Sometimes you have a desire that nothing will satisfy that McDonald’s. Although this is one of the most popular fast food chains for a reason – it is relatively cheap and tasty – this is not the first place where you are going if you try to cut the fat of the belly. That said, although most menu elements are loaded with salt, sugar fat and excessive calories, there are some intelligent choices that will not ruin your well-being goals.
If you look at what you eat but you always want the convenience of fast food, these five McDonald’s articles offer a balance of flavor and nutrition to help you Violeta MorrisMS, RDN of Columbus, Oh, The concierge dietitian.
Egg McMuffin®
Nutrition: 1 McMuffin egg
Calories: 310
Fat: 13 g (saturated fats: 6 g)
Sodium: 770 mg
Crabs: 30 g (fiber: 2 g, sugar: 3 g)
Protein: 17 g
THE McMuffin egg is one of the most likely breakfast items in McDonald’s and although it is a little rich in fat and sodium, Morris says that he can always help reduce belly fats.
“McMuffin egg is an option of breakfast controlled by portion with 310 calories, 30 grams of carbohydrates and 17 grams of protein.”
She says: “If the cost is not a problem, I often recommend adding an additional egg to stimulate the protein content. This choice stands out because it avoids ingredients such as fatty meats and sweet pastries, which can contribute to blood sugar and reduced fullness. “
Morris adds: “As a dietitian, I encourage my clients to target at least 30 grams of protein and less than 500 calories at breakfast to support weight loss or weight maintenance objectives.”
Fruit and maple
Nutrition::
Calories: 320
Fat: 4.5 g (saturated fats: 1.5 g)
Sodium: 150 mg
Crabs: 64 g (fiber: 4 g, sugar: 31 g)
Protein: 6 g
THE Fruit and maple is by participating in McDonald’s and is weak in fast and sodium.
The meal “can support weight loss when chosen consciously,” explains Morris. “His oat rich in fibers can help digestion and promote a feeling of fullness, and the portion controlled by portion helps manage the overall caloric contribution.”
She explains: “That even if the carbohydrate content is on the highest side – 64 grams, this is mainly due to additional brown sugar. To reduce the consumption of sugar and carbohydrates, I recommend asking the brown sugar and using zero sweetening instead. The option is to add two egg rounds from the egg McMuffin to stimulate proteins and improve fullness. »»
Apple slices
Nutrition: 1 package
Calories: 15
Fat: 0 g (saturated fats: g)
Sodium: 0 mg
Crabs: 4 g (fiber: 0 g, sugar: 3 g)
Protein: 0 g
Abandon the unhealthy sides and go with apple slices.
Morris says: “Instead of ordering a medium fries– which contains 320 calories, 43 grams of carbohydrates and 15 grams of fat – exchanging them with apple slices, which have only 15 calories and 4 grams of carbohydrates. This represents more than 20 times less calories than fries! »»
She explains: “To put him in perspective, a person weighing 200 pounds should walk about 3 miles at a moderate pace to burn the fries, against only 2 minutes of walking to burn the apple slices.”
Stay attentive and consistent with small exchanges like this can have a big impact over time.
Quarter Pouner® * with cheese
Nutrition: 1 hamburger
Calories: 520
Fat: 26 g (saturated fats: 12 g)
Sodium: 1140 mg
Crabs: 42 g (fiber: 2 g, sugar: 10 g)
Protein: 30 g
When a hamburger wants to strike, it is difficult to fight the desire, so Morris recommends infamous Quarter pound With or without cheese.
“It offers a good balance between macronutrients – 520 calories, 26 grams of fat, 42 grams of carbohydrates and 30 grams of protein,” she says.
Morris explains: “I always recommend targeting at least 30 grams of protein per meal to help promote satiety, which can reduce hunger and prevent overeating in the next 2 to 3 hours. A simple tip that I often share with customers is to cut the burger in half and to use only half of the bun, move all the meat and garnish on one side. ”
She adds: “This small adjustment considerably reduces the content of carbohydrates and calories, while allowing you to enjoy the flavor of the burger and stay on the right track with your weight loss goals.”
Dasani® water
Nutrition::
Calories: 0
Fat: 0 g (saturated fats: 0 g)
Sodium: 0 mg
Crabs: 0 g (fiber: 0 g, sugar: 0 g)
Protein: 0 g
Hamburgers, fries and soda are the ultimate combo, but it is the worst mixture for your diet. Jump the fries, do not order a drink at the fountain – opt for water.
“The choice of water can help you feel satisfied more quickly, which leads to a reduction in food intake,” explains Morris. “More importantly, this helps you avoid liquid calories, which can be added quickly and contribute to weight gain.”
She explains: “In fact, a systematic review and a meta-analysis published in The American Journal of Clinical Nutrition have found that sugary drinks are linked to a BMI and higher weight gain in adults and children. By choosing water instead, you make a simple but powerful choice that supports overall health and can help reduce belly fats over time. »»
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