairy products, is conducive to slimming and reducing body fat located on the stomach.
- Lean meat
Protein is sated for a long time and accelerates metabolism. The best is poultry meat (without skin) and “lean” beef cuts – they contain little fat, which means they are less calorific. A portion (100 g) of high quality beef contains only 4 g of saturated fat.
One of the best sources of protein are fish. Research suggests that fish is better than poultry and beef. The meat of the majority of fish is “skinny” and the “fat” species contain the beneficial types of fat – omega-3 fatty acids. This is why Atlantic tracking, salmon and other “fat” fish are considered to be products that promote health.
Beans are a source of biota and fiber, so a product that sates and provides low calories. You can add them to soups, salads or wipe, adding to dips. The can of beans provides up to 12g of fiber, 4 grams of fat and 15 grams of protein.