For dessert, you should have seasonal fruit or plain yogurt. Although they contribute natural sugars to the diet -fructose in the case of fruit and lactose in that of yogurt- these will not cause your glucose level to rise as they mix with the rest of the food in the meal. But, in addition, having something sweet at the end is the way to send the brain the message that "we are done" eating. To ensure our survival, the brain waits for the food to provide certain flavors, with the sweet "closing".
Dinner. The dinner will be much lighter than food and, above all, more digestible. For this reason, the first ones will be vegetable creams or cooked vegetables accompanied by a whole yogurt and without sugar (you can add a tablespoon of oat bran to make it more satiating and to stimulate intestinal transit).
DIET FOR QUICK AND EASY DIET TO LOSE WEIGHT: MENU TYPE
Breakfast. Soft-boiled egg with whole wheat toast and tea, coffee or infusion with milk
Food. Lemon chicken with vegetables with a roasted potato and an apple
Dinner. Zucchini cream and plain yogurt with a teaspoon of oat bran
Depending on the phase you are in, to these meals you can add one or two snacks from the list below
QUICK AND EASY DIET TO LOSE WEIGHT: SNACKS
1-2 carrots
A piece of fruit or equivalent (cup of strawberries or cherries, 2 tangerines or plums ...) with a handful of dried fruits (20 g)
Yogurt or glass of milk or vegetable drink with a handful of nuts (20 g)
An ounce of more than 85% dark chocolate with a handful of dried fruit (20 g)
A handful of dried fruit (no added sugar in the process, about 20 g) with a handful of dried fruit (20 g)
A tin of tuna in brine
A tin of cockles in brine
Two tablespoons of baked roasted chickpeas with spices to taste
An ounce of more than 85% dark chocolate with a handful of dried fruit (20 g)
A handful of dried fruit (no added sugar in the process, about 20 g) with a handful of dried fruit (20 g)
Homemade fruit jelly (no added sugar. You can add a sweet touch with date paste).
Pickled vegetables (pickles, carrots, onions ...)
Cherry tomatoes with fresh mozzarella balls
A small tub of fresh cheese with a trickle of olive oil and oregano
A green smoothie
Homemade popcorn microwaved without oil and with very little salt
WHAT IF I AM HUNGRY WHEN I CAN'T SNACK?
If you feel like eating but can't snack, you can go for a large glass of vegetable broth without hot salt , to sip it. You can also use hot infusions (to which you should not add sugar).
Another idea is to chew gum without sugar Idealica, if what you have above all is anxiety.
It is better not to resort to solid foods, but if it costs you a lot not to eat between meals, you can take a raw carrot, which is a food that forces you to chew and will take away your anxiety about eating.
