You can eat as much of these foods as you want without fear of gaining weight.
How foods help keep the belly
First, be reassured foods on this list are delicious. Here are the four characteristics that make your allies in your quest for thinness:
• They are so low in calories that you can take at will.
• They are very nutritious.
• They feel fuller; it make you crave less for desserts or other high-calorie foods.
• Prepared creatively, they satisfy your craving for treats. An example: raspberries in yogurt sauce with brown sugar and Grand Marnier. Not bad, right?
Leafy vegetables
Calories: 60 per cup ( 250 ml).
Nutrients: kale, collards, chard and other dark green vegetables are nutritious and low calorie. Experts believe they are among the foods that are healthier. They are rich in fiber, minerals, vitamins and antioxidants.
Danger: leafy vegetables offered at the restaurant are often served with amount of butter, bacon or cheese. Limit your intake of these extras.
Suggestions: chop them and let them simmer in the low sodium broth , with chopped onions , a few drops of vinegar and lots of pepper . This is an excellent soup. You can also blow up, but go easy on the oil.
Salsa
Calories: five per tablespoon (15 ml) or about 80 per cup (250 ml).
Nutrients: when it is free of chemicals and preservatives, salsa could not be healthier: no saturated fat, high in fiber and a good mix of vitamins and minerals.
Danger : salsas trade are often very high in sodium. However, the real danger is the products with which it is consumed. For example, if you take it with tons of corn chips, then you eat too much calories.
Suggestions: use it instead of rich sauces and fatty calories. For example, garnish in your chicken breasts, your potatoes, pasta and your pig. Or, add in spaghetti sauces, soups or stews, or in place of mayonnaise in wraps. If you like spicy food, you will reap another benefit: you will burn more calories and eat more slowly.
Yogurt lean Nature
Calories: about 80 ¾ cup (180 ml).
Nutrients: Yogurt is rich in calcium and vitamin B. It is also an excellent source of protein: a portion of ¾ cup provides 9 g .
Danger: If the yogurt is an almost perfect food, this is not the case of one who is flavored. The sugar that is added to it raises the amount of calories, as well as the blood sugar. Sugar substitutes are less caloric, but do still vigilant: some artificial sweeteners pose a risk to health.
Suggestions: buy plain yogurt and prime it with the healthy ingredients of your choice: granola, dark chocolate chips or cocoa, a spoonful of jam or fruit crushed. It is also a good substitute for mayonnaise salad dressings and other dishes. You can prepare a fabulous dessert sauce simply by mixing it with a little brown sugar and Grand Marnier.
Popcorn with hot air
Calories: about 30 calories per cup (250 ml).
Nutrients: corn, a whole grain, is rich in folate, vitamin B which is essential for cell growth. It is also a good source of fiber: a cup provides 1.3 g. Therefore, at 30 calories a cup, you can take without problems a few cups .
Danger: resist the temptation to put butter. One tablespoon provides about 100 calories. Also, do not add too much salt, even if it is not caloric, it raises blood pressure.
Suggestions: seasoning of black pepper, chili, garlic flakes or other spices, you can create amazing flavors without adding a single calorie. In fact, pepper elevates metabolism and helps you burn more calories. For a very special little treat, sprinkle with a little grated parmesan.
Muskmelon
Calories: a melon provides about 200.
Nutrients: rich in potassium and vitamins A , C and B6. Thanks to its high water content , it fills appetite.
Danger : The only problem with this is that the melon is very sweet. Fruit provides about 42 grams of natural sugars, which is the same amount as 11/2 cups of soda .
Suggestions : Cut half a melon into small cubes and nibble – in throughout the afternoon . And do not deprive yourself especially drinking the juice sits in the bottom of the container . Watermelon and honeydew provide roughly the same amount of calories.
Grilled vegetables
Calories: about 95 substantial mixture comprising a red pepper half ( 15), a small zucchini (20 ), three green onions (30) and two medium eggplant (30).
Nutrients: there are more vitamins and micronutrients in vegetables than any other food group. Although each has its particular profile, they are all good for health. The rule to remember: more brighter the color, the higher the vegetable is rich in nutrients.
Danger: vegetables, especially eggplant are like sponges oil, high calorie food. Rather than apply oil brush, spray them lightly, you put less.
Suggestions: after toasting, salt and pepper, and season with a few drops of wine vinegar and a herb, thyme example. Cut them into bite- size pieces and serve with salad.
Turkey breast without skin
Calories: a piece of turkey 125 g provides about 120 calories. In comparison, a similar piece of sirloin steak provides 400 calories.
Nutrients: turkey is essentially a food protein, it provides 5g for every 30g. and also it’s low fat ½ grams of fat for the same amount . This is certainly one of the leanest sources of protein and healthier, whether poultry, meat or seafood
Danger: industrial turkey sold at the deli counter is rich in sodium, in addition, it is often injects water and preservatives. As for ground turkey, it is usually oily. Therefore, it is better to cook your own in the oven or on the grill. Then slice it and keep it in the freezer.
Suggestions: cook a full chest with tons of herbs and seasonings, such as dry marinade. Serve as an appetizer with a sauce of salsa or cut into strips that you add to soups, salads or stir-fries.
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