Behind this catchy title, I aim to take you through small habbits to improve you consumption and get healthier.
My interest for nutrition started four years ago, beforehands I was that kind of girl abusing from a sympathetic morphology. My 5pm snack consisted of a slice of bready-cheese (understand here ‘with more cheese than bread’). There was always cheese in my fridge (so typically french I know), and fatty chocolate in my closets. I didn’t even know it was seriously possible to count calories, and my sport practice was close to nothing. Although I have never been overweight, I ended up at 18 yo with a pretty impressive cholesterol level.
Nowadays, my diet changed drastically, I also count my calories and I am a rather strict diet coupled with a lot of sport. I lost some weight, but my main goal was to have both firmer body and better health. I’ve not only said goodbye to cholesterol, but I have much more energy. I never had the feeling of depriving myself, because I’m still eating a lot, but I do BETTER.
Before you leave by fleeing, please let me reassure you: we won’t talk about diet here. I give you some tips to choose one food over another and slightly change the way you cook your meals. I will also share with you some simple, delicious and low fat recipes. Reassured? Let’s go!
Choosing the fats you are going to ingurgiter is an essential point. The bad fats are what are called SATURATED fats. These increase your bad cholesterol (LDL).
Say goodbye to:
– Ready meals
This is not a big news, the ready prepared meals are stuffed with bad fats. Even when the brand is committed to putting less salt, less fat etc… They nevertheless a health enemy. They are definitely practical though, if you really cannot do without, make sure you look at the composition a bit. Avoid anything called ‘saturated’.
– Over use of Butter
My dear and tender… in french cuisine it’s truly the worst, we use and abuse it… However, it is very easy to replace it with oils: olive and coconut are really good for instance! You can also have sunflower, peanuts, rapeseed, avocados, almonds, hazelnuts, sesame, grape seeds, soybeans, maize…
And, if butter is vital to you, prefer the one that contains omega 3.
– Industrial pastries and cakes
If you have some spare time prepare them yourself (no palm oil and less sugar, yay!). Otherwise, just limit your consumption, for example, keep only your favorite brand and let others on the super market display! Or, as for prepared dishes, look at the composition, and give up on cakes containing saturated fats.
– Cheese and deli-meat
These ones are full of fat and need to be used with caution. Although some are better than other, cheese-wise, the goat family is actually full of protein, you can go for it!
Cereals as you may or may not know are very good. The only problem can be flour (such as wheat flour aka gluten phobia) used to make pasta, bread, rice… It is stuffed with carbohydrates (sugars). Wheat WHOLE flour is much better and the taste is very similar. You will find whole bread, whole pasta and whole rice in any store!
There also are lighter flours such as spelled, buckwheat, oats and even corn flour (yet sweet).
Finally, replace your morning cereals with porridge as oatmeal are way healthier.
Avoid “light” and “fat reduced” products
The legislation on these is very vague: “A minimum 25% reduction in fat, carbohydrates, or total energy, as their reference products.”
Not only very minimal, it’s quite easy to cheat: 0% fat can mean more sugar, 0% sugar can mean more fat, and finally “light” can mean – 25% calories so potentially more water but surely not -25% fat or sugar…
Moreover, it causes “rebound effect” meaning you authorise yourself to consume more so it reverses the desired effect!
There might be some interesting “light” products but better look at the labels! The compositions are always indicated for 100g, so evaluate the difference between the product lightened and the original product. Do not just look at the calorie count, but rather the overall composition.
Also, “zero calories” products are impossible to cheat on and therefore ok to consume, however since they are not nutricious, they’ll simply increase your stomatch making you feel more and more hungry on the long run.
One last trick
For those who want to closely monitor their diet: MY FITNESS PAL is a great application.
You can set your weight goals, and the apps calculates your daily calories allowance. You can enter your meals everyday and the apps tells you where you stand for the day.
So it counts the calories of the day for you, as well as your level of carbohydrate, fat, protein and all other nutrients.
It’s quite amazing how it knows everything: all the brands, some chain restaurants meals, you can even snap the product barcodes.
This application is playful, very useful and excellent help.
Go on! Motivate yourself and you will see, you should loose very easily!