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To lose weight, you need to follow the rules of a healthy diet. 50 life hacks will help you with this 🙂
1. Buy an oil sprayer
To fry meat, fish, vegetables or flour products, you need much less sunflower (olive) oil than we pour into a pan. In order to maintain the necessary proportions, purchase a special oil sprayer. If you suddenly did not find such a device, apply oil to the surface of the pan with a wide brush.
2. Learn to cook in broth
In order to have as little fat as possible in a fried dish, pour broth instead of butter - 2-3 tablespoons. It contains much less fat.
3. Replace mayonnaise with yogurt
Bypass the counters with mayonnaise side. Go directly to the dairy department and stock up on natural yoghurts. Based on this product, prepare homemade mayonnaise without harmful flavor enhancers and preservatives.
4. love sesame
If you add sesame to different dishes, you will saturate your diet with enough calcium.
5. Bake, don't fry
It has long been known that steamed or baked food is much healthier than fried food. So, change your habits if you want to make family meals healthy.
6. Don't buy stuffing
The quality of minced meat raises many questions. Are you sure that spoiled meat, dyes and other muck are not added there? Do not be lazy to grind minced meat at home "the old fashioned way" in a meat grinder.
7. Forget about white bread in cutlets
In order for the cutlets to “grab” well, become lush and airy, it is not necessary to add high-calorie white bread to them. Take better grated zucchini or whipped protein.
8. Play with breading
We are all used to rolling cutlets and rolls in breadcrumbs, eggs and flour. But there are plenty more options. By the way, more useful. This, for example, is already known to us sesame. And also - lentil flour, oatmeal and nuts.
9. Do not salt food while cooking
Salt that has not been heat treated is much healthier. Therefore, if possible, salt food only when it is on your plate.
10. Don't skimp on the salt
Salt is white death. Always remember this saying. And try to cut down on the amount of salt you eat. Because it retains water in the body and, accordingly, “loads” the kidneys and heart with additional work.
11. Buy sea salt
Replace regular table salt with sea salt or iodized salt. It contains many more useful trace elements.
12. Boil vegetables in boiling water
Do not immerse potatoes and other vegetables in cold water when putting them to boil. Wait for the water to boil first. So the products will retain more vitamins.
13. Buy a steamer
If the family budget allows, get a double boiler. This method of cooking any food is considered the most useful.
14. Freeze bouillon cubes
Steamed dishes are tasteless. This is the opinion of many people who are accustomed to spicy, peppery and fried foods. But to make the taste of cooked food richer is very simple. Prepare the broth and freeze it in ice cube trays. Then add these cubes to any cooked food. Believe me, the result will surprise you!
15. love spices
Even the most insipid dish will be instantly transformed by spicy spices. Choose a few of your favorite flavors and combine them depending on the products.
16. Don't Forget the Nuts
Ground nuts go well with both meat and vegetables. They are rich in omega-3 fatty acids, which are among the most beneficial substances for the body.
17. Choose low fat cheese
Love cheese? Give up fatty dairy products and replace them with cheese or feta.
18. Decorate dishes with herbs
A storehouse of vitamins and antioxidants - fresh herbs. Finely chop it and add to any dishes to make them healthier.
19. Use more than just wheat flour
If you can't give up your favorite pastry, just replace the wheat flour with another variety. For example, buckwheat or corn. So you will not only make the confectionery healthier, but also be able to beat the taste of the usual flour delicacies in a new way.
20. Opt for Whole Wheat Flour
Premium flour, although considered the best for baking, is not the most useful. It is better to choose a whole grain option. Of course, cooking from such flour is a little more difficult, but everything can be learned.
21. Reduce the amount of butter in your baked goods.
Do you see butter or margarine in a cake or muffin recipe? Feel free to divide the indicated grams in half. And instead of the second half, put apple or pumpkin puree.
22. Give up sugar
Extra creases on the stomach, "orange peel" on the hips and not at all optimistic numbers on the scales - all these are the consequences of sugar consumption. Drink pure tea, do not buy sweet soda, and add dried fruits to pastries for taste.
23. Replace butter with vegetable oil
Coconut and almond oils are great options for confectionery. Get rid of cholesterol and make a choice in favor of health.
24. Equip your kitchen with a multicooker and air fryer
All modern housewife assistants are designed taking into account the recommendations of nutritionists. They allow you to cook food with a minimum amount of oil or without it at all.
25. Buy dark chocolate
The most "harmless" chocolate is bitter black - with 75% cocoa content and no filling.
26. Buy cast iron cookware
A cauldron and a cast iron skillet are the best helpers for cooking healthy food. Firstly, they do not emit harmful substances when heated. And secondly, they preserve the maximum amount of useful trace elements in the products.
27. Drink green tea
Green tea well removes harmful substances and toxins from the body. And if you put a slice of lemon in it, the effect will increase several times!
28. Go for aromatherapy
Craving something sweet in the evening? Do not run to the refrigerator or a bowl of sweets. Just light a vanilla incense stick. This smell will deceive the brain and discourage the desire to eat at night.
29. Eat from small bowls
At one meal, a person should eat exactly as much as fits in his palm. In order to comply with this rule and not pass it on, buy small plates.
30. Add bananas and milk to your diet
Morning banana smoothie is not only delicious, but also a very healthy treat. Your body will receive enough calcium. For maximum benefit, add muesli or oatmeal to your smoothie.
31. Cook on honey
Replace fat marinade on mayonnaise with honey. For example, chicken wings and legs are very tasty with a juicy honey crust.
32. Check fish for freshness
If you doubt the quality of the fish, be sure to check it before cooking. Dip the fillet or other piece of carcass in a pot of water. If the fish remains floating on the surface, its place is in the bin.
33. Eat several times a day
Join fractional nutrition. You need to eat in small portions, but 5-6 times a day. Do not neglect second breakfast and lunch.
34. Chew food thoroughly
If you quickly "grab" everything from the plate and swallow without chewing, the brain simply does not understand what you ate. And, accordingly, after some time it will again send a signal of hunger.
35. Drink red wine as an aperitif
Got seafood for dinner? Don't forget to serve red wine. This drink reveals the taste of sea delicacies and helps beneficial trace elements to be better absorbed.
36. Revive your coffee beans
If the coffee beans have lain in the jar for too long and have lost their former aroma, do not be discouraged. They are very easy to revive. Just fill them with cold water, leave them to “soak” for a couple of hours, and then dry them.
37. Bring back freshness to vegetables
Unfortunately, fresh vegetables do not last long. To keep their beneficial properties as long as possible, lay paper napkins in the refrigerator. They will absorb moisture, protecting products from premature decay.
38. Beware of empty calories
Simple carbohydrates bark our body only a short feeling of satiety. Such food includes all types of fast food, buns, sweets, etc. As a quick snack, it is better to choose complex carbohydrates - muesli or cereal.
39. Do not mix tomatoes and cucumbers
Everyone's favorite summer salad of fresh tomatoes and cucumbers is not so healthy. Enzymes contained in cucumbers kill vitamin C, which is rich in tomatoes.
40. Don't be afraid of hot spices
Chili pepper, paprika, garlic and other spicy additives have a beneficial effect on the digestive tract. True, if you use them in moderation.
41. Don't neglect the raw food diet
Snack on raw fruits and vegetables. Products without heat treatment with a high content of fiber are much healthier than boiled or fried.
42. Drink plain water
The average daily norm of an adult is at least one and a half liters of purified plain water. Sufficient drinking detoxifies, improves metabolism and gives the skin a fresh and healthy color.
43. Keep track of seasonal products
Frozen vegetables and fruits from the supermarket shelves are not the healthiest food. Let's rephrase the famous saying and say: "Everything has its season." Try to buy seasonal vegetables and fruits and cook dishes from them.
44. Plan dinner at least three hours before bed
So that our stomach also rests at night, and does not work, do not load it with food. The last meal should be a few hours before bedtime.
45. Try cooking porridge with green tea
Green tea is a great alternative to milk and water. Any porridge can be cooked with the addition of this drink. The proportions of tea to water are 1:1.
46. Cook meat with avocado
The exotic fruit avocado will help make red meat healthier and more nutritious. If you add it to the dish, you will not feel heaviness in the stomach, because the meat will be absorbed by the body much faster.
47. Combine mustard with broccoli
Strengthen the benefits of broccoli will help mustard, which helps to absorb B vitamins.
48. Drink smoothies in the morning
A powerful dose of beneficial trace elements is a morning smoothie. As the basis of the cocktail, you can use natural yogurt, milk or kefir. And choose the additives to your taste.
49. Discover the Benefits of Frozen Vegetables
If you have a freezer at home, don't ignore it. Read on the Internet how to properly freeze vegetables, fruits and berries, and prepare supplies for the winter.
50. replacements for sugar
Can't resist sweet tea and coffee? Add honey to drinks instead of sugar. It strengthens the immune system and saturates the body with vitamins.