Delights you can safely eat

Can you eat pancakes and crepes with impunity? Of course, because you determine the amount of calories per pancake yourself. A pancake weighs between 70 and 100 grams and contains between 100 and 300 calories. Pancakes are much kinder to the line than, for example, coffee cakes, cake, donuts or fries. They contain almost half more calories and fat per 100 grams. A crepe contains even fewer calories than a sandwich.

The pancake will be even lighter if you make the batter with skimmed milk, water or carbonated water. Use less sugar? Add raisins or apple slices.

Smartly topped pancake

It depends on what you put on the pancake whether or not you turn it into a calorie bomb. Two pancakes with various toppings and a drink together quickly add up to 500 calories. Too much for a snack but quite acceptable for an evening meal. Replace the sugar, syrup, jam, honey, ice cream, whipped cream or chocolate sauce with fresh fruit and some cinnamon and you have a lean meal.

Fancy savory? Use salt instead of sugar in the batter. You can also add green herbs and finely chopped vegetables. And the siege? Opt for low-fat grated cheese or herbs, ham, tomatoes, roasted peppers, broccoli, spinach, mushrooms, smoked fish… This makes the pancake a complete meal.

Tip: Pancakes without gluten? Do not use wheat flour, but buckwheat flour. For a lactose-free pancake, replace the milk with soy or almond milk.

An egg is included

Few foods have been discussed as much as eggs. According to the very latest insights, you should eat eggs if you want to lose weight. Eggs contain a lot of proteins and they provide a long-lasting feeling of satiety: with an egg for breakfast you can easily last until lunch without (unhealthy) snacks.

More breakfast suggestions

Yogurt also contains a lot of protein, so you can safely eat it for breakfast. You’ll get no more than 200 calories if you stir 2 teaspoons of unsalted sunflower seeds into a cup of low-fat yogurt. The seeds give a firm texture and only add 40 calories. Your entire breakfast now contains only 1 gram of saturated fat. Also very tasty is low-fat Greek yogurt with honey. Greek yogurt is known for its creamy texture and high protein content. Even half a cup of yogurt with a teaspoon of honey will make you feel full. And that for only 84 kilocalories.

If you have trouble waking up, coffee is certainly not forbidden. Mind you, black coffee without sugar. Sugar, evaporated milk and cream make coffee a fatter, while black coffee stimulates the metabolism, making it easier to lose weight.

Meat is best

For years, nutritionists have warned against eating limited meats while dieting. Still, red meat isn’t all that bad for the waistline. In fact, a lean cut of beef contains barely more fat than a comparable piece of skinless chicken breast. Beef also contains a lot of protein that keeps you feeling full for longer. To get enough protein and as little fat as possible, choose lean roast beef, for example.

Pork has a really bad reputation with dropouts. Unjustly. Pork is much leaner today than it was twenty years ago. So a portion of lean pork is also fine if you are on a diet.

Have a snack

Craving a savory snack? Grab a handful of those yummy nuts. They may contain a lot of fat, but it is the healthy unsaturated fat. Nuts are also so rich in protein and fiber that they quickly make you feel full. Take almonds for example: 14 pieces contain only 100 kilocalories. You will not be hungry quickly afterwards, because almonds even consist of extra protein and fiber. And how about pistachios: 20 pieces provide 80 kilocalories, lots of fiber, proteins and important vitamins and minerals.

Prefer a snack that you can enjoy for a long time? A bowl of microwave popcorn (about 6 cups) provides only 100 calories. Because you have to chew it heavily, popcorn quickly gives a feeling of satisfaction. In addition, popcorn also contains a lot of fiber, so that it is satiating for a long time. Another fairly slim snack: pretzels, about 100 kilocalories per 6 pieces. Choose the whole grain type, which contains more fiber.

You can enjoy a festive snack with carrots and hummus. Hummus, made from chickpeas, is a delicious dip that also contains protein. And this is also a feast for the line: spread a slice of smoked salmon with a light cheese spread, roll it up and cut the roll into rings.

Attention cheese lovers

It is often thought that it is better to avoid cheese if you want to stay or become slim, but some studies show that this is a misunderstanding. Eating cheese, yogurt and milk actually helps weight loss, the researchers say. How is that possible? One theory is that the body will burn more fats if it gets enough calcium. If you also opt for low-fat cheese and dairy products, you will get a lot of calcium and less fat.

Whole-grain crackers topped with cheese are tasty, provide a lot of fiber and calcium and protein. So a great lunch. With one slice of non-fat cheese, divided over three crackers, you will even stay under 100 kilocalories. Also great for lunch is a pita bread filled with low-fat ricotta cheese. Just in the oven… delicious. Again, lots of fiber and protein for long-term satiety and less than 1 gram of saturated fat.