How to lose weight if there is no buckwheat: what advice do American nutritionists give to clients
'08.04.2018'
Source: The Daily Mail
Losing weight on buckwheat and kefir is the favorite diet of our women. But what if you started to gain weight on American delicacies, and you can't find a Russian store with buckwheat in the afternoon with fire? The answer is to read the advice of local nutritionists.
Two nutritionist-nutritionist Laura Berry and Kate Sait specifically for The Daily Mail told how to improve your health and lose weight by making several healthy (and tasty) changes in the diet.
Greek yogurt instead of flavored
While flavored yogurt is delicious, it's literally stuffed with sugar. The average serving is 194 kcal, while the sugar-free Greek yogurt is only 100 kcal per serving. Don't like the taste? Add fresh fruit or berries for even better results. In addition, Greek yogurt tends to have more protein and higher quality fermented milk cultures.
Edamame beans instead of nuts
While nuts are considered a healthy snack, the benefits are often hidden beneath an impressive layer of salt. Keith suggests using an alternative - edamame beans. They have fewer calories, more protein, and the same filling capacity as nuts. On average, a serving of nuts gives you 180 calories per hand, while edamame has 122 calories.
Homemade chickpeas instead of ready-made beans
Yes, the calories in the finished product are often less. Half a jar of canned baked beans from Heinz contains 150 calories, while the same amount of chickpea 364 kcal. But in finished products usually the mass of sugar, sodium and other harmful additives, so the final benefit from cooked chickpeas at home will be much higher.
Quinoa instead of white rice
Rice contains substances that can slow down the absorption of the minerals it contains. Because of this, Keith recommends replacing it with quinoa. In this case, the story with calories is the same - in rice there are almost half of them, but quinoa satiates much better. In addition, quinoa has fewer carbohydrates and a lot of iron, as well as a very high quality and complete protein.
Homemade Bars instead of Muesli Bars
When you're jogging on business all day, muesli bars can be an easy and affordable snack, but they're not always as healthy as they might seem. Keith recommends making your own protein bars at home using nuts, coconut, and dates. As a result, there will be 100 calories and an excellent set of nutrients, whereas in the finished bar, let it be only 122 calories, but there is much more sugar, fat and other "harmful substances".
Hummus instead of margarine
Lola Berry thinks hummus is a much healthier and more inexpensive base for a sandwich than the most damaging refractory margarine. All you need is boiled chickpeas mixed in a blender with tahini and lemon juice. You will also win in calories: there are 37 of them in a tablespoon of margarine, and 25 in hummus. It is also full of fiber and very little fat - ideal for a sandwich.
Boiled eggs instead of protein bars
Protein bars are often marketed as the ideal food for those looking to get more healthy protein. But in fact, they often contain a lot of hidden additives. A much higher quality protein contains an ordinary boiled egg - in addition, one and a half times fewer calories. Eggs also contain zinc, B vitamins, and healthy fats.
Brown rice instead of white pasta and cereal
Lola recommends brown rice because it has a low glycemic index and is inexpensive. Despite nearly the same calorie content as white flour pasta, brown rice is much healthier. Naturopaths consider this product the number one - the basis for proper nutrition. And also, says the nutritionist, this product perfectly cleanses the intestines, maintaining shape and tone.
Oatmeal instead of flakes out of the box
It's no secret that ready-made cereals are very high in sugar, although you can take the time to look for healthier options. Most cereals have 110 to 125 calories per serving, while plain oatmeal has only 100, but that's not even the point - the benefits are simply incomparable. Lola recommends boiling oatmeal in water, adding almond milk, cinnamon and banana for the perfect delicious breakfast. Oats help support the nervous system, cleanse the intestines, strengthen the immune system and help the skin glow.
Coconut water instead of electrolyte drinks
Coconut water is now at its peak. Lola advises making this water the base for healthy smoothies, or simply carrying it with you, drinking it during the day and during sports. Electrolyte drinks contain 140 calories per bottle, while coconut water - you will not believe it - only 19. You will save more than 500 kcal per day!
