Top 10 Ways to Enjoy BBQ Season Without Gaining Weight

21-06-2022 10 5 0 0 Báo lỗi

If you're trying to lose weight - or even maintain your current weight - it might be difficult to do so when great BBQ food is all around you. BBQs, on the other hand, don't have to be full of sugar, salt, and fat. You can still eat fresh, healthful foods while striving towards your healthy eating goals. Here are some tips for making BBQs enjoyable while staying on track with your goals!

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Go Lean With Your Meat to Reduce Total Fat Intake

At a barbecue, meat takes center stage. Leaner meat slices are always a fantastic way to cut back on fat. On the grill, lean ground turkey and boneless skinless chicken are delicious, and shrimp and scallops are a fun way to dress up your grill.


Although nutritional information varies by brand, a typical beef hot dog without the bun has around 150 calories and 5 grams of saturated fat. Half a fillet of grilled chicken, on the other hand, has just 73 calories and 0.4 g of saturated fat, according to the U.S. Department of Agriculture (USDA). You can marinate meats in fresh pineapple juice, which is a natural, tasty meat tenderizer. Or put vegetables and lean meat of your choice onto skewers and grill them, then drizzle them with homemade pesto, nut butter, or roasted red pepper sauce, as well as a sprinkle of fresh herbs.

Go Lean With Your Meat to Reduce Total Fat Intake
Go Lean With Your Meat to Reduce Total Fat Intake
Go Lean With Your Meat to Reduce Total Fat Intake
Go Lean With Your Meat to Reduce Total Fat Intake
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Experiment With a Meatless Burger to Ease Into Plant-Based Eating

Whether you have plant-only eaters at your picnic table or are a vegan or vegetarian yourself, a few meat alternatives might benefit everyone's health. Portobello mushrooms stuffed with goat cheese and fresh herbs can be grilled. Put them on buns and you've got yourself some tasty veggie burgers. For another hearty meat-free main dish option, try stuffed bell peppers. Bell peppers have a smoky, charred flavor that makes them stand out.


More fiber, vitamins, and minerals may be added to your diet by eating more plant-based food. One of the things that stands out about plant-based foods, according to MD Anderson Cancer Center at the University of Texas, is their fiber, which may help keep you regulate your blood sugar, lower your cholesterol, and reduce your risk of colorectal cancer.

Experiment With a Meatless Burger to Ease Into Plant-Based Eating
Experiment With a Meatless Burger to Ease Into Plant-Based Eating
Experiment With a Meatless Burger to Ease Into Plant-Based Eating
Experiment With a Meatless Burger to Ease Into Plant-Based Eating
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Skip Chips and Reach for Veggies to Lower Calories and Ramp Up Nutrition

You'll most likely want to eat something while the grill is heating up. A bowl of chips and dip is frequently left out by the host, but you should think carefully before grabbing a handful. “Skip potato chips, and opt for crunchy veggies like peppers, carrots, and broccoli or cauliflower florets with salsa or guacamole”, suggests Maggie Michalczyk, RDN, blogger at Once Upon a Pumpkin.


According to the USDA, a small, single-serving 28-gram bag of plain potato chips has 152 calories. According to the USDA, 1 ounce (oz) of red bell pepper (which has a comparable volume) provides roughly 7 calories. Salsa is low in calories (approximately 12 calories per tablespoon, according to the USDA), and it gives a boost of nutrients from the tomatoes. Or you can grill green, yellow, red, and orange peppers and then puree them separately for an assortment of vibrantly colored dips.

Skip Chips and Reach for Veggies to Lower Calories and Ramp Up Nutrition
Skip Chips and Reach for Veggies to Lower Calories and Ramp Up Nutrition
Skip Chips and Reach for Veggies to Lower Calories and Ramp Up Nutrition
Skip Chips and Reach for Veggies to Lower Calories and Ramp Up Nutrition
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Offer to Bring the Veggie Side if You’re Not Hosting the Party

Veggies are naturally low in calories and high in fiber, making them an effective weight-loss strategy. They balance out the richness of the ribs, burgers, and sausages by being bright and refreshing.


A chickpea salad with herbs, sweet roasted peppers, and bright red wine vinegar; mustardy potato salad with crisp green beans; crunchy sesame slaw; and grilled corn salad with loads of lime and cilantro— are some classic options you can refer to. Alternatively, make a grilled corn salad with cherry tomatoes, fresh basil, sliced red onion, olive oil, and a pinch of freshly ground pink peppercorns.

Offer to Bring the Veggie Side if You’re Not Hosting the Party
Offer to Bring the Veggie Side if You’re Not Hosting the Party
Offer to Bring the Veggie Side if You’re Not Hosting the Party
Offer to Bring the Veggie Side if You’re Not Hosting the Party
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Enjoy Homemade Coleslaw but With Extra Nutrition

Traditional coleslaw recipes and premade products have become a BBQ classic, on the other hand, they are high in saturated fat and calories. According to the USDA, one cup of traditional coleslaw has more than 300 calories and 3 grams of saturated fat.


The American Heart Association (AHA) recommends consuming no more than 13 grams of saturated fat per day on a 2,000-calorie diet. So just the coleslaw would put you over your daily allowance by 23%. Saturated fats should be avoided because they're proven can raise LDL ("bad") cholesterol and increase your risk of heart disease. Instead, use fresh tarragon, green apple, fennel, celery, flat-leaf parsley, white cabbage, a squirt of apple cider vinegar, and a drizzle of grapeseed oil to make a light and tasty classic.

Enjoy Homemade Coleslaw but With Extra Nutrition
Enjoy Homemade Coleslaw but With Extra Nutrition
Enjoy Homemade Coleslaw but With Extra Nutrition
Enjoy Homemade Coleslaw but With Extra Nutrition
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Sip Spritzers Instead of Soda and Other Sugary Drinks

To wash down all that BBQ meat, you might reach for a soda, sweetened tea, or lemonade, but those beverages are high in sugar and calories, which can lead to weight gain and are almost completely devoid of nutrients. With beverages at a BBQ, the calories may rapidly add up. According to the USDA, an 8 oz glass of Minute Maid lemonade includes 110 calories and 28 g of sugar.


Spritzers are a great way to avoid unhealthy drinks without having to settle for plain water. While it may not be the healthiest beverage on the planet, it is certainly healthier for you than sugary soda, and the carbonation seems to quench your thirst more effectively than plain water. For a DIY spritzer bar, you can try pureeing a range of fresh fruits, berries, peaches, and watermelon; and add citrus slices (like lemon, orange, and grapefruit), as well as herbs like basil and mint for garnish.

Sip Spritzers Instead of Soda and Other Sugary Drinks
Sip Spritzers Instead of Soda and Other Sugary Drinks
Sip Spritzers Instead of Soda and Other Sugary Drinks
Sip Spritzers Instead of Soda and Other Sugary Drinks
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Lighten Up Dessert by Taking Advantage of Mother Nature’s Candy

During the summer, don't forget to take advantage of the delicious fresh fruit that is in season. Fresh fruit, in general, contains less calories and more fiber than traditional desserts such as cookies, brownies, and cake.


Try grilled peaches and serving them with a dollop of Greek yogurt, a few sprigs of fresh mint, and a drizzle of honey for a tasty treat. Peaches are high in fiber and include a variety of vitamins and minerals. In terms of weight loss, they're also low in calories, with only 71 calories per cup, according to the USDA. Grilled pineapple with feta cheese crumbled and fresh mint is also a must-try.

Lighten Up Dessert by Taking Advantage of Mother Nature’s Candy
Lighten Up Dessert by Taking Advantage of Mother Nature’s Candy
Lighten Up Dessert by Taking Advantage of Mother Nature’s Candy
Lighten Up Dessert by Taking Advantage of Mother Nature’s Candy
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Be Mindful of Added Sugar in Condiments, Which Can Contribute to Weight Gain

Before picking up condiments for your BBQ, you should read the ingredients lists on the bottles before making those purchases. Look for added sugar on the nutrition facts label, which is listed separately. Added sugar adds to weight gain, and consuming too much of it raises your risk of heart disease and type 2 diabetes, according to the Centers for Disease Control and Prevention.


According to the USDA, a typical serving of ketchup (2 tablespoons) can contain up to 6 grams of added sugar. According to the American Heart Association, women should consume no more than 25 grams of added sugar per day, while men should consume no more than 36 grams. Overall, eating condiments in moderation will help you reduce your intake of high-fructose corn syrup and sugar, which can help you achieve your weight-loss objectives.

Be Mindful of Added Sugar in Condiments, Which Can Contribute to Weight Gain
Be Mindful of Added Sugar in Condiments, Which Can Contribute to Weight Gain
Be Mindful of Added Sugar in Condiments, Which Can Contribute to Weight Gain
Be Mindful of Added Sugar in Condiments, Which Can Contribute to Weight Gain
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Pass on Sugary Canned Beans and Make Your Own Healthier Version

For the sake of your taste buds and your health, skip the canned baked beans at a BBQ party. Make a three-bean salad with garbanzo beans, black beans, and red beans instead of baked beans (which are generally high in fat and sugar). These are all excellent plant-based protein and fiber sources.


According to the USDA, a cup of baked beans has 22 grams of sugar. Meanwhile, according to the USDA, a cup of garbanzo beans has just 7.87 grams of sugar. Making your own simple vegetarian baked beans using maple syrup, tomato paste, herbs, and spices is another option.

Pass on Sugary Canned Beans and Make Your Own Healthier Version
Pass on Sugary Canned Beans and Make Your Own Healthier Version
Pass on Sugary Canned Beans and Make Your Own Healthier Version
Pass on Sugary Canned Beans and Make Your Own Healthier Version
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Practice Mindfulness for a Fun and Guilt-Free Social Event

Barbecues are a fun and festive time. So practice mindfulness, or being present in the moment, and have fun! Don't forget to keep hydrated by drinking plenty of water, especially if it's hot outside. Staying hydrated may also help to keep hunger cues at bay. Fill your plate with a variety of bright foods, such as vegetables and salsa, but not to the point of deprivation. Take a small piece of one or two to savor if you want to enjoy some traditional sweets.


Another mindfulness technique is mindful eating, which involves paying attention to the texture and flavors of your food while you eat. At BBQs, mindful eating goes a long way. Indeed, studies suggest that mindful eating may be a valuable technique to include in your weight-loss strategy since past studies suggest that it might help with portion control and lower food cravings.

Practice Mindfulness for a Fun and Guilt-Free Social Event
Practice Mindfulness for a Fun and Guilt-Free Social Event
Practice Mindfulness for a Fun and Guilt-Free Social Event
Practice Mindfulness for a Fun and Guilt-Free Social Event


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