Cook smart. Try in the best way to organize the preparation of healthy meals with less carbohydrates.
Each meal should contain one starch-rich food, one food as a source of protein and one starch-free vegetable.
Cook multiple servings at once. Some dishes can occasionally be stored in larger quantities (roast meat, soup, stews), divided into smaller portions and frozen. When you run out of meal ideas you can use these frozen dishes for an instant lunch or dinner.
Take plain low-fat yogurt and stir in the chopped fruit.
For better control of sodium levels, make a homemade spice mixture.
Use healthy fats. Not all fats are bad and it is not good to completely exclude all fats from use. Make a smart choice to replace saturated fats (butter) with unsaturated fats (beet oil or olive oil). All fats have a high caloric value and should be used sparingly.
Prepare whole grain dishes. These dishes are rich in fiber, so smaller amounts will be sufficiently filling. Regular use of whole grain foods has been shown to reduce the risk of cardiovascular disease. They have a positive effect on weight loss.
Choose thin pastries for sandwiches because you can reduce carbohydrate intake by 15 grams per serving and reduce the caloric value by 500 kJ. With thin pastries, the taste of the filling is better felt. Instead of thin pastries, you can use Mexican tortillas, or very thinly sliced bread slices.
Give preference to raw foods. The total value of calories and carbohydrates increases with each heat treatment of food. For an intake of 15 grams of carbohydrates, for example, you can eat a cup and a half of fresh strawberries or just one tablespoon of strawberry jam. Use unprocessed food whenever you can because the same food can be eaten in larger quantities if it is raw. The feeling of satiety lasts longer.
It has recently been proven that eggs are not dangerous to human health. Use eggs as a low-fat and low-calorie option. Instead of sugar, you prefer to use stevia because yellow and white sugar, honey sugar, sugar syrup have a higher caloric value.