The best food against obesity
If you intend on losing weight and keeping in shape, you should know that the fight begins at the market from the moment you’re shopping. In order to control what you’re eating, you have to shop prudently, know what you put in your basket.
Make a list of what you’ll be cooking and fill your basket with fresh or frozen vegetables, fruit, low-fat dairy, light meat and sugar free desserts for creating tasty, simple dishes that won’t fatten.
If your fridge is full of many “good” low-fat products, you’ll be able to eat often and supervise yourself, while your weight will no longer be a problem.
Here is some food that should be found in your fridge!
1. All the fruit and vegetables that are on the market – fresh, cooked, frozen or canned. Pay attention to the added salt and sugar!
2. Soups – are easy to make, cheap, can stand for a whole meal, are rich in vegetables and potherb and fill you up quickly. When cooking soups, don’t add extra flour or any sauces.
3. Sauces, spices and marinades – they add flavor, texture and diversity to every meal; salad dressings and vinaigrettes (with olive oil or light mayonnaise); yoghurt cream with spices or herbs, mustard, tomato sauce or lemon juice; vinegar, wine or tarragon for an acid taste; onion and garlic; herbs (parsley, dill weed, basil, marjoram, mint, thyme, tarragon, rosemary, oregano); spices (pepper, chili, cinnamon, ginger, cumin, fennel, coriander, paprika, curry); vanilla, cocoa, grated coconut etc.
4. Sweets – yes, you read well! Choose hard bonbons, fruit flavored (diet ones aren’t lower in calories), sugar free chewing gum, low-fat ice-cream, dark chocolate. Eat only a few and not every day!
5. Home-made desserts – choose yoghurts with frozen fruit, bananas with a little diet whipped cream, chocolate made with water instead of milk, cocoa and raisins, or a little fruit cake.
6. Soft drinks: unsweetened coffee and tea, diet soda, differently flavored water (orange, chocolate, strawberry, coke), sweetened teas.
7. Cereals: choose whole products, without added sugar, chocolate or candied fruits. The fewer calories, the better!
8. Peanut butter or light jam, sugar free – if you’re used to eating something spread over your bread for breakfast!
9. Bread: made from whole cereal, with seeds, bran and rye, graham, in small amounts.
10. Rice and pasta: black rice and whole pasta, in small amounts, the size of a tennis ball.
11. Seeds and beans: peas, green beans, nuts, peanuts and almonds: in reduced amounts!
12. Food rich in proteins:
– legumes: beans, lentils, peas, chickpeas, soybeans;
– soy: tofu;
– meat: seafood, fish (not fried!!), chicken breast, veal.
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