A quick lunch 🤤♥️ 

Let's find out together what is good to know when we eat a sandwich and what we must actually pay attention to. When we are running and lunchtime is approaching we do not know what to eat and very often we head to a sandwich, but is it actually the best choice we can make? Also because our days are long and tiring, in this way we have the strength to face them in the best possible way. If we talk about sandwich the choice falls very easily on a filling with sausages but we are sure that nutritionists do not find it a correct and healthy thing, also because excessive consumption placed at an increase in sodium and lipids in the blood that can have consequences on our body. We could be subject to cardiovascular problems but also obesity and water retention, that's why we can eat sandwiches but we must have some small care in our choices and not only. Let us remember that the filling is the most important and present part. So let's start the vegetables like the salad that we know very well helps us to feel full, or cherry tomatoes or cucumbers, otherwise we can also choose eggplant and zucchini but I recommend they must be grilled and not in oil. Probably you have never thought about it but chickpea hummus helps us with the sense of satiety and also allows us to have an excellent supply of fibers that give us a hand with mental and physical fatigue. Spinach is also rich in substances that help us in many different ways. Let's say that it is good to combine cheese instead of cold cuts. One of the best is the fresh goat cheese because it has a thousand qualities, first of all it has a low lactose content and this helps us with digestion, then it has very few calories and little cholesterol, in short, it is fine even if we want to lose a few extra pounds or we have high cholesterol. The perfect match then would be lettuce or radicchio and goat cheese, alternatively we can also put boiled eggs that help us with the sense of satiety, also breaking our hunger, but in this case the best combination, as far as vegetables are concerned, is rocket.

How many of you, every day, are forced to eat a sandwich outside the home and maybe on the fly? Losing a few pounds and sticking to the diet is difficult when you are always in a hurry. To stay in shape you don't need to give up a quick lunch break, just focus on the right foods. The sandwich has always been considered the enemy of the diet, but it is not at all so, much in fact depends on the way it is prepared and the bread we choose. The important thing is, first of all, to give yourself at least twenty minutes to eat it. In order for the stomach to reach the first signs of satiety, it takes no less than twenty minutes. So the first thing I recommend is not to eat the sandwich or toast in a few bites or to devour it in just two bites, but to chew it, slowly. At least thirty times. Even better, if your diet includes a sandwich for lunch, it would be helpful to focus on your meal and stay away from smartphones. Focus on the act of eating your sandwich and rid your mind of stress. Avoid eating your sandwich on the street while walking, but enjoy your lunch break relaxed. It does not matter if sitting at a bar table, by the sea or in the park, now that the beautiful days have finally arrived, eaten but seated. In this way you will reduce the risk of perceiving that you have eaten little. Also avoiding the temptation to do an encore. As proven by many scientific studies, there is a relationship between mindful eating, portion management and weight maintenance. This quick meal should only be eaten at lunch, with a bottle of still water. At breakfast you can drink a cup of green tea, accompanied by a smoothie with fruits and vegetables and a low-fat yogurt. Enjoy a rye sandwich with salmon and avocado sauce for lunch, while for dinner you can treat yourself to a baked sea bass with a side of grilled vegetables. The sandwich should not exceed one hundred grams in weight. But if you really can't give up cold cuts, choose bresaola. Bresaola contains only 15 kcal per slice. Or choose cooked prosciutto, lean. The prosciutto contains only 26 kcal per slice. Among the meats it is better to definitely prefer white meats. Excellent chicken or turkey breast. Simply grilled and flavored only with lemon and aromas or spices. The sandwich diet allows you to make a quick meal and lose 2 kg in a week.