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Latent calories are often hidden in foods that we tend to think of as low-calorie and healthy. Let's talk about the most common categories of products that interfere with losing weight and quietly carry out "subversive" work.
Together with Anna Kozyreva, director and founder of the Ideal Day healthy food delivery service, we figure out which products are not as useful as we think, and what can replace them.
Fruit is considered one of the easiest and healthiest snacks, but is it? It is important to keep an eye on the balance of proteins, fats and carbohydrates. The composition of fruits contains a variety of organic and inorganic substances - water, minerals, organic acids and antioxidants. It should be noted that fruits are primarily a source of carbohydrates, which are based on sugar.
What fruits have the most calories? Figs, grapes, banana, avocado, persimmon, mango. Ripe fruits are soft and contain more calories and sugar.
If you follow your figure, choose green apples, grapefruits, pomelo, cherry plum or watermelon. Try to buy seasonal fruits to get the most of your vitamins.
Drinks in coffee shops
Ice latte with cream or coffee with ice cream and caramel - what could be more beautiful on a sultry summer evening? 400 kcal and 40 g of carbohydrates in one glass is still not the best option for a balanced diet. Heavy cream, sweet syrups and toppings turn drinks into a sugar bomb.
On the one hand, coffee itself contains more antioxidants than apples and cranberries, but at the same time it is a strong psychostimulant that is addictive and depletes the nervous system.
When choosing drinks in coffee shops, choose those that do not use additives, or ask the barista to make your favorite sugar-free raf.
Calories without added sugar and toppings:
- up to 70 kcal: espresso, macchiato, americano, frappe and flat white;
- about 100 kcal: cappuccino and latte.
Pay attention to matcha latte - the drink invigorates as well as coffee and contains a large amount of antioxidants. Matcha tea helps cleanse the liver and activate metabolic processes in the body. The main thing is to love its taste.
Perfect body shape and unique benefits in one bottle - this is how manufacturers draw attention to their products, but in reality everything is different. Many slogans about the beneficial properties of yoghurt are greatly exaggerated.
Vivid pictures of berries and loud arguments about the benefits for the body undoubtedly attract attention, but do not forget to study the composition of each yogurt before buying.
What to look for on the label? E1442, E407 and E415 are stabilizers that are added to give the yoghurt a viscous consistency. While these supplements are safe, they offer no benefit. In addition, their addition can increase the calorie content of the product.
Sweet yoghurts contain an average of 3-4 tablespoons of sugar, so choose a natural product without additives.
One glass of fruit or vegetable juice contains a large amount of vitamins and minerals, which the body instantly assimilates. Many people like to supplement breakfast with juice, but is it really that good? The charge of vivacity, vitamins and good mood in a glass of orange juice also has a downside - a high sugar content.
Determining how much juice you can drink is very simple: imagine how many fruits you are ready to eat right now. We are sure that no more than 1-2 oranges, and 3-4 of them will be required for one glass. Try the best option - fresh from 1-2 fruits, diluted 1: 1 with water.
To make the juice more nutritious, make a smoothie. A smoothie bowl is a great breakfast idea. Here's a simple recipe: grind 1/2 cup coconut milk, 100 g raspberries, 1 banana with a blender, add nuts and sprinkle with cinnamon.
Muesli is an ideal breakfast option for the whole family and is very easy and quick to prepare. The most important thing is to study the composition. Muesli is an excellent source of vitamins E and B, calcium, potassium, magnesium, iron, but at the same time a very high-calorie product - 350-450 kcal per 100 g.
Honey and chocolate flakes look very attractive but are high in calories. In muesli of natural origin, sugar is found only in dried fruits.
The best ingredients are high-nutrient whole grains, fresh and dried fruits, and nuts.
It's no secret that the sauce perfectly completes any dish and reveals its taste. Almost every day, at least one of the dishes contains this ingredient, without which, for example, Caesar salad would not be so loved by everyone.
Most sauces contain colorants, preservatives, flavor enhancers and stabilizers, which, although needed for production and storage, usually do not have any benefit and, on the contrary, can negatively affect the functioning of the gastrointestinal tract. Regular use of spicy dressings can damage the gastrointestinal mucosa. The sugar present in the sauce also does not have the best effect on the figure, skin and the entire body as a whole.
It is important that natural ingredients prevail in the composition, and there is little sugar. Those who suffer from edema should avoid foods containing sodium nitrite: it retains moisture in the body.
Try to make the sauce yourself: mix natural yogurt with a pinch of salt and pepper, dill and garlic. The dressing goes well with any meat.
Energy bars are considered a healthy snack that you can take with you wherever you go and satisfy your hunger when you need it. Often it is not possible to limit ourselves to one bar, and we again take a step towards exceeding the daily calorie intake.
Thanks to their high carbohydrate content, Energy Bars give our body energy and strength. But if you compare the composition of a bar of milk chocolate and such a bar, then besides the presence of cocoa, you may not even notice the difference. Due to the excess of sugar, fats and carbohydrates, which are not always reliably indicated on the package, a snack can turn into an absolutely useless and high-calorie meal.
To avoid rejection of situations, you can try to make your own bars according to this recipe: mix 100 g of oatmeal, 30 g of raisins, 1 grated apple, 50 g of nuts to taste, 1/2 banana and your favorite spices. Put the prepared mass on a baking sheet and bake in the oven at 180 degrees for 30 minutes.