What sweets can you eat while losing weight — 10 low-calorie options

Excessive consumption of sweets saturated with simple sugars is a global problem of modern society.

It has long been known that Excess sugar is harmful to health . It leads to excess weight, the development of obesity and type II diabetes mellitus, increases the risk of chronic pathologies, and reduces life expectancy.

However, there are sweets that you can eat while losing weight. They do not contain added sugar, but at the same time they have a unique taste and even reduce appetite.

10 dietary sweets

Below is a list of 10 low-calorie sweets that help you lose weight. Some of them can be bought in the store, and others can be cooked at home.

1. Apple with peanut butter

Eating apples is an easy way to saturate the body with vitamins, and the combination with natural peanut paste only increases the benefits.

Apples are rich in vitamins (C, A, E, B1, B2, B6, K), minerals (potassium, manganese, copper). Only 1 fruit gives for a person up to 20% of the daily need for dietary fiber , which are important for maintaining the microflora and motor evacuation function of the intestine.

Apples also contain a lot of antioxidants (quercetin, catechin, chlorogenic acid), which prevent any chronic and oncological diseases, fight depression. Similar information lead scientists from the USA.

Peanut butter contains an optimal ratio of proteins, fats and carbohydrates. Despite the high energy value, research bind its frequent use with normal body weight and a rare incidence of obesity.

When choosing a paste on store shelves, you need to carefully study the composition. It should contain nothing but peanuts and salt.

Dessert recipe:

1. Cut apples into slices. It is advisable not to remove the skin.
2. Add 2 tablespoons of peanut paste and mix well.

1 medium-sized apple with 2 tbsp peanut butter contains only 267 calories.

2. Greek yogurt with berries

This dish is rich in vitamins and minerals and is an excellent option for breakfast or a snack.

Greek Yogurt rich calcium, potassium and protein. Calcium Keeps bones strong , is involved in muscle contraction. Potassium lowers blood pressure, and protein allows all cells of the body to recover quickly.

Any berries, according to research, carry contains vitamins, minerals and, most importantly, antioxidants that help the body fight free radicals and oxidative stress.

You can prepare a diet yogurt yourself. You will need:

• 500 ml of milk;
• 3 tablespoons of live yogurt or 1 dose of sourdough;
• 75 grams of berries (blueberries, blueberries, raspberries, blackberries, strawberries).

Cooking scheme:

1. Pour the milk into an enameled saucepan. Preheat to 80-85 ° C. Remove from heat.
2. Let cool to 40-45 ° C. Pour into a glass container.
3. Add sourdough or live yogurt, mix thoroughly, cover with gauze or an air-permeable towel.
4. Put the future yogurt in any device capable of maintaining a temperature of 40 ° C for 10-12 hours. You can use a yogurt maker, a slow cooker or an oven.
5. Strain the yogurt (to the desired consistency), add the berries.

The resulting dessert can be eaten for breakfast or used as a snack throughout the day.

The energy value is low. For example, 1 cup of Greek yogurt with 75 grams of blueberries contains about 180-190 calories.

3. Banana with almond paste

The delicate and sweet taste of bananas combined with almonds is the perfect sweetness.

Banana rich proteins, vitamins (especially B6 and C), minerals (manganese, copper, magnesium) and antioxidants.

The fruit also contains sustainable dietary fibers, which are broken down in the intestine to fructose, sucrose and glucose, serving as food for friendly microorganisms.

Adding almond nut paste to a banana allows you to increase the proportion of protein and fiber in a snack.

For cooking, you need to:

1. Cut 1 medium-sized banana into circles.
2. Pour over the nut paste. Mix well.

The resulting dessert is ideal for taking at any time of the day (maximum 1 hour before bedtime).

The energy value of 1 banana and 2 tablespoons of nut paste is about 280 calories. Almond paste can be replaced with peanut butter or even maple syrup.

4. Kale chips

The vegetable contains the strongest antioxidants – quercetin and kaempferol.

Quercetin, as show research by American scientists reduces blood pressure and prevents the development of hypertension, helps to lose weight.

Also kale cabbage is rich in vitamins K, C and A, which are important for maintaining the health of the whole body.

List of products for chips:

• 100 grams of kale cabbage leaves;
• 20 ml olive oil;
• 1/3 tsp salt (contraindicated for people suffering from cardiovascular diseases).

Recipe:

1. Mix all ingredients thoroughly in a bowl. Leave for ¼ hour so that the cabbage leaves absorb the oil.
2. Place the product on a baking sheet previously lined with parchment paper.
3. Bake in the oven at 175 °C. About 15 minutes.

During the baking process, sweet flavoring substances are released from cabbage, so the dish can be considered a dessert.

Chips can be taken all day long. They are in perfect harmony with green tea and dairy products. The energy value of the finished portion is within 250 calories.

5. Protein Shake

Whey protein, the main ingredient of the cocktail, gives the body valuable amino acids necessary to maintain a beautiful figure and physical shape.

Protein participates helps in building muscle tissue and helps to get rid of excess body fat.

A cocktail is especially useful during active physical training. It is recommended to drink it 1 hour after exercising.

You will need:

• 200 ml of natural almond milk;
• 30 grams of whey protein in powder form;
• ½ tbsp. crushed ice;
• Stevia – to taste (can be replaced with maple syrup).

Cooking steps:

1. Mix the proteins, almond milk and sweetener. Add crushed ice.
2. Beat the ingredients in a blender until smooth, it should be slightly frothy.

6. Chia Seed Pudding

Chia seeds contain dietary fiber and antioxidant substances.

Fiber quickly eliminates constipation and maintains the balance of microflora.

Antioxidants neutralize free radicals inhibit chronic inflammation, preventing the development of a wide range of chronic pathologies from any organ system. Also, these biologically active substances reduce the probability of oncological pathologies and type II diabetes mellitus.

Will be required:

• 60 grams of chia seeds;
• 375 ml of nut milk or water;
• 1 tsp vanillin (without added sugar);
• 15 ml of maple syrup.

Recipe:

1. Mix chia seeds with milk or water in any container.
2. Cover with a lid and place in the refrigerator for 1 hour.
3. Re-mix. Add the remaining ingredients. Mix it again.
4. Put the container back in the refrigerator for 15-20 minutes.

Pudding is ideal for elderly people seeking to improve cardiovascular health. It is also recommended to take pudding in order to maintain metabolism and lose weight. The calorie content of 1 serving is about 200-400 calories.

7. Roasted almonds with dried cherries

Almonds is a source of protein, dietary fiber and magnesium. Cherries also give the body fiber and a large amount of vitamin A.

Cherry , according to the works of scientists from the USA, possesses has a pronounced anti-inflammatory and antioxidant effect. It not only prevents the appearance of malignant tumors, but can also destroy existing cancer cells.

Research demonstrate that regular addition of almonds and cherries to the diet can reduce the risk of type II diabetes mellitus and obesity, as well as heart and vascular diseases associated with atherosclerosis, including myocardial infarction and stroke.

To prepare the dessert, mix ¼ cup of almonds (about 30 grams) with ¼ cup of dried cherries (about 40 grams). The energy value of the received portion is about 300 calories.

8. Baked chickpeas with maple syrup

Chickpeas are rich in omega-3 fatty acids, B vitamins and minerals (magnesium, iron, calcium and potassium).

Legumes can reduce blood pressure, prevent the appearance of a large number of chronic diseases from the digestive, endocrine, cardiovascular and musculoskeletal systems, as well as cancer.

Chickpeas , according to research, reduces the severity of hunger and can be used for weight loss. It is recommended for women who are watching their figure.

The recipe requires:

• 30 grams of canned chickpeas;
• 1 tbsp olive oil;
• 2-3 tablespoons of maple syrup.

Cooking:

1. Mix chickpeas with olive oil.
2. Place on a baking sheet. It is recommended to use parchment paper.
3. Bake in the oven for about 40 minutes at a temperature of 230 ℃.
4. Pour maple syrup over the chickpeas and mix well. Dessert is ready.

The resulting dish contains about 150 calories.

9. Dark chocolate in almond oil

Any dark chocolate variety (with cocoa content over 70%) rich flavonoids, which play an important role in the prevention of cancer and chronic diseases.

Almond oil also contains large amounts of antioxidants and some vitamins (E, B) and minerals (phosphorus, calcium, magnesium, manganese). It reduces the risk of developing neurodegenerative diseases inherent in older people (Alzheimer's disease) and improves cognitive functions (thinking, memory, attention).

Dessert is easy to cook at home:

1. Divide 15 grams of chocolate into slices.
2. Add 1 tbsp almond oil, mix well.

The value of the received portion is about 165 calories.

10. Fresh fruits

Regular consumption of fruits ancient healers associated it with good health and longevity. Almost all fruits are rich in vitamins and antioxidants, which prevent the development of the most common and deadly diseases.

For example, garnet is fighting with cancer and diseases of the heart and vascular bed. Apples warn the formation of type II diabetes mellitus and Alzheimer's disease.

The World Health Organization recommends eating at least 400 grams of fruits and vegetables daily (in any ratio).

To give the fruits a special taste, you can add melted chocolate, cinnamon and other spices, maple syrup. The main thing is not to overdo it with sweeteners.

Conclusion

1. With an increased craving for sweets (pastries, confectionery, carbonated drinks) and a desire to lose weight, it is recommended to give preference to natural and low-calorie products devoid of refined sugar.
2. Eating dietary sweets not only quenches hunger and gives an unforgettable taste and aroma, but also helps to maintain health for many years, as well as maintain an attractive figure.