Healthy eating has become a real mainstream over the past few years, so fast food lovers have a hard time: there are a huge number of healthy alternatives on restaurant menus, but few of them can compete with traditional burgers, fries, nuggets and other guilty pleasures. How to act when the craving for harm becomes insurmountable and the choice remains "from several evils"? We learned the tactics of action that are beneficial for the figure and health and the options for the most harmless fast food dishes from the anti-age expert, nutritionist, director general of the clinic of aesthetic medicine "Premium Aesthetics" Natalia Grigorieva.
Keep track of what you order and with what
Pay attention to the combination of menu items that you order. French fries, burger and sugary soda are definitely not the best options. All of these dishes have a high glycemic index. With them, you will receive a loading dose of simple sugars, which will put a strong strain on the pancreas. Moreover, after taking such food, you will want to eat in a couple of hours. So choose one thing: either a burger or a potato. It is better to refuse soda.
If you have chosen a burger, then track its composition
Of course, it's better to choose healthier burgers. It is desirable that the base be a grain flour bun, and there are many vegetables in the filling. The fiber in them will help bind some of the saturated fat found in meat patties and gravy. If you can make your own burger, skip the overly greasy sauces like ketchup and mayonnaise (see also: "Five sauces for every day").
Salad is a versatile option
As a rule, there are salads in any fast food establishment. Choose options that do not include meat, poultry, or fish fried in batter. The calorie content of such salads due to such frying increases threefold. The ideal option is baked or boiled meat. Now about the sauces - they are usually served separately and make up about 60-70 calories from the total value of the dish. Eat salads without dressing, or add olive oil to them.
Can fast food be relatively healthy?
Quite! These include various options for vegetable sticks that are sold in many cafes. Another thing is that you are unlikely to get enough of them. If we are talking about a full meal, pay attention to the following dishes.
Shawarma and any of its options: vegetables, meat in pita bread and pita
If you cook this dish according to all the rules, then it can easily replace a full meal - breakfast or dinner. The meat that is fried on a spit does not contain excess fat, and the one that is in it is quickly melted. Lots of vegetables that contain fiber make a great addition to animal proteins. And if you don't add fatty sauces to the shawarma, you will get an excellent healthy lifestyle dish.
Fast-roasted dishes are a completely healthy option for fast food, because they retain all the nutrients. Plus, classic wok dishes are cooked without oil. By themselves, they are balanced: they have enough protein (meat, poultry, seafood, legumes), as well as vegetables (various root vegetables, peppers, tomatoes, zucchini and eggplants). A wok with rice or buckwheat noodles is a good option for a snack. But if you want to lose weight, it is better not to overuse such dishes (read also: "Six" healthy "foods that are dangerous for the figure (and you eat them every day)").
Sushi, sashimi, rolls
These dishes may contain slightly more carbohydrates than nutritionists recommend for consumption - primarily due to boiled rice. But in general, they are balanced in terms of BJU and not too high in calories. The energy value of a portion is on average 150 - 300 kcal. The priority is cold rolls and sushi. But it is better not to buy hot in batter and fried in oil.
Falafel and dishes based on them
Hearty fast food that is also suitable for vegetarians. It is based on chickpeas - an excellent source of protein. It is usually served in pita bread with vegetables, which is a great addition to protein dishes. Falafel can be cooked with a little tahini. Also, don't forget about nuts and seeds, which are high in healthy fats. However, remember that being overweight also affects weight.
About the expert:
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