Yep. I’ve been watching my weight all my life… And have never not wanted to lose at least 2 kilos.
But life happens, and sometimes a break-up, a car crash, or even a new friends group see you wake up in 3 months having eaten all the breadcrumbs and the entire candy house (or for some of us… Drank the entire pub).
So what do we do? Get back in gym. Eat healthy again. Not so easy when you’re busy, poor, and like to party. There are a fortune of diet sites, but here are some quick, easy, cheap foods that might help you.
Almost 1kg cut in half, costs me R8 at pick ‘n pay, that’s approx a dollar, maybe less. Olive oil, into oven, 45 minutes + whatever protein = meal! Tastes awesome and is easy as all hell. It also works great in a soup, ESP in combo with feta and sweet potato.
It is a good source of fibre, vitamin C, manganese, magnesium, and potassium. It is also an excellent source of vitamin A and vitamin E. 100g has 188 kJ (45 kcal), 11.69 g of Carbohydrates, 2 g of Dietary fibre, 0.1 g of fat, and 1g of protein.
It’s a pain to cook, and it stains. But I was recently introduced to the idea of raw beetroot -if you peel it and eat it raw, it’s a super useful snack.
Beetroot is a rich source of potent antioxidants and nutrients, including magnesium, sodium, potassium and vitamin C., and betaine. Additionally, several preliminary studies on both rats and humans have shown betaine may protect against liver disease, particularly the buildup of fatty deposits in the liver caused by alcohol abuse, protein deficiency, or diabetes, among other causes.
Beetroot juice has been shown to lower blood pressure and thus help prevent cardiovascular problems. It has antioxidant properties. Dietary nitrate, such as that found in the beetroot, is thought to be a source for the biological messenger nitric oxide, which is used by the endothelium to signal smooth muscle, triggering it to relax. This induces vasodilation and increased blood flow.
So super pretty good for you. And it tastes like a sweet and is eaten like an apple! Or grated. Or boiled…. But that’s a pain. Unless you’re feeling rich and you rock woolworths already cooked and sliced.
Nutritional value per 100 g (3.5 oz)
Energy 180 kJ (43 kcal)
Carbohydrates 9.96 g
– Sugars 7.96 g
– Dietary fiber 2.0 g
Fat .18 g
Ok so it’s got quite a bit of sugar so be wary of that.
Protein is expensive. Lentils are cheap.
If you don’t know what lentils are… They’re legumes…. Kinda like peas.
Lentils, raw (dry weight) Nutritional value per 100 g (3.5 oz)
Energy 1,477 kJ (353 kcal)
Carbohydrates 60 g
– Sugars 2 g
– Dietary fiber 31 g
Fat 1 g
Protein 26 g
Water 10.4 g
Put in a pot with water and some curry powder or any spice, leave to boil for like 45 min and voila.. Lentils or lentil soup. I count it as a carb and a protein.
Www.mindbodygreen.com had this to say:
1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Magnesium improves blood flow, oxygen and nutrients throughout the body.
3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestive disorders like irritable bowel syndrome and diverticulosis.
4. Stabilized Blood Sugar – Soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
5. Good Protein – Of all legumes and nuts, lentils contain the third-highest levels of protein. 26 percent of lentil’s calories are attributed to protein.
6. Increases Energy – Lentils increase steady, slow-burning energy due its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.
7. Weight Loss – Although lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins, they are still low in calories and contain virtually no fat. One cup of cooked lentils only contains about 230 calories, but still leaves you feeling full and satisfied.
Also, if you’re busy… They’re quite cheap in a can already cooked as well.
well those are my diet tips for the mo, hope they help ya! Stay tuned, I’m gonna do some more investigation into alcohol and weight loss!