It’s BBQ season and when you’re trying to lose weight, ‘BBQ’ is probably a word you don’t want to hear. But don’t panic, this list of BBQ fatty favourites and low calorie alternatives are here to save the day and keep you on track during your weight loss journey, whilst still allowing you to have some fun in the sun.
Hamburger:
Whilst you could just about get away with eating just the hamburger at 280 calories (for a 4oz) of course it doesn’t end there. Once you have factored in the buttered bun and the melted cheese and whatever other goodies, you’re looking at a total of around 600 calories and 41.5 grams of fat. So if you’re looking for the healthy option, burgers are most definitely not the one for you.
Alternative: For many, a barbeque is just not the same without meat but if you’re watching what you’re eating it’s important to make the right choices about which meat your cooking. Sirloin, chicken breast or skinless turkey can all be healthier alternatives to the fatty hamburger. If you really can’t resist make sure you’re opting for lean or extra lean beef products.
Potato Salad:
Lets be honest, it definitely sounds a lot healthier than it is and there is very little resemblance of this dish to a salad. Whilst potatoes aren’t awful for you, it is the tonne of mayo that goes with it which will drastically derail your diet, with one serving containing up to 200 calories. Ultimately this is a high-fat high-calorie bomb on your health goals so stay clear.
Alternative: Coleslaw can act as a healthier alternative, being sure to lay off the mayonnaise or even try serving it with vinegar dressing instead!
With cabbage being the main star it means it’s low in carbohydrates, low in calories and high in fibre!
Ribs:
Although they taste good we can’t say the same about its health benefits. All it takes is 2 baby-back ribs to cost you around 290 calories. And as for the BBQ sauce, it is just loaded with added sugar, salt and other processed ingredients! So, make sure to check the bottle before you lather it over all your food.
Alternative: Veggie Kebabs mean you are still able to get the bbq flavour without the calories and fat of traditional choices. Stomach filling fibre, packed with vitamins and minerals.
Cocktails:
Most people will agree that barbeques and alcohol come hand in hand, but just because it’s a drink doesn’t mean it’s calorie free. The combination of alcohol and its sugary counterparts can actually increase blood sugar levels 20 percent higher than expected and a small 3.5 ounce drink can pack around 160 calories.
Alternatives:
Try using a mixer which contains low sugar and low calories. Using a juice which contains no added sugar like cranberry juice can be a great alternative to cola, just be sure to read the ingredients list to make sure it is 100% juice. Or if you want to be a little extra healthier, drink a vodka lime and soda water which is only 96 calories as the soda water doesn’t contain any calories.
Beer:
It’s the cheap and cheerful crowd pleaser that brings in around 154 calories per can to the party. While 154 calories doesn’t seem too bad, let’s be honest, no one only has one can of beer. Drinking beer when trying to lose weight means it will actually cause your body to burn less fats and can cause weight gain by interfering with blood sugar levels. This occurs when the blood sugar drops and the body doesn’t convert glycogen, therefore tricking your brain into thinking you’re hungry, and before you know it, you’ve had 2 burgers and a very generous helping of potato salad!
Alternatives
Opt for a low calorie version of your favourite beer or enjoy a low calorie cocktail instead. Kombucha has a tangy fizz and some types even taste similar to beer, and 1 cup of this stuff only contains 28 calories.
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