8 high-calorie foods that don’t interfere with weight loss
TOWhat if you have a sweet tooth but want to lose weight? Is it true that bread prevents weight loss? And why shouldn’t olive oil be excluded from the diet? BeautyHack Editor Karina Andreeva (@kandreevaa) – about eight fatty foods that are useful and important on the way to a healthy lifestyle and a dream figure.
I have already talked about my experience of losing weight by 30 kg and about what psychological attitudes helped me in this. I went through trial and error, stepped on my rake, got up and moved on, which eventually helped me develop my own system of proper nutrition, make it a way of life, once and for all forgetting the word “diet”.
One of the main mistakes that I made at first was the substitution of concepts: high-calorie foods for me a priori were labeled “don’t come near, it will kill”, I seriously calculated calories and grams. This material is not about the fact that KBZhU does not matter: it does, and it is great (we wrote about this here).
But often people go on a diet, buy products labeled “healthy food”, “low-calorie”, “for those who are on a diet”, are convinced that there are really few calories, and prefer this product to some other it turns out to be more useful.
Looking ahead, I will tell you about the bottom line: having excluded healthy fats from the diet, I continued to lose weight, but I achieved the absence of menstruation for a year (we already wrote about five mistakes in weight loss that knock down the menstrual cycle). One of them is when you cut calories and significantly limit the fats and carbohydrates in the diet. For normal functioning, the body needs and proteins, and fats, and carbohydrates, as well as vitamins and microelements, which are often not enough in ready-made products labeled “for a healthy diet”. The main thing is to get them from useful sources. The daily calorie intake is calculated individually (depending on age, gender, starting weight, height and activity), but a long-term low-calorie diet does not benefit anyone.
By returning high-calorie foods to the diet, which I am talking about below, I was able not only to improve my health from the side of gynecology, but also the process of losing weight went faster, more pleasant and without harm to the body.
And – most importantly – my craving for sweets has disappeared: over the past three years, I have not eaten a single piece of cake, chocolate, and fast food has been forgotten for 7 years. And the point is not that I limit myself: at the sight of these products, I do not have a desire to eat them in principle.
And all because the body has enough of everything, and it does not feel oppressed and deprived.
C: 884 B: 0 W: 100 Y: 0
One of my mistakes was to completely refuse oil. Nobody encourages you to pour a few spoons into a frying pan and fry cutlets on it: in this situation, you, of course, will not lose weight. But there is nothing wrong or harmful in making an omelet with a teaspoon of olive oil (about 40 calories). Tasty, healthy, not high in calories. It contains a large amount of monounsaturated fatty acids (especially oleic and linolenic acids), which reduce blood cholesterol levels, appetite and have a positive effect on the metabolic rate, the state of blood vessels, hair, nails, and skin. It also contains vitamins A, D, E, K. The benefits of olive oil are so high that it is not something that will interfere with weight loss, but, on the contrary, can speed up its process.
C: 95 B: 1.5 W: 0.2 Y: 21.8
When I was just starting to lose weight and reducing the amount of sweets in my diet (and there was too much of it “before”), I tried to replace it with fruit. Apples, pears, oranges, watermelon, melon, tangerines, peaches, nectarines, mangoes – please. But for some reason I had a taboo on banana: I mistakenly thought it was almost like eating a chocolate bar. Later, nutritionists and my fitness trainer managed to convince me that this would not interfere with the process of losing weight. On average, one banana is about 120 calories, and at the same time, a storehouse of vitamins B1, B2, B6, C, PP, calcium, potassium, magnesium, iron, fluorine, phosphorus, fiber. Bananas improve the functioning of the gastrointestinal tract, lower the level of “bad” cholesterol and even lift your mood. Nobody calls for eating several a day – one is enough. Most often I eat one banana in the morning before jogging: it energizes.
K: 220 B: 2 F: 20 Y: 6
My love for avocados just recently came to me: it’s a great ingredient for a salad and a great topping for toasts. My favorite breakfast is a slice of whole grain bread with light curd cheese, a couple of avocado slices and a poached egg on top: filling and healthy. This breakfast contains both proteins and fats and carbohydrates – everything that is important for a healthy diet in the morning. By the way, with such a breakfast, I can stop thinking about food and feel hungry until late lunch. Yes, 100 grams of avocado has 220 calories and 20 grams of fat. But at the same time, you get a huge amount of vitamins (E, group B, C, K, PP), folic acid, minerals (calcium, phosphorus, potassium, iron) and monounsaturated fats. All this has a beneficial effect on the gastrointestinal tract, heart and nervous system.
And the toast recipes from our columnist Lada Shefler can be found here.
Whole grain bread (Delba)
K: 199 B: 5.6 W: 1.4 Y: 36, 4
Many who go on a diet run away from bread like from fire (we wrote more about what you should know about this product here).
Of course, if you have baguettes or loaves of white bread, and even in unlimited quantities, you can forget about losing weight. But what if you have eaten bread all your life? There is a way out – to switch to a more useful version of it. Today in stores there is a huge selection of whole grain bread – the main thing is to read the packaging and composition. I like “Bosco” (they have bread specially marked “for losing weight”) or German Delba. One slice contains about 70 calories, so if you eat one at breakfast, one during the day as a snack, it will not negatively affect the process of losing weight. Bread is made from wholemeal rye flour, water and salt, it contains fiber useful for the body. In addition, there are a huge number of buckwheat or rice crispbreads (for example, Dr. Korner). The basic rule, as in all cases, is to know when to stop. 1-2 loaves a day will not negatively affect the process of your weight loss.
Cheese (but a low-fat variety such as mozzarella)
K: 240 B: 18 F: 24 Y: 0
Again, the story is about drastic measures. A person goes on a diet and decides that from now on he does not eat cheese, although he has been eating it all his life. For the body, stress, for you too, and also the risk of falling off the path of proper nutrition. Yes, fatty cheeses, whose calorie content exceeds 300 calories, should be discarded. But there are so many options for low-fat cheese! Take mozzarella, for example. A salad of basil, tomatoes and 50 g of mozzarella is a great and healthy dinner option. This cheese is rich in calcium and phosphorus and is high in vitamin B12.
White rice (KBZhU in dry matter)
K: 360 B: 2.2 W: 0.5 Y: 24.9
I have never refused white rice – I have always loved it very much, and have never faced the fact that it somehow negatively affected the process of losing weight. Very often, when I began to describe my diet, everyone was surprised: “Are you eating white rice ???”. Yes, I eat, and with pleasure. The calorie content in dry matter is high – 360 calories. But in reality, you boil 30-40 g, which reduces KBZHU by more than half. Rice contains vitamins B1, B2, B5, B6, D, E, H, PP and minerals (potassium, calcium, iron, iodine, phosphorus, sodium). It consists of complex carbohydrates that provide the body with energy for a long time. Especially useful for those with kidney, liver or heart problems. When I have time, I cook rice porridge for breakfast with 0.5% or 1.5% milk. I can also afford rice for lunch or dinner: I mix it with light curd cheese and boiled seafood.
C: 558 B: 25 F: 50 Y: 20
In terms of calories – in second place after the record-holder of the selection – olive oil. But I recommend paying special attention to pasta for those who have had a sweet tooth all their lives and are now trying to reduce the amount of sweets in their diet in order to lose weight. Rice bread with a teaspoon (47 calories) of peanut butter has become my best dessert at some point. Of course, this is not a story about an everyday meal, but once or twice a week a couple of pasta loaves will not do you any harm. 100 g of peanut butter contains 38 g of polyunsaturated fatty acids and as much as 25 g of protein (note for vegetarians!), As well as a huge amount of B, PP, E, K vitamins and minerals (potassium, phosphorus, iron, calcium).
Natural Bars (e.g. RAW LIFE)
1 bar – 47 g C: 191 B: 4.4 W: 9.4 Y: 22.1
The history of healthy lifestyle bars is always very controversial, but everything, as always, depends on the composition. If he is “stuffed” with sugar, then, of course, he only has a name from “HLS”, so it is important to read the label. I love the natural RAW LIFE bars – they contain raw nuts, dates and spices: no refined sugar, soy or gluten. There are about ten flavors in the line: with pecan, cashew, coconut, lime and ginger, wild berries and others (they will not have time to get bored). I do not allow myself every day – 3-4 times a week. But when there is a special need for sweets, why not? The main thing is not more than one piece per day.Text: Karina Andreeva