Yes, a healthy burger can exist. Forget apple pie. There is nothing more American than a burger. Americans eat nearly 50 billion of them each year, so thinking of a summer barbecue without barbecue seems heretical.
If you’re trying to lose weight, you shouldn’t miss out on that juicy, grilled concoction at your next barbecue, because with a few changes (that don’t sacrifice flavor and actually make it more filling), you can make a healthy burger. There are some easy ways to make your burger better for your heart and waistline.
Follow these five tips to make a healthy burger.
1. Start with a properly portioned brew.
We are all used to quarter kilos, but a proper portion of beef is far from it. On NutrisystemA serving of PowerFuel is two ounces of cooked lean beef. It is likely that if you pay attention to the portions when making cutlets, you will save yourself; Naturefound that people only guessed the amount of food correctly about half the time, and they usually erred on the side of eating too much.
No scale? No problem. There are many ways to visualize proper portion sizes. One serving of ground beef is equal to the size of two-thirds of a deck of cards. Click here for even easy ways to refine your sections without measuring
2. Make it a core. Load the vegetables.
A burger with lettuce, tomato, pickles, and a big chunk of onion is a bigger, prettier treat than a burger with ketchup and mustard, and it can also make it more filling. Those vegetables add bulk to everything you eat with minimal calories and a little fiber to help slow digestion. You’ll likely feel fuller faster and last longer.
To add more volume and fiber to your meal, fill the rest of your plate with vegetables. Since you can have endless doses of them with the program, and they serve up so many beneficial nutrients, there’s really no harm in it. A hearty salad or pile of crunchy raw pepper flakes will keep you full longer, so you’ll have more time to feel full from the burger. After the pull, finish off your all-fiber salad and wait 10 minutes, and you’ll probably feel full enough to not want a second burger, and you’ll be right back to socializing.
3. Reduce calories. switch to turkey and stuff it with greens.
Lean ground beef sounds great in theory, but it can make for a dry burger. Drain and reserve juice, moving to turkey; a three-ounce ground turkey patty has about 166 calories, compared to 235 for a similarly sized patty made with 70 percent lean ground beef. You can even try completely new flavors with turkey by experimenting with new recipes like The Leaf’s gooey, mozzarella-covered. Caprese Turkey Burger.
Infusing leafy greens into the meat before cooking also adds flavor, juiciness, nutrients and, best of all, richness to your patty. Chopped spinach and other leafy greens provide vitamin A and antioxidants that may help prevent inflammation and cancer. The best part. Greens are so low in calories that increasing your pie size means more nutrition without a lot more calories.
4. Watch the salt. swap for low-sodium condiments.
The average American eats 3,400 mg of sodium per day. The American Heart Association recommends no more than 2,300 mg. And 75 percent of the sodium we consume comes from processed foods like ketchup and mustard.
This is a painless remedy. Low-sodium ketchup tastes just as good as regular ketchup and contains less than one-third the sodium per tablespoon. Another easy, low-sodium swap is switching up your cheese. Replace full-fat, high-sodium chips with low-fat, low-sodium options. You probably won’t notice the difference. Most Americans need to cut 1,000 mg of sodium per day to keep their blood pressure under control, and these switches will certainly make that goal easier to achieve. A burger with less salt is a healthy burger, and a healthy burger can mean a much healthier you.
5. Get maximum satisfaction. sit down to eat it.
If you’re distracted by your food, you’ll need more taste sensations like salt, sweetness, and juiciness to feel satisfied… meaning you might end up eating more. A Dutch study found that participants had a harder time judging the sweetness of a sugary drink when they were also trying to focus on a mental task.
Focusing on eating as well as all the flavors of food is called “mindful eating“. Many studies have shown that eating like this increases your weight loss success without focusing on calories because you are more satisfied with the food you eat. An Ohio State study also found that three months of mindful eating helped people with diabetes lower their blood sugar.
You don’t have to be anti-social to do that either. just grab the plate and sit down. Focus on what you eat and enjoy it. Pay attention to the flavors and textures of your burger and savor every bite. Maybe engage in dinner conversations about amazing food. When you’re done, return to the party feeling fuller and more satisfied.
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