1/10 Vegetables: the 2 golden rules
Increase your consumption: Many researches have shown that, even taking the same calories, those who consume more vegetables reduce their weight better. If you follow this rule … everything else will be so much easier! And some raw in each meal: When you cook a food you make it too easy for your body, which needs little effort to digest it. In contrast, eating raw vegetables usually provides fewer “net” calories because it requires the body to “spend more” to metabolize them. 2/10 Those who fatten the most
It is not about abandoning them, but about reducing them. With that, you will already notice changes. Watch with:
Cereals: breakfast cereals have hidden sugar. The sausage: much of its content is fat. Pizza: a slice can reach 400 kcal. Fried foods: do not take them more than once a week. Milk: a glass of whole milk is about 150 kcal. Desserts: its white flour and sugar shoot up the calories. The dressings: a tablespoon of mayonnaise adds 90 kcal.
3/10 The semi-fast reduces bellyMore and more research shows that one of the most beneficial habits when it comes to losing weight is eating early and delaying breakfast a little.If there is no contraindication in the latter, lengthening the hours you spend without eating – most of which you spend sleeping – greatly favors weight loss , also in the abdominal area. How to do it right? Have a European-style dinner (early and lightly) and try to allow at least 12 hours until breakfast.
4/10 Water helps you lose weightThe water satiates, calms the appetite and helps to eliminate liquids and toxins. Drink about eight glasses of water throughout the day.If you find it hard to drink, flavor the water by mixing it with natural fruit juice. Herbal teas are also a good option.
5/10 Hydrates or proteins?Both provide 4 calories per gram, but in the body they do not behave the same:The simple carbohydrates (sugar, sweets, honey …) just need digestion and pass into the blood almost immediately, without assuming energy expenditure prior to the body (get those 4 kcal).With complex carbohydrates (rice, pasta, potatoes, bread, etc.), the body must expend energy – around 20% – to assimilate them.In the case of proteins , cooking makes them more digestible. Even so, the body spends, in processing them, 30% of the energy they provide. So one gram of protein will provide about 2.8 “net” calories, not those initial 4.
6/10 Al dente fattens less!The calories provided by the pasta “as is” will behave differently depending on the degree of cooking to which it has been subjected.The pasta will be al dente if, when chewed, it offers some resistance. At that point of cooking, the molecules of your starch are not broken , digestion is somewhat slower and gradually releases energy (the plate is less fattening).When it is highly cooked, the starch it contains is more unstructured (broken), so it is digested and assimilated faster. In this case, it becomes a carbohydrate with a high glycemic index … and makes you fatter.
7/10 Pasta? … let it coolAccording to the University of Surrey (United Kingdom), if the pasta is allowed to cool once it has been cooked, its structure transforms into what is known as “resistant starch”, a digestible type so that, when eaten, it is absorbed very slowly, without causing an increase in blood glucose.That means that, after taking it, you will feel satiated for hours … And it will sting much less!
8/10 Do the same with the riceWhat we have explained about pasta, is extensible to other foods rich in starch (complex carbohydrate) such as rice. When they are kept cooked in the fridge, their starch is transformed.Therefore, to reduce the calories in this dish (and thus gain less weight), it is advisable to refresh the rice (or pasta) once it is cooked. Do it first with cold water and then leaving it in the refrigerator for a few minutes.
9/10 Sauces 0%Traditional sauces in lighter versions:Substitute cream or butter for lighter products (skimmed or evaporated milk, yogurt, broth …).Lighten mayonnaise, for example, by substituting some of the oil for vegetable broth or milk to reduce calories.Use garlic, lemon or vinegar, which are healthy and hardly add calories; and spices and herbs to provide aroma and flavor.
10/10 Healthy cooking Fat-free papillote: it is one of the techniques we recommend the most because everything is juicy, tasty … and light! You can make vegetables, fish or meat without adding fat. A trick for protein foods to be juicier is to add vegetable broth to them before covering them with baking paper. Light and juicy meats: if you cook them in the oven, cover them with foods that release water (onion, tomato, mushrooms …). The dish will have more nutrients without hardly adding calories.