Any of us who have ever dieted
know the feeling – you’re still eating and you still feel like you don’t have
enough. Even while you’re eating, you’re already thinking about the next
meal, and the time passes so slowly that it seems like an endless story.
Although dieting is quite
challenging, there are tricks that can sidetrack your brain from constantly
thinking about food. Preparing for a competition is an extremely mentally
demanding process – even more so than physically. A good question is why that
is. Basically, it is because you have to utterly focus on achieving your goals
– and, most importantly, don’t get sidetracked. A strong mind and firm
determination plays by far the most important role.
Pre-competition and weight-loss
diets are generally based on the principle of reducing carbohydrate and fat
intake and increasing the intake of protein, vegetables and fruit. You have to eat a lot of high-volume meals
to keep you from going hungry all the time. Fortunately, we know a couple
of tips and tricks to get your hunger under control. Let’s take a look at
them:
1. Volume plays a key role
But what is meant by ‘volume’?
We recommend you to eat mainly high-volume foods. High-volume foods are
physically high in volume and low in calories. These are: leaf vegetables such as lettuce, spinach and kale; brassica vegetables such as cabbage,
cauliflower, sprout and broccoli; stem
vegetables such as paprika, onion, zucchini, celery etc.; fruits, mainly soft fruits such as strawberries,
raspberries, blackcurrants and blueberries.
Foods high in fibre and water are considered “high-volume foods”. Since both fibre and water are
almost calorie-free, they help keep you full even with a lower calorie intake.
In addition, if you have a good
appetite, eating high-volume foods is just for you. Not only will you eat more,
but you’ll also get plenty of fibre, vitamins and minerals. Meals such as poké
and salads also have the advantage of practicality – you can simply pack them
to take to work or school.
2. Proper seasoning works wonders
Diet foods are considered not
very tasty. But there’s good news – you can still enjoy all the flavours you
were used to while dieting. My number
one spice is cinnamon! You can add it to porridge, coffee, curd and yoghurt
with fresh fruit or sprinkle it on protein pancakes.
Another of the must-haves are FlavDrops. FlavDrops are calorie-free, so
adding them to your food won’t increase your caloric intake and at the same
time you will flavour your food with an interesting sweet taste. My favourites
are vanilla, caramel and blueberry from Scitec Nutrition. You can even add a
few drops of fruity FlavDrops to your water for a calorie-free sweet
drink.
3. Be creative
Wondering whether to have
pancakes or porridge during your diet? How about having both? In the low-calorie
version you can prepare both! Here are a few of my favourite recipes:
LOW-CALORIE PROTEIN PANCAKES
Whisk the egg whites with one
scoop of protein powder and make pancakes on a non-stick frying pan without
fat. You can adjust the amount of egg whites and protein powder according to
your needs. Top with fresh or frozen berries, cinnamon, protein pudding or
peanut butter.
I most often use vanilla
protein for pancake batter. I decorate the finished pancakes with Ehrmann’s
protein pudding, cinnamon and frozen berries.
PORRIDGE
On a low-carb diet,
carbohydrates must be substituted. My trick is to add one unusual ingredient to
the porridge – zucchini! I believe I’ve surprised you now! Pour boiling water
over the porridge, leave to stand and stir in the grated zucchini. The zucchini
must be grated as finely as the apples you add to the apple pie. Since zucchini
doesn’t have such a strong flavor, it doesn’t spoil the taste of the oatmeal –
it just increases the volume of the overall serving. Then you can add your
favourite protein, sprinkle it
with cinnamon and top with fruit and nuts.
LOW-CARB SPINACH TORTILLA
Who doesn’t love a tortilla?
This low-carb version is tasty, filling and very nutritious. Whisk three egg
whites, add 150g thawed spinach, salt, pepper, crushed garlic and one
tablespoon of pumpkin flour. Then form a “large pancake” on a non-stick frying
pan. Place the finished tortilla from the pan onto a plate, fill with low-fat
feta cheese, tuna, and fresh/grilled vegetables and then wrap it.
4. STAY HYDRATED = STAY HAPPY
You haven’t even eaten your
last bite and you’re already craving something sweet? Well, there is a remedy
for this! Give yourself a BCAA drink with lemon chunks, which not only has a
refreshing sweet taste, but also helps you stay hydrated. Mix the BCAA powder
of your choice with peeled lemon pieces, mix well and drink after meals.
BCAA crushed ice is a game
changer! It makes you think you’re eating because you have to consume it with a
spoon. Its taste is reminiscent of sorbet. Just put a few ice cubes, one scoop
of BCAA powder and lemon juice into a blender and blend. You can prepare it at
any time of the day.
Dieting doesn’t have to be such
a tragedy! All it takes is a little imagination and a few ideas on how to
remake some dishes to make them more filling. With these tips, you’ll not only
get full, but you’ll enjoy it too! We hope this article has helped you to
better focus on your fitness goals. Keep in touch with us – we’ll be adding new
tips and tricks soon. Fingers crossed!
This article was written by Lisa Kocsisová
