7 light and original dinners, a weekly plan to lose weight without dieting
Objective: maintain a healthy weight without dieting, without starving and, to round things off, without depriving ourselves of anything. It is not easy, especially when after weeks of excesses we need not only not to rise, but also to lower all that stuff that we have eaten too much and that wants to stay with us until the summer.
But although complicated, it is not impossible either. The key always lies in achieving a lifestyle that combines some physical exercise and a healthy diet that avoids ultra-processed products and those considered ” toxic ” that only “provide empty calories and encourage eating unhealthy fats and carbohydrates “, explains Carmen Díaz, director of the Germaine Goya center with more than 20 years of experience in the world of aesthetics. A chapter in which the center’s nutritionists also include “tobacco, because it generates more anxiety”, which encourages eating without hunger.
Against, there are some tricks that allow us to maintain a healthy weight, without diets and almost without realizing it. One is to follow the 80-20 rule; that is, “eat 80% of quality foods and leave 20% for those foods that are less nutritious but that you like a lot,” explains Nieves Bolós -a psychologist from the Autonomous University of Barcelona, personal trainer, nutritional coach and one of the fitness Instagrammers with the most followers, niieves_fit – in ‘A tope con Nieves Fit’ (Lunwerg Editores), the book that he has just published and that includes a complete eating and exercise plan with which he assures the body can be transformed in four weeks No diets or restrictions.
Another trick, “very good and simple, is to drink a large glass of water as soon as you wake up, on an empty stomach. It helps to hydrate the body after hours of sleep and is a great remedy to activate the mechanisms for eliminating toxins,” Carmen points out. Díaz, also adds these other three:
Differentiate the good options.”While a balanced diet allows for occasional treats, it’s vital to opt for ingredients that are nutrient-dense and rich in vitamins.” You have to bet on seasonal vegetables and fruits, lean meats, fish, and healthy fats. It is a lifestyle that keeps you at your ideal weight in a real and permanent way”.
Enjoy the food.”We should purchase high-quality food and use spices to enhance its taste.” It is good to have a food ritual, decorate the table, make a colorful and appetizing plate, and eat without haste and without distractions. This will help to have balance and enjoy the food. pleasure of food”.
“Planning a weekly menu is key to maintaining a healthier diet.” In addition to eating better, you also save money,” says Carmen Díaz, who recommends the batch cooking method when you don’t have much time to cook; “It’s the way to cook a week’s worth of food in just a few hours.”
In today’s fast-paced world, weight management can be a challenge. Many believe that rigorous dieting is the only answer, but that’s far from the truth. A more sustainable and enjoyable approach is to incorporate light and original dinners into a weekly plan designed for gradual weight loss. Here’s what this approach entails:
Holistic Nutrition: By focusing on whole, nutrient-dense foods, you not only nourish your body but also feel satisfied longer. Think colorful salads, lean proteins, and complex carbohydrates.
Creativity in the Kitchen: Original does not mean complicated. Using herbs, spices, and various cooking methods, you can create delectable meals that are both tasty and low in calories.
Mindful Eating: Savoring your food, eating slowly, and being present during meals can significantly reduce overeating. This practice ensures you recognize when you’re full and helps in developing a healthier relationship with food.
Consistency is Key: While it’s okay to have occasional indulgences, following the weekly plan consistently can yield positive results over time. Remember, it’s not about depriving yourself but about making smarter choices.
Hydration: Drinking enough water aids digestion, keeps you full, and ensures you’re not mistaking thirst for hunger. Always keep a bottle handy!
Moderation: Portion control is crucial. Even the healthiest meals can contribute to weight gain if consumed in large quantities. It’s all about balance.
To focus on this last point, from the company Nanas & Co, Susana Conejo and Laura González, its founders, have prepared a tempting weekly plan that reconciles us with the scale without requiring hardly any time in the kitchen. His proposal, was seven light and healthy dinners, one for each day of the week. All with very few calories, they have in common that they are as simple as they are original and tasty.
Zucchini spaghetti with cottage cheese and pesto
An alternative to pasta, delicious and full of antioxidants. The fastest and easiest way to shape zucchini is with a spiralizer. You just have to add to the vegetables (raw or sautéed), cherry or dried tomatoes, arugula, cottage cheese, and pesto sauce that you can make at home, crushing the garlic cloves, pine nuts, and fresh basil in a mortar until you get a thicker paste. or less uniform. Add extra virgin olive oil and two or three tablespoons of water and that’s it.
Vegetable casserole with poached egg
Diet Vegetables That Don’t Look Like It
Cut your favorite vegetables into cubes. You can include eggplant, onion, pepper, broccoli, mushrooms… the options are endless. Place them on a tray or platter, season to taste, and place in the oven at 180 degrees for 15-20 minutes. Preparing the poached egg is as easy as putting 1 liter of water in a saucepan, adding 100 ml of white vinegar, and as soon as it is about to boil, adding a cracked egg and cooking it for 3-4 minutes. It assures you a dinner full of vitamins.
pancake-fajitas
Fajitas that are not fattening for dinner.
A dish that the little ones love. Instead of using commercial pancakes filled with refined flour, make a very thin omelet in a nonstick pan and fill as desired. You can use a vegetable base and include chicken, tuna, pork, cheese… Anything goes as long as they are lean proteins.
vegetable cream
A slimming vegetable cream
You can make a thousand combinations. Boil your favorite vegetables with a drizzle of extra virgin olive oil, then season, blend, and taste. They can also be taken cold and, in addition to being an excellent and very light dinner, they can be taken anywhere in a jar.
Baked fish
Dinners to lose weight that are made in 20 minutes
Buy a good fresh product at the fishmonger and ask for it cleaned for the recipe you want to make. Combine it with the vegetables you want, a drizzle of extra virgin olive oil, a blow from the oven, and… dinner ready in less than 20 minutes. It is important to bake the vegetables before because they require more cooking time. Grease the tray, put the vegetables, add the oil, pepper, and salt, bake for 15 minutes, and add the fish . The salmon loin with wild asparagus is delicious, but the variety is the taste.
Bowls full of colors and antioxidants
Poké bowl, the light dinner that doesn’t get fat
Traditional Hawaiian cuisine and poke bowls are a fun and creative way to dine healthy. The ingredients to prepare a poké can vary a lot and you have to feel free to experiment with new flavors. It should always be made up of a base, fish, an accompaniment of vegetables, fruits, and/or seeds, and a sauce that is generally soy.
Quinoa Pizza
Light dinners: a pizza that doesn’t get fat
Clean the quinoa and let it rest in water for a minimum of three hours. Once you have the hydrated cereal, clean it again and grind it, along with water, spices, and salt, until you get a uniform texture. Place parchment paper on the baking sheet and paint it with a little olive oil. Add the dough, trying to make it as thin as possible and without gaps. Bake for about 8-10 minutes, preheated to 180ºC with heat up and down. With the dough ready and with the help of a plate, turn it over, ad to your liking, and bake again.
