Would you like to skip a meal to lose weight, or rather, replace a meal to lose weight, especially if you are away from home, with a satiating, nutritionally complete and healthy alternative?

Well, there is no need to buy replacement meals or prepare them if we don’t want to, are lazy, or don’t have time. In this article we will see what are those natural foods that work to replace a meal.

They are useful because, if we don’t have time, they allow us to eat something nutritious instead of relying on a bar or making a sandwich or eating only fruit for example.

And they have particular characteristics that make them perfect to satiate us for a long time, something that would not happen if instead we limited ourselves to a salad, a vegetable or a yogurt.
We will then deal with individual foods .

Let’s see what they are and why they work.

NATURAL FOODS THAT CAN REPLACE A MEAL

• For a meal that provides us around 350 calories.

  We can eat 100 grams of fresh coconut. In fact, fresh coconut contains more calories than any fruit, in fact it is a large pulpy nut, but it also contains fats and fibers that satiate for a long time. It has a unique fat profile, meaning it is one of the few foods to have medium-chain saturated fats that do not raise cholesterol. And it’s low in carbs, the equivalent of a teaspoon of sugar. The rest are all fibers.

  It contains many trace elements, even copper and selenium, and is an excellent source of potassium. But above all, try to chew a pound of fresh coconut and you will find that you will be forced to work half an hour of jaws. It is one of the most satiating foods found in nature due to its leathery texture. It is an incredibly good meal replacement for this reason.
  For example, if we are in the office, it is the ideal meal that will not make us think about food for hours and is practical to take with you.

• 320 calorie meal.

  Try a sliced ​​avocado (pulp weight 200 gr.), Seasoned with a hint of mustard, pepper and lemon juice or plain. Here is another superfood, which satisfies very demanding palates, has excellent fats that help the metabolism, of the monounsaturated type like olive oil, but like coconut it has a very low glycemic index.

  It is also very nutritious, it contains an amino acid profile that makes it very useful in those who make diets with a reduced content of animal proteins. Its full-bodied taste makes it very satiating and very satisfying for the palate. In addition, this can also be carried with you, thanks to its leathery skin. If ripe, just peel it with your hands.

• For a 250 calorie meal.

  You can eat a large boiled potato (280-300 grams), even sweet, if you want to keep the glycemic load under control. But for those who choose the traditional potato, just boil it with the peel and then let it cool. With a pinch (optional) of salt, the boiled potato is the food with the highest satiation index of all according to the studies on the food satiety index. It can therefore replace a meal very well.

  Not only. You should know that the starch of potatoes, the so-called potato starch, is the starch that most of all contributes to creating butyric acid in the intestine, a short-chain acid that is associated with increased metabolism. Furthermore, the potato reduces nervous hunger, so much so that it is the protagonist of one of the most famous diets for those with several kilos to lose, namely the potato hack or potato trick . It should be consumed with the peel.

• 200 calorie meal.

  Another quick and easy snack that can be found for example in winter are roasted chestnuts. About 150 grams of roasted chestnuts provide a hectogram of net fruit, which provides just under 200 calories. They contain many B vitamins, vitamin C and a lot of potassium.

  Chestnuts also have most of the essential amino acids, so especially if you take roasted chestnuts, remember that a small cone travels on two hundred calories and can replace a carbohydrate-based meal with a low glycemic index. So much better to eat chestnuts than crackers. In addition, roasted chestnuts, both for having to remove the peel and for the fact that they are warm and full-bodied in flavor, consistent and callused, are also satiating and satisfying for the palate.

WHAT TO EAT AT THE FOLLOWING MEAL?

These meal replacements can replace lunch or dinner in an effective and healthier (as well as cost-effective) way than commercially available meal replacements.

In the next meal you can easily eat a small second of grilled fish or meat or two eggs or two eggs or natural tofu or boiled legumes if you want to lose weight. One of these choices can be combined with raw and cooked vegetables or salad at will with a dressing of a teaspoon of oil, plus a 25/30 gr slice of wholemeal bread. and a fruit of your choice (apart from banana). This is if we choose the 350-300 calorie alternatives.

If instead we choose the last two alternatives, we can give ourselves something more. For example, we can use these meals when we have to go out to eat a margherita pizza.

Learn more: Discover The Diet of Meal Replacement: Lose weight with DIY recipes.