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It takes a lot of time and constant effort to lose weight. If you need to lose 3 to 5 kg, you really don’t need to go on a strict wasting diet. Often it is enough to arrange fasting days by changing your diet and adding walking or swimming, cycling or dancing.
Low Fat Greek Yogurt
170 g yogurt is 639 kJ, 12,8 g protein, 3,6 g fat, 2,3 g saturated fat, 14,1 g carbohydrates, 14,1 g sugar, 3,4 g fiber, 187 mg sodium.
Rich in calcium and hunger-suppressing protein, yogurt is a great base for breakfast or as a substitute for sour cream or mayonnaise.
Shrimps
100 g raw shrimp equals 371 kJ, 21 g protein, 0,6 g fat, 0,1 g saturated fat, 0 g carbohydrates, 0 g sugar, 0 g fiber, 349 mg sodium.
Shrimps – a way to replace meat and add some variety to the menu. I like to add them to roasts, to rice, or to quick sauté in a wok with chicken and season with pesto.
Macadamia
1 handful of raw nuts, about 30 g nuts = 905 kJ, 2,8 g protein, 22,2 g fat, 3 g saturated fat, 1,4 g carbohydrates, 1,4 g sugar, 1,9 g fiber, 0 mg sodium.
Nuts are rich in fats, but they also help control weight. Macadamia contains protein, fiber and a lot of monounsaturated fats. For a healthy lifestyle, eat a small handful of unsalted nuts every day.
Tangerines
2 large tangerines, about 150 g = 248 kJ, 1,2 g protein, 0,3 g fat, 0 g saturated fat, 11,7 g carbohydrates, 11,7 g sugar, 1,8 g fiber, 5 mg sodium …
Mandarin low in kilojoules – a wonderful seasonal product perfect for a snack.
Passion fruit
50 g of pulp is 152 kJ, 1,5 g of protein, 0,2 g of fat, 0 g of saturated fat, 2,9 g of carbohydrates, 2,9 g of sugar, 7 g of fiber, 10 mg of sodium.
Passion fruit – a super-tool to raise your mood at any time of the day. The exotic fruit is low in calories but high in fiber, making you feel full. I like to add pieces of passionfruit in the morning to muesli or yogurt.
Oat flakes
30 g raw cereal equals 464 kJ, 3,8 g protein, 2,7 g fat, 0,5 g saturated fat, 16,4 g carbohydrates, 0,3 g sugar, 2,9 g fiber, 1 mg sodium.
Flakes are rich in low GI carbohydrates (the glycemic index, a relative measure of how carbohydrates in foods affect blood glucose levels), plant protein, and a special type of fiber called beta-glucan. It helps to lower the level of “bad” cholesterol.
Cauliflower
100 g raw cabbage is 103 kJ, 2,2 g protein, 0,2 g fat, 0 g saturated fat, 2 g carbohydrates, 2 g sugar, 2,8 g fiber, 30 mg sodium.
I love cauliflower, and not because it is a good substitute for pizza base (recipe here). They are delicious raw, fried and baked. It also enhances immunity, contains vitamin C and folic acid, which promotes the formation of new cells and helps the skin to be smooth, hair thick and shiny, and nails strong.
Whole wheat bread
1 slice of bread, about 40 g = 462 kJ, 4,8 g protein, 3,5 g fat, 0,4 g saturated fat, 13,5 g carbohydrates, 0,7 g sugar, 2,9 g fiber, 168 mg sodium.
Diet Bread? Is it possible! Whole grain bread has a low GI, which means it is full of “long” carbohydrates. I ate a slice of bread for breakfast and feel full and satisfied until lunchtime – away from cookies and fast food.
Lentil
100 g of cooked lentils equals 595 kJ, 10 g protein, 0,8 g fat, 0,1 g saturated fat, 20,2 g carbohydrates, 1 g sugar, 5,2 g fiber, 2 mg sodium.
Protein of plant origin, dietary fiber and harmonious content with vegetables – that’s what it is lentil… I am in favor of including it as often as possible in the weekly diet instead of meat. Use it as a substitute for ground beef in bolognese pasta or in pie and pie fillings. To do this, boil the lentils, and then quickly fry with a lot of onions, you can mix onions and leeks plus thyme or rosemary. I recommend using black lentils or at least brown lentils for this.
Spinach
60 g raw spinach equals 57 kJ, 1,4 g protein, 0,2 g fat, 0 g saturated fat, 0,4 g carbohydrates, 0,4 g sugar, 2,5 g fiber, 13 mg sodium.
Modest spinach is not that simple when it comes to its health benefits. It contains beta-carotene for eye health, vitamin C for immune function, vitamin E for heart health, iron for vitality and body, potassium for the nervous system … to name just the obvious benefits. In addition, it can be eaten raw (who has no contraindications!). To do this, chop spinach and mix it with curd cheese, make a salad, or use it instead of lettuce leaves for a sandwich or toast.