12 Ways To Subtract Calories From Your Dishes To Lose Weight

In addition to the choice of food, to subtract calories we must also take into account a series of aspects to avoid anxiety about eating and thus not ruin the diet . Know some tips in this article.

To lose weight it is not necessary to live permanently practicing a restrictive eating plan. It is enough to know which foods are healthy to prioritize them. It is not necessary to exclude desserts. To achieve a good combination between them, here we will tell you how to subtract calories from your meals.

Of course it is necessary to resort to planning and organizing a balanced diet. However, it is not about living with ties: diets are a tool that brings you benefits that you acquire day by day, until they become organic and natural.

Remember that eating healthy should be a lifestyle and not a penance. Therefore, you should not stop consuming the foods that you like the most, which are usually the ones that provide the most calories. There are ways to subtract calories from your dishes and add more nutrients. We explain it to you below.

12 tips to cut calories and cook with more nutrients

Your goal is this: that in each meal there are more nutrients than calories. In this way, the body will be optimized to fulfill its daily functions and fat will disappear from the body little by little. Also, you will have more energy to carry out all your activities and you will ward off diseases.

If what you want is to subtract calories, you should follow these tips regarding the composition of the dishes:

1. Add more fresh vegetables and fruits

This is a great idea to trick your brain, because you will see more volume on the plates. In addition, you will provide more fibers, minerals and vitamins. Of course, remember that with cooking these foods lose their properties.

Try to consume vegetables regularly and in different ways of preparation. This habit, according to research published in the journal  Critical Reviews in Food Science and Nutrition,  is associated with a lower risk of developing diseases.

2. Avoid frozen and precooked foods

We refer to industrialized products. From the beginning you should try to eliminate them because they are sources of bad fats, sodium and sugars that translate into many calories. Choose to cook at home: you will have richer and healthier dishes.

3. No frying

By frying the elements, you subtract properties, vitamins and minerals and at the same time add calories with fats.

In addition, this cooking method increases the production of toxic waste substances, such as acrylamide. Based on recent research, this compound may increase the risk of developing some types of cancer in the long term.

4. Take care of the amount of oils you use

Raw and pure oils are an excellent option, such as olive. However, when you cook it they become harmful. The oil can be used to flavor salads and dishes.

Remember that any fatty body should be consumed in moderation. As natural as it may be, everything in excess hurts.

5. Decrease the amount of sugar

This must sound familiar to you. You already know that excess sugar is harmful and leads to disease. So, swap it out for natural sweeteners like stevia. In this way, you will be able to subtract calories and obtain very tasty dishes.

Now, to subtract calories you should also consider some tips in your general diet. With them you can organize your daily diet and ensure the supply of nutrients. They are as follows:

6. Eat 5 meals a day

The snacks should be light, with this you can control the amounts of the main meals, since you will not feel much appetite. Also, you will start eating in smaller portions. Increase the quality of breakfast and keep dinner to a minimum.

7. Organize the diet in balanced menus

For this, it is good to follow the Mediterranean diet, with which you can choose natural and seasonal foods. Fruits and vegetables stand out and the best known ways of cooking are baked, steam or grilled.

8. Don’t be shy about anything

You do not have to eliminate any food from your diet because with this decision you will only generate anxiety. From time to time eat a dessert or that sweet you miss so much. It may add a lot of calories, but afterward, you will have time to recover.

• Do not deprive yourself of dinners with your friends, parties or office events. Even on those occasions you can opt for healthy meals.

9. The first course is important

Choose healthy foods like vegetables, soups, purees, eggs, or salads. The important thing is that they are dishes with low caloric density.

Introducing vegetables frequently will increase the phytonutrient load of the diet. These compounds have antioxidant activity that could reduce the risk of developing diseases, according to research published in the journal  Molecules.

10. As a second course choose white meats

Here you must avoid fats. So choose meats such as poultry, turkey, or white fish. Prepare them steamed or baked.

11. Fruits are a good option for desserts.

After controlling what you eat on the first and second courses, you should pay much more attention to dessert. We know that you usually choose sweets, cakes, ice creams or puddings, all of them rich in sugar. But that ‘s a bad decision if you’re not on your “allowance” day.

• We recommend seasonal fruits, as they will give dynamism to your diet. You can also choose skimmed dairy or natural juices.

12. Decrease your intake of bread

To subtract calories from your dishes, it is essential that you limit the consumption of bread. This is because it provides many carbohydrates that can be transformed into body fat. You can opt for whole grains, as they have a high level of fiber.

Follow these 12 tips to subtract calories

These have been 12 easy and simple tips. You see, it is only about becoming aware of food. Allow yourself the occasional dessert, but remember that the secret to reducing calories is eating natural and healthy foods.