How to include in the diet the foods you crave

 How to include in the diet the foods you crave

"How to lose weight and keep eating anything" I think is the most controversial promise found in my articles or in the book "Diet Traps. Lifestyle diet or lifestyle? ”. 

I am not preparing to give up this perspective that brings light into the dark universe of drastic weight loss diets. On the contrary, we have put together a series of tricks and recommendations that can help you implement this strategy. First of all, let's remember the 2 principles that underlie it:

• Nothing makes you fat, if you choose the right amount, time and combination.
• Forbidden to forbid you. Don't refuse anything you like, postpone or choose wisely!

Juggle food at various times of the day!

In the morning, do your best, eat your fill for lunch, and keep a diet in the evening - this may sound like an exhortation to print and keep framed.

The first part of the day is the most permissive and the right time to satisfy your cravings. Choose at this meal any food you like, even if it is not "dietary". The explanation is simple: the activities during the day will allow you to burn the accumulated calories.

However, keep in mind that after 18.00 it is advisable not to eat foods that contain carbohydrates - carbohydrates - sugars. Although they are welcome at lunch or breakfast, when consumed at dinner they increase blood sugar and fatten.

The reason is just as easy to understand: evening activities do not have the intensity needed to promote the conversion of calories consumed into energy. In fact, they will deposit, increasing the layers of fat. But if you exercise after dinner, you can also eat starchy foods in small amounts. For example, if you have dinner at 18.00 and then go for a run, you can eat more carbs during this meal.

Learn how to eat bread, pasta and potatoes!

Cereals and bread are suitable for the first part of the day. Now is the time to eat sandwiches with various combinations of meat and cheese, but without forgetting the fresh greens and vegetables that enhance their taste and pack them in the required amount of fiber.

Bread is often viewed with the utmost suspicion when we talk about diet. Instead, we escape almost uncontrollably to everything that means nibbles, such as pretzels, saltines, pastries. In fact, it is no problem if you feel the need for a slice of bread at the table. It is absolutely fine and it would be preferable to opt for wholemeal bread, graham or rye, due to the benefits of the fibers in the composition.

Potatoes, pasta, pizza, rice can be eaten at lunch. But do not fry the potatoes, but bake them in a baking sheet with a mixture of spicy spices. If you still like french fries, boil it in half. Season with salt, pepper, garlic, oregano, thyme or rosemary to taste. Do not add greasy cheeses or cream over them. In addition, make sure you eat them with raw vegetables to absorb excess fat.

Don't miss the pasta, if it is one of your favorite dishes, but choose sauces prepared from fresh or ripe tomatoes, with plenty of vegetables. Eat as much as you need to get full without your stomach being full to the brim. If you feel that you are not tired, complete it with a salad that gives volume and satiety at a very low caloric cost.

Because I also mentioned the sauces, I recommend you to choose a variant of "homemade" dietary mayonnaise from low-fat cream and mustard. Use this sauce for beef salad, eggplant salad or in a small amount spread on bread, when preparing a sandwich with lean meat. If you want to give more flavor to salads, prepare a low-fat yogurt dressing mixed with lemon juice, greens and spices.

Consumption options for fatty cheeses

Eat parmesan, cheese, mozzarella or telemea only after grinding them on the grater, to give the impression of volume to smaller quantities. Moldy cheeses contain too much fat and salt to eat frequently. One idea would be to eat them occasionally for dessert, diced and accompanied by a variety of fruits.

How to satisfy your craving for "something sweet"

There is a category of sweets that I never refrain from. These are the traditional ones, which we usually prepare and serve as holidays. Ideally, we should eat a slice of cake, Easter cake, a portion of cake, a piece of apple or pumpkin pie in the morning.

If you feel the need for a dessert and haven't eaten it in the morning, when the burns are most intense, choose a fruit, a biscuit, a few chocolate squares or half a cake after lunch. Provided that on that day you exercise more than usual or reduce the food you eat at dinner. You can also turn the dessert you usually eat at the end of the meal into a delicious snack to take between main meals.

If you fancy a chocolate cake, opt for one that contains cocoa powder instead of melted chocolate, because it comes with fewer calories. Instead of cream tarts, try those with lots of fruit or enjoy a portion of sorbet ice cream.

But the best advice I have for sweets fans is to prepare them themselves, at home. This way you can have control over the ingredients you use.

Add as little oil or lard as possible and prepare the cream with low fat cream. Make a yogurt pie, which has three times fewer calories than commercial pies. Put some apples in the oven and season them with cinnamon, then season them with fresh orange slices and you will get a delicious and healthy substitute for a slice of cake.

The abundant fruit season has just begun, that's why I recommend fruit salads. The sweetness of the fruit mixed with skim yogurt can compete with the most exquisite delicacies. The good news is that it doesn't bring you a quarter of their impressive caloric baggage.

Yes, it will be our secret…

Choose a day a week where you can indulge in any craving, whether it's a pizza, your favorite cake, a portion of carbonara pasta or a burger with french fries. Be careful, however, a lust must not turn into an excess of half a day! You crave it, frame it with the right foods and go on the healthy path you are on.