Three delicious recipes for weight loss

Fat in the middle of the body? That’s why it’s so dangerous!

The Doc Fleck & Co. Belly Fat Program: Three Delicious Recipes

Three recipes to fight belly fat

Claudia Timman, Edel Verlag GmbH

When it comes to health, a few extra pounds on your hips or butt isn’t nearly as dramatic as Dr. Anne Fleck’s nutrition papers says. However, the situation is different with the middle of our body: if you put too much fat here, you increase your personal risk of many diseases – from osteoarthritis to type 2 diabetes and cancer.

But the good thing is that unlike other places, dangerous belly fat can be reduced faster by changing your diet. And that’s exactly what the medical team’s “Anti-Belly Fat Program”* aims for: the book explains not only exactly what makes padding so dangerous, but also how to get rid of it with exercise. and the right choice of food can declare a fight. For example, with recipes specifically designed for breakfast, lunch and low carb between meals. We present here three delicious examples!

These are the consequences of excess abdominal fat

Excess energy is converted into fat and stored in the body “for bad times”, namely in the subcutaneous tissue, but also in the abdomen, among others. This fat in the tissues between the organs is very critical: it produces messenger substances that make you sick, according to nutrition literature. These consequences are particularly common: increased cholesterol levels, type 2 diabetes, cardiovascular diseases such as high blood pressure and heart failure up to strokes, liver and lung diseases, osteoarthritis and even Alzheimer’s and cancer.

So the question is: how much abdominal fat is too much? Your waistline can give you a first clue. Here we explain how you can test your personal risk with a simple measuring tape. And what types of meals are particularly good for managing the pounds in a healthy way, see below.

Crunchy muesli without sugar

Crunchy muesli without sugar

A little maple syrup gives the muesli its sweetness

Claudia Timmann, Edel Verlagsgruppe GmbH

Ingredients for about 700 grams:

  • 50g shelled hazelnuts
  • 50 g walnut kernels
  • 50 grams of almonds
  • 50 g grated coconut
  • 150 g soft rolled oats
  • 150g soft rolled oats
  • 100g unsweetened dried fruit (e.g. apricots, plums, sour cherries)
  • 50g virgin coconut oil
  • 2 tablespoons of maple syrup
  • ½ teaspoon of cinnamon
  • ½ teaspoon ground vanilla

Preparation time: 20 minutes

Preparation:

  1. Crush hazelnuts, walnuts and almonds. Combine coconut flakes and both types of rolled oats in a bowl. Finely chop the dried fruits.
  2. Heat the coconut oil in a large nonstick skillet and add the maple syrup. Add the nut and oatmeal mixture and roast vigorously over medium heat for about five minutes, turning. Stir in the dried fruit, cinnamon and vanilla and continue to toast the muesli for about two minutes without turning it.
  3. Take it off the heat and let it cool. Pour the finished muesli mixture into an airtight container or glass. Stored in a dry place, it will keep for about four weeks.
  4. At breakfast, pour about 60 g of muesli per person into a bowl with 200 ml of unsweetened vegetable drink (oats or almonds for example). Wash 125g of fresh seasonal fruit (eg berries, orange, apple, pear), cut into bite-size pieces and add.

Nutritional values ​​per serving (about 60 g): about 300 kilocalories, 7 g protein, 18 g fat, 25 g carbohydrates, 5 g fibre, 3.9 g polyunsaturated fatty acids

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Chicken nuggets with pumpkin cream

Creamy Pumpkin Chicken Nuggets

Crispy nuggets with a light side dish – calorie-free enjoyment!

Claudia Timmann, Edel Verlagsgruppe GmbH

Ingredients:

  • 250g chicken breast
  • 1 egg (size M)
  • Salt, ground pepper
  • 2 tablespoons wholemeal spelled flour
  • 60g slivered almonds
  • 400g butternut squash
  • 100g brown mushrooms
  • 4 spring onions
  • 1 clove of garlic
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon grated organic lemon zest
  • 150ml vegetable stock
  • 2 tablespoons rapeseed oil for frying
  • 2 tablespoons sour cream
  • (24% fat)
  • 2 tablespoons chopped parsley

Preparation time: 35 minutes

Preparation:

  1. Wash the meat, dry it and cut it into small pieces. Beat the egg with salt and pepper in a deep plate. Put the flour and the slivered almonds in deep plates. First coat the chicken pieces in the flour, then dip them in the beaten egg and finally coat them with the slivered almonds.
  2. Peel the pumpkin, deseed it and cut it into cubes of about 1½ cm. If necessary, clean the mushrooms, dry them and cut them in half or in quarters. Clean and wash the spring onions and cut them diagonally into pieces 2 to 3 cm wide. Peel and finely chop the garlic. In a large saucepan, brown everything in olive oil over medium-high heat for 2 to 3 minutes. Add the lemon zest and broth and simmer another 6-8 minutes with the lid closed.
  3. Meanwhile, in a large nonstick skillet, brown the nuggets in the canola oil over medium-high heat for 4 to 5 minutes on each side, until golden brown. Remove and drain on absorbent paper. To serve, season pumpkin mixture generously with salt and pepper and stir in sour cream. Arrange the nuggets and vegetables on plates and sprinkle with parsley.

Nutritional values ​​per serving: approximately 690 kilocalories, 46 g protein, 44 g fat, 22 g carbohydrates, 10 g fibre, 8.4 g polyunsaturated fatty acids

Vegetable fritters with cottage cheese and herbs

Vegetable fritters with cottage cheese and herbs

Tampons also work without potatoes!

Claudia Timmann, Edel Verlagsgruppe GmbH

Ingredients for 2 people:

  • 150 grams of carrots
  • 150g zucchini
  • Salt
  • 200 g lean cottage cheese
  • 1 tablespoon cold-pressed flaxseed oil
  • 1 small red onion
  • ½ bunch of parsley
  • 3 sprigs of dill
  • ½ bunch of chives
  • ground pepper
  • 30 g grated mountain cheese (at least 30% dry fat)
  • 1 egg (size M)
  • 1 teaspoon peeled psyllium husk
  • 2 tablespoons rapeseed oil for frying

Preparation time: 30 minutes
Drawing: about 20 minutes

Preparation:

  1. Clean, peel or wash the carrots and courgettes and coarsely grate them on the vegetable grater. Mix the grater with ½ teaspoon of salt and leave for about 20 minutes.
  2. Meanwhile, mix the fromage blanc, 2 tablespoons of water and the linseed oil. Peel the onion and chop finely. Wash the herbs, dry them, tear off the parsley leaves and dill tips and chop them finely, cut the chives into thin rolls. Reserve 2 tablespoons of herbs for the pancakes, mix the rest with the fromage blanc mixture and the onion, salt and pepper.
  3. Squeeze the grated vegetables well into a clean kitchen towel and toss in a bowl with the reserved cheese, egg, psyllium and herbs, salt and pepper the mixture. Preheat the oven to 80°C.
  4. Heat the oil in a large skillet. Add 2 tablespoons of vegetable mixture per donut and press flat. Fry 3-4 donuts at a time over medium-high heat for 3-4 minutes on each side. Remove, drain on absorbent paper and keep warm in the oven. Turn the remaining mass into donuts in the same way. Arrange on plates with the fromage blanc with herbs and garnish with herbs if desired.

Nutritional values ​​per serving: approximately 360 kilocalories, 25 g protein, 24 g fat. 12g carbs, 5g fiber, 6.5g polyunsaturated fatty acids

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