'Losing weight without prohibitions' - that is the principle of the 'happiness diet'. With her even sweets in moderation are allowed.
Photo: RFF
No to chocolate, gummy bears and Co.? When you hear that, you really do not feel like losing weight any more! But it works differently. They only decrease successfully if there are not too many bans. That's why sweets should find room in the menu. This creates feel-good moments. And without these moments, every diet is doomed to fail. For those with a sweet tooth, it is therefore very important to specifically satisfy the sweet hunger. Planned sweets help to avoid uncontrolled binge eating and to successfully lose weight permanently.
And so you take off successfully : Forget strict sugar waiver . First, it is almost impossible, since it is in almost all industrially processed products, and secondly, it usually works anyway only until the next food cravings. It is better to consciously enjoy a sweet main meal every day . So your need is satisfied, and the snack in between is superfluous. The other two meals stay hearty. The two day plans will help you. Avoid snacks . And when the appetite gets too big, sweet fruit is the answer.
Successfully lose weight with a sweet breakfast
Morning: sweets bun
For 2 pieces
- 1 egg
- 30 ml of milk
- 100 g of flour
- 1 teaspoon Baking powder
- 20 g of honey
- 30 g butter
- Pistachios, hail sugar
Stir frothy egg, stir in 30 ml of milk. Mix with 100 g flour, 1 teaspoon baking powder, 20 g honey, 30 g butter. Roll out the dough approx. 2 cm thick. Cut out 2 hearts.
Sprinkle with pistachios and hail sugar. Bake for 15-20 minutes at 200 ° C (circulating air: 175 ° C). It tastes a sweet quark dip. Ca.450 kcal
Lunch: avocado burrito
For 1 serving
- 1 teaspoon lemon juice
- salt
- chili
- 1 tsp honey
- olive oil
- 1/2 shallot
- 30 g rocket
- 1 tortilla
- ¼ avocado
Whisk 1 teaspoon of lemon juice, salt, chili and 1 teaspoon of honey. Beat 1 teaspoon of olive oil under it. Dice the shallot, stir under the vinaigrette. Wash 30 g of rocket and spin dry. Fry 1 tortilla in the pan for about 1 minute from each side. Cut ¼ avocado in half, remove core, remove pulp from the skin and cut into slices. Cover tortilla with rocket and avocado and drizzle with vinaigrette. Roll the tortilla into a burrito, wrap it with parchment paper and knot it with ribbons. Approximately 370 kcal
Evening: potato pizza
- 250 g of potatoes
- Salt, pepper, caraway
- 1 Tl of oil
- 100 g of lean quark
- 1 spring onion
- 50 g of raw ham
Slice 250g of potatoes into thin slices for 1 serving . Lay out to a pizza on a sheet of baking paper. Let the potato slices overlap. Season the potatoes with salt and drizzle with 1 teaspoon of oil. Bake in a hot oven (electric cooker: 200 ° C / circulating air: 175 ° C) for approx. 25 minutes. Season 100 g of thin quark with salt, pepper and cumin. 1 spring onion in rings, cut 50 g of raw ham into strips. After about 15 minutes, sprinkle the potato with cottage cheese and top with leek onions and ham. Approximately 400 kcal
Successfully lose weight with Schoki for lunch
You will have to wait until noon. But then you will be rewarded twice - with pasta in sweet chocolate sauce.
Morning: bread with turkey curry
For 1 serving
- ½ pineapple slice (tin)
- 25 g of turkey breast
- ½ tomato
- 25 g cream cheese
- 1 tbsp tartar sauce
- 1 teaspoon curry powder
- 1 teaspoon chili sauce
- Salt pepper
- 1 stalk of basil
Dice ½ pineapple slice (can). Also cut 25 g of turkey breast and ½ tomato into small cubes. Stir 25 g cream cheese, 1 tbsp remoulade, 1 tsp curry powder and 1 tsp chilli sauce. Season with salt and pepper.
Wash 1 stalk of basil, shake dry, pick leaves from stalk and cut into thin strips, put aside for garnish. Put the cold cuts, tomato, basil and pineapple under the cream. Spread the curry spread evenly on two slices of ciabatta. Approximately 350 kcal
At lunchtime: pasta with chocolate-orange-sauce
For 1 serving
- 20 g of dark chocolate
- ½ orange
- 250 ml of milk
- Vanilla sugar
- 70 g ribbon noodles
- 1 tbsp xylitol
- pistachios
Chop 20g dark chocolate. Squeeze juice of ½ orange. Boil 250 ml milk and 1 tsp vanillin sugar. Add 70 g tagliatelle, 1 tbsp xylitol, cook for about 13 minutes. Drain the pasta, catch the milk.
Heat 2 tablespoons juice, chocolate, 70 ml vanilla milk. 1 teaspoon pistachios. Pasta, sauce, nuts. Approximately 480 kcal
Evening: salad flatbread
For 1 serving
- 75 g low-fat yoghurt
- Salt pepper
- lemon juice
- ½ red pepper
- chilli flakes
- 1 spring onion
- 40 g rocket
- 40 g of turkey breast
- 25 g black olives
- 1 sandwich toast
For the sauce, stir 75 g low-fat yoghurt, season with salt, pepper, lemon juice and chilli flakes. Clean ½ red pepper, wash and cut into fine strips.
Clean and wash the spring onion and cut into rings at an angle. Wash 40 g of rocket and drain. Slice 25 g of black olives.
Bake 1 sandwich toast bag in the toaster and cut horizontally. Distribute all prepared ingredients, sauce and 40 g turkey breast in the bag and serve. Approximately 310 kcal
The 7 best tips against cravings
Sleep too little Sleep too little increases cravings for sugar. Reason: The body tries to counteract the lack of energy.
Relieving Stress Stress is one of the main causes of cravings. Often people try to calm their nerves with cake and chocolate. It also works with sports, and it's much more figure-friendly.
More Spices Researchers found that cilantro, cinnamon, nutmeg, cloves and others naturally quench the craving for Nashi.
Banish Supplies Do not give the temptation a chance. In everyday life many often unconsciously turn to sweets. But what is not there, can not be eaten.
Distraction Hunger for sweets is all too often bored. Make every day something beautiful and move a lot in the fresh air.
Vitamins and Minerals Nutrient deficiencies can increase the appetite for sweets, so a variety of vital substances is required. Some may even keep blood sugar levels in balance: vitamin B3 or magnesium.
Drink, drink, drink Sweet hunger is often confused with thirst. That is why it is important to prevent it with 1.5 to 2 liters of fluid per day.
There are great alternatives to sugar
Coconut blossom sugar is made from the flower nectar of the coconut palm . Its glycemic index is only half that of table sugar. Advantage: The blood sugar fluctuations are not so strong, hunger pangs stay out.
Xylitol (birch sugar) is a good alternative to granulated sugar. On the one hand, the taste is very similar, and on the other hand birch sugar contains about 40 percent less calories. Xylitol also has a positive effect on the teeth. The bacteria in the mouth can not break xylitol, which means that no harmful acid and thus no caries can arise. That is why xylitol is also found in dental care products. For example from Xucker.
Fruit brandy is also good for sweetening. 100 grams have only 50 to 60 calories. But beware: Fruit pulp is not the same as fruit pulp. The classic applesauce, for example, is usually sweetened in addition.
Honey contains about the same amount of calories as white sugar, but is healthier overall. Why? It is rich in nutrients such as B vitamins and minerals. Honey tastes sweeter, so lower amounts are sufficient. For baking, honey is only available if the dark color of the pastry and the taste do not bother.
Maple syrup is obtained from the Canadian sugar maple. The syrup has more minerals and vitamins than honey and has even fewer calories than granulated sugar.
Agave syrup is a sweetener made from the juice of cacti. At only 304 calories per 100 grams, it is almost 100 calories lighter than the usual sugar and consists almost entirely of fructose.
Stevia is mainly derived from the stevia plant - meanwhile, the sweetener is also produced industrially. It is calorie-free, does not affect blood sugar levels and is about 300 times as sweet as regular sugar. The only drawback: The taste is reminiscent of licorice, which takes some getting used to.
Palm sugar, like brown sugar, is a good substitute for granulated sugar and is made from the juice of the sugar palm. He is less sweet, but healthier, because he is industrially not so heavily processed.
