When looking for a plan to lose weight, one of the first impulses or attempts is to abandon the mass completely. The reason is that the idea more installed proclaims that these are responsible for the extra pounds and that, in avoiding them, the balance will show the expected change. However, there are several problems that refute this theory.
One of the main points is that none of their versions will disappear from the face of the Earth, and that sooner or later we will include them again in our menu. Especially because it is a food deeply rooted in our customs and, for many, implies a real temptation.
Another point is that, with the combinations and in the recommended amounts, they can be turned into a beneficial dish.
So the idea is to implement the suggestions given by nutritionists and find the healthiest way to implement them.
The pasta with sauteed vegetables, an ideal option for the winter days.
A quantity problem
The size of the portions is always a good guide. Of course, it will not be the same to measure an overflowing portion than another reduced and flush. So one of the first tricks is to serve them in a small or medium dish, not the larger one in the house. Consultation with a professional will also serve to establish exactly what the "standard" measure is for each person's requirements.
Fibers that contain the integral pastes contribute to the absorption of carbohydrates.
Another key is to keep in mind that the masses are part of the fast absorption carbohydrates. That is, in addition to the calories they provide, when they enter the body, they generate a rapid response to insulin.
At the organic level, when insulin increases immediately, fat is produced and appetite increases for the next meal. For this reason, when eating abundant and very powerful dishes of noodles, gnocchi or ravioli, make you want to continue eating more or continue with some sweet food.
To counter this circuit, the key will be to accompany them with vegetables. The options can be sauteed or raw vegetables. Another alternative is to accompany them with a small portion of green leaves or mixed in salads.
The extra benefits: the dish will be less caloric. will provide more satiety and you can increase the portion volume.
The ravioli with vegetable filling, a less caloric proposal.
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Combinations with carbohydrate-rich preparations also do not contribute to your intake between healthy and weight-loss dishes. Sauces that are very greasy and the thick layer of striped cheese – which are usually hypercaloric varieties – are always in sight.
The way out is replace these additives with cream cheese light, saffron or lighter homemade sauces, made with natural ingredients and less oil.
The leaves of green leaves provide more satiety and help to build excessive portions.
Cooking with green light
An extra trick is to cook the pasta al dente, especially the pasta. This will help lower the glycemic index, which, as explained in the first bullet point, helps to avoid the urge to overeat.
Whole products always have advantages unless there is an accurate indication to avoid them. Although they do not have fewer calories, their benefits include the ability to provide greater satiety and avoid the urge to ingest excessive amounts. It is also best to choose spaghetti or pasta and, in the case of ravioli, for those with vegetable fillings.
María José Villanueva and Florencia Brunello are licensed in nutrition and creators of the Instagram Real Nutrition account.