Can hearty food also be healthy?
Yes, you can have healthy and hearty food at the same time. A truly filling lunch can actually be good for you! Fatty food is often portrayed in the media as the source of all weight gain. The food industry advertises low-fat products everywhere we go. As a society, we have been told that a low-fat diet is key to good health.
Now, the exact opposite is being discussed: a diet where you focus on a moderate carbohydrate intake and eating healthy fats rather than cutting out fats altogether.
So what causes cravings?
It turns out that eating too many carbohydrates often puts our insulin levels out of balance. Having a bread roll with Nutella in the morning at work and pasta with tomato sauce during your lunch break can have a major effect on your body: simple carbohydrates, such as white flour and sugar, are absorbed quickly into the blood, meaning blood sugar levels rise sharply. The body tries to channel this energy into the body’s cells and releases insulin to regulate blood sugar, quickly restoring the levels and making us feel hungry again. And, in turn, this makes it difficult for us to focus, which is not a helpful situation to find yourself in on a stressful day.
How can hearty food be healthy?
How can you avoid the insulin spikes and cravings? With hearty food. Fat and protein-rich foods such as cheese, eggs, chicken, fish and non-skim dairy products give you a huge advantage. Fat and protein are digested more slowly and are thus absorbed gradually into the bloodstream to keep you feeling fuller for longer. The trick is to eat foods with a low carbohydrate content without reducing the fat and protein components. A small increase in carbohydrates will keep your insulin levels stable and make you feel satisfied faster and for longer. You’ll save on calories without starving.
How do I stay full for longer?
To avoid nagging cravings and to stay full longer, there are little tricks you can implement to help you keep your blood sugar levels stable. This way, you can eat hearty, healthy food and really enjoy your favourite hearty meals.
1) BE AWARE OF THE EXTRA SIDES
If you like to eat fatty meat, eggs and more, that’s no problem. Make sure you have the right side dish though. Instead of potatoes, pasta or rice, choose vegetables or legumes. Although sometimes difficult, try to avoid bread as a starter with your Italian meal or eat your sausage without bread.
2) QUANTITY IS IMPORTANT
We do not recommend any type of diet, and you don’t have to go completely without certain food groups. Just make sure that the carbohydrate content on your plate is kept low and the focus is predominantly on fat and protein – and, of course, lots of fresh vegetables.
3) HIGH-QUALITY FATS
We’re not saying you should dunk everything in mayonnaise now; all fats are not equal. Try to choose high-quality fats such as rapeseed or linseed oils as these have important unsaturated fatty acids. The body does not store these in its fat deposits. Instead, it uses them to maintain cell membranes, produces hormones and supplies your brain with fuel.
4) EAT MORE FAT
Do you always use 0.5% fat milk, skim quark or low-fat cheese? Try full-fat products instead. First of all, they not only taste better, but they also keep you full for longer thanks to the ratio of carbohydrates from lactose and fat. Tip: Instead of milk, you can also try diluted cream.
5) LESS SNACKING BETWEEN MEALS
If you eat more fat in your main meals, you will soon see that you stay full for longer. This can help avoid the afternoon slump and give your body more energy during work hours.
Great dishes for savoury low-carbohydrate meals include aubergine au gratin, goulash, turkey, eggs and bacon, or breakfast quark. If you feel like snacking at work try these alternatives.
Hearty and healthy food: Test yourself
“Hearty” and “healthy” foods can go together well. You don’t have to go without – just rethink your meals a little. Pay attention and test yourself for a few days with a lower carbohydrate intake. Maybe you’ll notice a difference. Many report that better skin is a positive side effect of a reduced-carbohydrate diet, while others say that the feelings of bloatedness or ‘food coma’ after eating are greatly improved. This helps you stay alert in the afternoon and concentrate on work more easily.
Pay attention to your hunger, and eat only as much as you need to be satisfied. We do not advise eating excessively. The simple rule remains: You gain weight when you consume more calories than you burn, and you lose weight when you eat fewer calories than you burn. A fat-rich diet will ultimately help you stay full longer and thus save you calories in the long term.