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Alexia Cornu (sports and nutrition coach)
Want to indulge in a little indulgence while you’re losing weight? Here’s a recipe inspired by a fast food restaurant that might interest you. A nutrition coach gives you her opinion on the nutritional value of this recipe!
When losing weight, it is necessary to eat fewer calories than you consume. For this, nothing beats a balanced and thoughtful diet! However, for this to work in the long term, you must not forget to include small daily pleasures in the equation! Aliénor Desvignes, nutrition coach, therefore suggested to the magazine In the femininea healthy recipe derived from the famous Big Mac from Mcdo. The goal? Reduce calories as much as possible while retaining the flavor of fast food. Nutritionist Alexia Cornu gives us her opinion on this famous recipe!
A healthy salad derived from the Big Mac from McDonald’s
Aliénor Desvignes describes her as “the summer salad version of the hamburger”. What is it made of? “Mainly lettuce leaves, a quarter of cherry tomatoes cut into pieces, a few slices of onion, cheddar cheese, pieces of sweet and sour pickles, a cooked hamburger steak and finally some homemade potatoes cooked in the oven”she explains to Au Féminin magazine.
And who says salad, says sauce to accompany it! To get as close as possible to the taste of the famous burger, the nutrition coach advises preparing your own homemade Big Mac sauce. To reproduce it, “Just mix 1.5 tablespoons of mayonnaise, with half a tablespoon of mustard, 1 pickle cut into small pieces, 1 half teaspoon of white vinegar, and add them to a little garlic and onion powder and paprika”. The taste of the Big Mac is guaranteed and for much fewer calories, according to the expert!
However, one question remains: can we eat this salad regularly? Another nutrition coach reacts to this recipe.
Nutritionally interesting foods
According to our nutritionist Alexia Cornu, “Iceberg lettuce provides a feeling of satiety thanks to its high water content. However, it remains much less rich in nutrients than spinach leaves or arugula for example”Cherry tomatoes and onions are excellent for your health. “They provide vitamins and antioxidants”.
For his part, “cheddar cheese, used sparingly, provides calcium and protein, while pickles add tangy flavor without many calories.”. Include cooked ground beef in this recipe. “increases the protein content of the dish and makes it more filling” explains Alexia Cornu, “They are also essential in the context of a weight loss diet because they help to maintain muscle mass.”.
On the other hand, for those looking to further reduce their saturated fat intake, the nutrition expert recommends “to opt for lean meat or a vegetarian alternative”.
Homemade sauce, an advantage for better controlling your calories
As with salad, making your own dressing is an excellent idea according to nutrition coach Alexia Cornu. “This allows you to avoid preservatives and additives found in commercial sauces, to better control the amount of fat and sugar you consume, while personalizing the taste according to your preferences.”.
While homemade mayonnaise sauce is a great alternative to industrial sauces, the expert recommends a few adjustments for those who want to pay particular attention to their fat intake. “You can replace all or part of the mayonnaise with sheep’s milk skyr to reduce fat and add a touch of protein. In terms of taste, to compensate for the reduction in fat, you can increase the spices like paprika, add a little chilli or incorporate fresh herbs like parsley or chives, which will enrich the flavour without adding calories.”
“For a lighter vinaigrette, also consider mixing olive oil, a little balsamic vinegar and herbs.” says the coach. So, yes, you will move away from the taste of the Big Mac, but in favor of a healthier sauce!
NO to diets, YES to WW!
A salad that should remain occasional
Although it is much healthier than a burger, the salad derived from the Big Mac should not be consumed in excess. “It is better to consider it as a weekly pleasure as part of a balanced diet.” says Alexia Cornu. “Including these types of meals in your diet is still important because it increases satisfaction and reduces the feeling of deprivation often associated with diets.”
To eat it more regularly or simply vary this meal, you can of course opt for the alternatives proposed by Alexia Cornu.
Slideshow: Nutrition: these 10 false friends that weigh down a salad