Many people think that weight loss diets means cutting desserts completely. However, the key is to make smarter decisions about what, how often and how much he eats. While there is no zero calorie and zero fat diet dessert, you can still enjoy sweets and meet your health goals. The trick is to use ingredients rich in healthy nutrients and exchanges.
The complete withdrawal of your favorite food often fails. In fact, you can make your diet fall instead of sticking to it. Desserts, in particular, are “hyper-palacable” foods and completely restrict them often increases their desire to eat more of them. Therefore, allowing small portions can help control cravings and avoid excess shipping later.
This article will share simple ways to enjoy desserts without compromising their weight control goals.
The importance of satisfying dessert cravings
These are the important reasons why satisfying your dessert cravings can benefit it in the long term:
To avoid the binge restriction cycle
Depriving certain foods increases the temptation to look for them later. It is called the restriction extraction cycle. Therefore, the more it will restrict, the more likely they will be binge when the cravings become overwhelming. How many times have you enjoyed a cake and has he told you: “That is the last”, just to return for a second portion an hour later?
Labeling certain foods such as outside the limits and depriving itself only increases the impulse to look for them later. Only when eliminating that restriction can enjoy moderation treatment and maintain control. So, if you allow yourself to enjoy a cupcake without guilt, you are more likely to be satisfied.
Free of the “bad food” mentality
The concept of “bad foods” triggers an unhealthy diet mentality, which makes you see certain foods such as outside the limits or pleasures. Such a way of thinking creates an unhealthy relationship with food, where you feel shame or restriction. Actually, there are no “bad food.” Instead, all foods have different purposes.
Some foods provide essential nutrients to nurture their body, while others, such as desserts, can offer joy and comfort. By recognizing this, you can enjoy all kinds of foods in moderation without guilt and create a more balanced and positive approach to eat.
Keep it motivated and directed
Researchers at the University of Toronto conducted a study and discovered that food restriction completely makes it more difficult to follow a diet plan. For example, eliminating chocolate from the diet for just a week led to intense cravings. Researchers suggest that a more effective approach is to satisfy cravings in controlled portions.
How to add healthier desserts without compromising your diet
In any diet, 10 to 20% of their daily calories can go to small candy. However, take into account sugar sources in their desserts throughout the day. It is important to control when, where and how it consumes sugar while avoiding excessive intake of refined sugar.
Nor do you need to avoid desserts completely available in the market. When enjoyed in moderation, treats as a portion of cake or cake once a week are manageable. However, enjoying a complete cake can quickly undo your efforts.
Here are some tips to incorporate diet desserts into your plan:
Practice moderation
Moderation never has to mean having sweets. It’s about finding a sustainable approach that works with your lifestyle. For example, you can plan a special dessert once a week or enjoy two small pieces of black chocolate after dinner every night.
If you can always check the nutritional label and limit to a portion. If you are eating in a restaurant or you are not sure of the size of the portion, listen to your hunger signs. Avoid thinking about dessert as a rare gift that you can’t have again. Take your time, enjoy it and stop eating when you feel full.
Enjoy fruit as dessert
Another excellent way to enjoy desserts is to incorporate fruits as natural sweeteners. For example, a Greek yogurt bowl with fresh berries or sliced bananas. Yogurt adds protein, while fruits provide natural sweetness and fiber, resulting in a balanced gift.
People with diabetes can also eat fruit as dessert. However, it is important to choose fruits with a lower glycemic index (GI) and control portions sizes. Boing with a protein such as Greek yogurt or healthy fat as a handful of nuts can help stabilize blood sugar levels.
If choosing fresh or frozen fruit depends on the recipe, but both options can be equally nutritious. Some fruits retain more nutrients when they freeze, while others are better fresh. However, if fresh fruit has been sent and stored for a while, you can lose some of its nutrients.
Exchange with healthier alternatives
You can take your favorite recipes and modify them to be more nutritious and healthy dessert recipes. For example, you can replace part of added sugar with natural alternatives such as banana puree, honey, jaggery or dates. When it comes to chocolate, changing black chocolate instead of milk or semidulce chocolate is a good option.
Consistency on perfection
During vacations and festivals, the environment can facilitate the remuneration of sweets. An occasional landslide will not undo all the progress you have made, so it does not discourage. Consistency is the general effort made in weeks, months and even years. The important thing is not to let a few days off offer you.
HEALTHY PRECIOUS DESIGN RECIPES
Here are some healthy desserts to do when sugar yearning occurs:
1. Perfect yogurt
Preparation time: 10 minutes
Portions: 1 portion
Ingredients
- Greek yogurt in fat: 1/2 cup (120 g)
- Almonds or nuts of your choice: 1 tablespoon (minced)
- Chia seeds: 1 tablespoon
- Linen seeds: 1 tablespoon
- Strawberries: 3 tablespoons (finely chopped)
- Cinnamon: 1/2 teaspoon
- Honey: 1/2 teaspoon
Preparation method
- Choose a mason bottle or any container. Linen seed layer, yogurt, cinnamon, chia seeds, strawberries, nuts and honey to your liking.
- Enjoy now, or you can store it for up to two days.
2. Dates and Balls of Anacardo
Preparation time: 20 minutes
Portions: 2 portions
Ingredients
- Dates, restless: 1 cup
- Anacardos: 1 cup
- Rallado coconut: 1/2 cup
- Roca Salt: A pinch
- Virgin Coconut Oil: 1 tablespoon
Preparation method
- Soak the dates in water for 1 hour, then drain and dry.
- In a food processor, mix anacardos and grated coconut until they fall apart.
- Add dates, salt and virgin coconut oil to the processor and press until the mixture becomes sticky.
- Take small sacks of the mixture and roll up in balls with the palms.
- Place the balls on a baking tray lined with scroll paper and refrigerate for at least 1 hour.
- Serve cold.
3. Ragi Avena Laddu
Preparation time: 30 minutes
Portions: 3-4 portions (depending on the size of the LADDU)
Ingredients
- Oats: 1 cup
- Ragi flour: 1 cup
- Jaggery: 1 medium size or two small sizes
- Green cardamom dust: 1 teaspoon
- Ghee: 1/4 cup or 3 tablespoons
- Salt: a pinch
- Slices track: as necessary
Preparation method
- Dry dried oatmeal and grind powder.
- Ragi’s flour is in a pan, add Ghee and ASA until a pleasant aroma develops.
- Add the powdered oats to the Ragi and ASA mixture for a few more minutes. Transfer to a dish.
- It melt the sugar in a separate pan, then add the mixture of ragiats, green cardamom dust and salt. Mix well to combine.
- Form the mixture in Laddus.
- Adorn with track slices and serve.
4. Creamy
Preparation time: 10 minutes (without freezing time)
Portions: 5 creams
Ingredients
- Pure orange juice: 5 glasses
- Pure vanilla extract: 1/2 teaspoon
- Simple yogurt: 1/2 cup
- SAL Kosher: 1/2 teaspoon
- Usco of sugar -free apple: 2 tablespoons
- Honey: 1 tablespoon
Preparation method
- In a blender, combine orange juice, vanilla extract, yogurt, salt, apple puree and honey. Mix until soft.
- Pour the mixture into ice molds and insert sticks.
- Freeze for at least 8 hours or during the night until they are firm.
5. Chocolate strawberries
Preparation time: 10 minutes (without cooling time)
Portions: Varies (according to the number of strawberries)
Ingredients
- Black chocolate: 1 package (120-150g)
- Olive oil: 1 teaspoon
- Strawberries, in the middle: as necessary (enough to cover with chocolate)
- Squamous marine salt: for garnish (optional)
Preparation method
- Disease black chocolate and mix with olive oil until it is soft.
- Dip every half of strawberry in chocolate, covering it uniformly.
- Place the strawberries coated on a baking sheet lined with parchment.
- Sprinkle with squamous sea salt, if you wish.
- Refrigerate for 20 minutes or until the chocolate is put on.
Easy desserts to try calories to try
These low -calorie dessert recipes are ideal for anyone looking to lose weight, stay in a healthy lifestyle or simply want to make low fat desserts:
1. Baked apples
Preparation time: 15 minutes
Cooking time: 45 minutes
Total time: 1 hour
Portions: 6
Calories: 147 calories (by portion)
Ingredients
- Butter: 1 teaspoon
- Morena sugar: 2 tablespoons
- Ground cinnamon: 3 teaspoons (or for taste)
- Earth nutmeg: 1 teaspoon (or to taste)
- Apples (large, peeled, with mails and slices): 6
- Water: 3 ½ tablespoons
Preparation method
- Preheat the oven at 350 ° F (175 ° C). Grows a great source for baking with butter.
- Mix cinnamon, brown sugar and nutmeg in a small bowl.
- Layer 1/3 of the apples and sprinkle with 1/3 of the sugar mixture in the baking font. Repeat this process twice to create layers.
- Bake for 30 minutes.
- Pour water on apples and continue baking for additional 15 minutes or until apples are tender.
- Serve warm and enjoy!
2. Sweetened corn popcorn
Preparation time: 15 minutes
Cooking time: 10 minutes
Total time: 25 minutes
Portions: 12
Calories: 102 calories (by portion)
Ingredients
- Butter: 2 tablespoons
- Water: 1/4 cup
- Honey or jaggerry dust: 2 tablespoons
- Corn palomites exploded: 6 cups
Preparation method
- Final two baking trays with waxed paper.
- Combine butter, water and honey in a large pot. Take the mixture to a boil, then check it out of the fire.
- Add the corn palomites to the pot and stir until it covers evenly.
- Extend the corn palomites coated in the baking trays.
- Let cool completely before serving.
3. ABC (avocado, banana pudding, chocolate delight)
Preparation time: 10 minutes
Portions: 4
Calories: 132 calories (by portion)
Ingredients
- Maduro avocado, peeled and chopped: 1
- Mature bananas: 4
- Cocoa powder without sugar: 1/4 cup (more for garnish)
Preparation method
- Mix the avocado, bananas and cocoa powder until the mixture is soft and creamy.
- Transfer the pudding to bowls to serve and sprinkle with additional cocoa powder to decorate.
- Cool the refrigerator for 1-2 hours to improve texture and flavor.
- Serve and enjoy!
4. Banana and peanut butter ice cream
Preparation time: 10 minutes
Additional time: 2 hours
Total time: 2 hours 10 minutes
Portions: 2
Calories: 128 calories (by portion)
Ingredients
- Ripe bananas, cut into pieces: 2
- Honey: 1 teaspoon
- Milk of your choice: 1 teaspoon
- Vanilla extract: 2 drops
- Peanut butter: 1 teaspoon (or more to taste)
Preparation method
- Organize the banana pieces on a plate and freeze until they are solid, approximately 2 hours.
- Mix frozen bananas, honey, milk and vanilla extract until they are soft and creamy.
- Add the peanut butter and mix again until it is soft.
- Serve immediately and enjoy!
Greetings
Desserts can be part of a weight loss plan when chosen wisely. A healthier lifestyle is to consciously enjoy food without guilt, not deprive yourself of your favorite treats. Occasional treats are important as they prevent the abdomenation cycle. For example, using natural sweeteners or adding a handful of nuts can make your delicacies delicious and healthy at the same time. Healthifyme offers expert guidance to make these adjustments effortlessly. Health trainers can help you find healthier exchanges, create personalized plans and monitor glucose levels, ensuring that your health is kept on its way.
The last word
The focus without disasters is often the most common error that people commit in weight loss plans. While most desserts can have more calories, fats or carbohydrates, what really matters is how you incorporate them into your general eating habits. Therefore, balance is necessary for a sustainable and healthy food plan.
While you can enjoy desserts, the size of the portions and ingredients are also important, mainly when it focuses on healthy desserts to lose weight. Healthifyme can help you incorporate these desserts in your plan without compromising your goals.
Visit the Healthifyme store to obtain resources on healthy desserts to lose weight, or consult one of the experts to create a personalized plan that supports your weight loss trip.
Frequent questions
Q: What are some healthy dessert options to satisfy cravings?
A: Healthy sweets such as Greek yogurt with berries, chocolate gold fruits or low -calorie desserts such as baked apples and banana ice cream are excellent options. Avoid labeling foods as “bad” and focus on moderation and consistency.
Q: How to make dessert recipes healthier?
A: The best option is to make healthy exchanges and use nutritious and quality ingredients. For example, opt for integral grain flour and include fruits and nuts. Replace refined sugar with dates, cinnamon powder, brown sugar or bananas for puree.
Q: Can people with diabetes eat desserts?
A: Yes, people with diabetes can include desserts in their diet. However, choose a low glycemic index Fruits, use natural sweeteners and match desserts with healthy proteins or fats. In addition, when you enjoy desserts or sweets, do it in moderation.
Q: Can I have dessert every day while trying to lose weight?
A: Yes, you can enjoy small portions of low -calorie desserts daily or plan a special gift once a week. With the correct ingredients and the size of the portions, it is easy to enjoy the dessert every day.
Q: Is there any idea of healthy desserts for people with specific dietary needs?
A: Yes, you can modify gluten -free dessert recipes, without dairy or low sugar. For example, exchange cow’s milk with almond milk, coconut or oatmeal in pudins or smoothies. In Muffins cakes or recipes, you can replace eggs with flaxseed or chia seed gel.
Q: Why is it important to satisfy dessert cravings?
A: satisfactory cravings for dessert can help you avoid the restricted agitation cycle. When deprived of certain foods, it increases the temptation to eat excess later. Allowing small controlled and controlled portions can avoid excessive cravings and help you fulfill your diet.
Research sources
- A new classification paradigm to understand the positive and negative results associated with diet
- The time of food and composition influence Grelina levels, appetite scores and maintenance of weight loss in overweight and obesity adults
- The effect of deprivation on food cravings and food behavior on restricted and unrestricted dining rooms
- Processes and ways to eating in excess: development of an integrated cognitive and behavioral model of the binge of the food
