During the lunch break or for a quick meal , many people eat a sandwich on the fly.
Is it possible to do a sandwich diet? Yes, if you choose light sandwich recipes and avoid compensating for other meals of the day.

In this article I will explain how.
On the one hand we see a simple scheme to keep in mind to prepare light sandwiches, about 300 calories, which are the equivalent of 70 grams of pasta with a little simple sauce. But they are more balanced than a first course and more filling.
On the other, practical advice for managing other meals and snacks.

WHY MAKE LIGHT SANDWICHES?

Many people believe that eating a sandwich is equivalent to not having a full meal. This despite the fact that the sandwich is stuffed with ingredients that risk remaining “on the stomach”. For example fatty cheeses, hamburgers, salamis that are too savory and fatty or other cold cuts, sauces. There are often multiple protein sources together, too much fat associated with bread carbohydrates, and vegetables are minimized. The result is that we are not very satisfied, and we often consume 450-600 calories depending on the type of choice, but we seem to have not eaten enough.

If you are at the bar or you prepare it at home, you can make it yourself or have a better, balanced, leaner and decidedly normocaloric, and not high calorie sandwich made.

The ideal sandwich should not exceed 300-350 calories on average.
Accompanied by a citrus juice or pineapple juice it becomes the perfect meal, with 400-450 calories maximum.
This will then allow us to have adequate snacks and two adequate meals in addition and lose weight.

THE RULES FOR AN IDEAL SANDWICH: HOW TO MAKE LIGHT SANDWICHES.

• A PORTION OF WHOLEMEAL CARBOHYDRATES OR IN ALTERNATIVE, COMMON BREAD BUT LIGHTLY TOASTED. If you don’t like wholemeal bread, toast some durum wheat bread to reduce the glycemic load and make it more digestible. It is also better to always “smollicare” the sandwich. 
  So choose a 65 grams wholemeal sandwich or 55 grams of durum wheat semolina bread . The ideal is not to exceed these quantities. If, on the other hand, you opt for common bread, such as a rosette, always toast it on both sides and smollicate it: the final result must also be around 55 grams.
  Our base must provide us with 150 calories.
• CHOOSE BETWEEN LEAN ANIMAL PROTEIN OR VEGETABLE PROTEIN.
  Choose a single protein alternative to not make the sandwich indigestible but still reduce the glycemic load of the meal and promote satiety.
  For example. 50 grams of light mozzarella / 50 grams of bresaola or raw ham / 70 grams of defatted cooked ham, one egg omelette + one egg white / 70 grams of chicken or turkey breast / 50 grams of smoked salmon / a small box of tuna well-drained oil / 70 grams of cottage cheese / 50 grams of tofu / 70 grams of wheat muscle / 75 grams of cottage cheese.
  We can alternate sandwiches, sometimes choosing animal proteins and sometimes vegetable ones. This protein filling must provide us with 80 calories maximum. If you have it prepared, have your chosen sliced ​​weighed or consider making 4 slices. If you order it off a menu, get something taken away. For example if you order a mozzarella and ham sandwich, ask for it without mozzarella.
• DOUBLE RATION OF VEGETABLES.
  We make two layers of vegetables to choose from grilled vegetables without added oils, fresh lettuce or rocket or green leafy vegetables such as baby spinach, and then tomatoes, cucumbers. The more you stuff it with vegetables, the better.
  For example lettuce + tomatoes, cucumbers + spinach, rocket + grilled zucchini.
  You can add pickles, which make it very tasty: make sure they are pickles and not pickles. This double filling provides us with around 30 calories.
• ANY ADDITION OF FATS.
  If we have chosen tuna in oil, salmon or raw ham or omelette, we can skip this step. If we have chosen chicken, turkey, cooked ham, tofu, we can add a small resource of fat. In order not to exceed, we choose these variants: 25 grams of avocado or a dozen olives or half a teaspoon of oil, just to wet the vegetables, or a level teaspoon of pesto, or a teaspoon of mixed seeds (sesame, sunflower, etc.) or two level teaspoons of hummus. This will give us about 40 more calories, but it makes the sandwich more delicious and digestible. If you skip this step, you’ll get a sandwich of around 280-300 calories. Otherwise a sandwich of about 340-350 calories.
  Now that I have given you so many different options, let’s see how to regulate ourselves in other meals.