Don’t fret – you possibly can nonetheless eat these meals when attempting to shed weight – eat this, not that
When thinking about dieting, focus on eating foods that are healthy for you and eliminating all junk foods. Those sweet treats, those savory snacks, and everything in between… they’re no longer part of your dining options. Well, what if we told you that there are foods that have a negative reputation that you can actually eat while trying to lose weight?
You read that right! There are popular foods that are known to take a backseat to dieting. However, there are ways to eat them so you don’t feel like you’re missing out on these delicious foods. We spoke to Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, to clarify what foods we can include in our diets that we would originally like to keep off our plates. Then you should definitely try The Worst Guilty Pleasure Snacks.
“Most people hear burgers and think, ‘No way, not when I’m trying to lose weight,’ but the truth is YES, you can eat a burger,” explains Goodson. “It’s all about how you build your burger.”
Goodson goes on to suggest that the goal when eating a meal is to include high-fiber carbohydrates and protein to fill you up faster and keep you fuller longer, and to include vegetables. A burger can contain all of this.
First, start with a lean ground beef like 90% lean, 10% fat (90/10) or 93/7. Then add the meat to a whole wheat bun with cheese. Use avocado instead of mayo or another high-calorie sauce. Then load the burger up with veggies like lettuce, tomatoes, onions, and even grilled mushrooms or caramelized onions.
“Pair that with a salad and you’ve got a delicious ‘guilty pleasure’ that’s nutrient-dense, calorie-dense and contains 4 of the 4 food groups,” says Goodson.
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This one seems almost too good to be true. But according to Goodson, pizza can fit into your eating habits when you’re trying to lose weight.
“Try a whole wheat crust or even a cauliflower crust for fewer calories and carbs,” says Goodson. “Omit the white sauces and use tomato sauce or even a brush of olive oil. Then add a lean protein like grilled or fried chicken or mozzarella and load that bad boy up with veggies and fruit.”
Some pairing suggestions Goodson gives include arugula and figs with balsamic glaze, roasted spinach, butternut squash and pine nuts, or caramelized onions, peaches and walnuts.
Not only are these pizzas there to help you get fiber and protein, but they also help you feel full and are low in saturated fat. Goodson also suggests pairing your pizza with a salad for the perfect meal.
“Most people agree that baked goods and muffins don’t fit into the weight loss eating plan, but there are actually some muffin recipes that are nutrient dense and low in calories,” says Goodson. “Muffins made with oats or oatmeal are a good place to start because they’re higher in fiber.”
Goodson also suggests adding nuts and fruit and trying to cut down on the sugar. You can do this by adding less sugar or replacing half the sugar with an alternative cooking sweetener.
Another healthy alternative? Try a muffin with veggies in it!
“There are some brands that do an excellent job of bringing additional nutrients into baked goods, like Veggies Made Great,” says Goodson. “The first ingredient in their muffins is a vegetable!”
“A lot of people think that when they’re ‘on a diet’ they need to eat protein. WRONG,” says Goodson. “Eggs are one of the most nutrient dense foods out there and by far one of the most filling.”
According to Goodson, the protein and fat in eggs help you stay full for hours. Eggs also provide nutrients like iron, vitamin B-12, choline, and others that are essential to health.
If you want to play around with the versatility of eggs, Goodson suggests several options.
“Stir them up with veggies in the morning, eat hard-boiled eggs as a snack, or slice them up on a salad. Whatever you do, don’t throw away the yolk! That’s where most of the nutrients are!”
Kayla Garritano is a contributor to Eat This, Not That! She graduated from Hofstra University, where she majored in journalism and minored in marketing and creative writing. Continue reading