Updated: Apr 29, 2022
Food guilt is one of the most prevalent issues we see individuals struggle with on their path to eating more healthfully.
You’ve probably felt this way before because food guilt is so prevalent in our society, especially if you’ve been dieting on and off for years.
According to one research, roughly one-third of all food consumed by Americans makes them feel bad.
The study discovered that food guilt is mostly driven by the understanding that eating is bad. High sugar levels and overeating were also discovered to be major contributors to feeling of guilt.
Food guilt is widespread, which is why it’s critical to understand why it occurs and how to overcome it.
Food guilt may be detrimental to your emotional and your mental well-being, as well as lead to disordered eating behaviors, which are harmful to both your physical and mental health. Furthermore, having food guilt takes you from properly enjoying and appreciating your food and the numerous functions it plays in your life.
Learn why food guilt isn’t benefitting you and the first measures you can take to start overcoming food guilt.
WHY IS THERE NO REASON TO FEEL FOOD GUILTY?
It’s critical to grasp, on a rational level, that there’s no need or role for you to feel guilty or ashamed about your dietary choices.
A well-balanced diet and lifestyle incorporate all forms of food and recognize the varied functions food plays in our lives, from cellular nutrition to tradition, enjoyment, and culture.
But, after all, we don’t always eat logically or without emotion, do we? Nope! As humans, we include numerous layers into our dietary choices, such as our emotions, daily pressures, and environmental influences, thus we must use this information in our daily life.
Food guilt is not only counterproductive to developing healthy eating habits, but it may also be harmful to your physical and emotional health.
In one study, participants were asked if they linked chocolate cake with guilt or joy. People who identify chocolate cake with guilt are neither healthier nor more driven than those who relate it with happiness. In fact, they reported feelings less in control of their food and being more likely to overeat.
Have you ever felt this way about meals that make you feel guilty or ashamed?
This mindset leads to the start-and-stop cycle: The shame and guilt increase after overeating, so you try more rigid and restrictive behaviors to compensate for being “bad”, only to feel out of control around food because you’ve become hyper-aware that you can’t have it, and then you overindulge.
If you’re on a calorie-counting diet but still want to make and eat tasty meals, these tasty low-calorie dishes can come in handy.
We like to eat heartily, but we also prefer to eat healthily. And doing both at the same time is frequently difficult. Fortunately, cooking nutritious and delicious meals is not difficult. It all comes down to being prepared. So, if you’re on a diet and need to keep those calories under control, the recipes below will come in handy.
These are some of the greatest low-calorie dishes for you and your family to enjoy on weeknights. Enjoy!
Hummus with Chocolate Dessert
Instead of a savory hummus, how about a delectably sweet one? This chocolate hummus is a luscious and healthful, so you won’t feel guilty!
Again, chickpeas are the major component in this hummus, but to obtain the luscious tastes, you’ll need chocolate powder, coconut milk, maple syrup, and a few other basic ingredients. Serve with your favorite wafer cookies as a snack!
Beans are the key component of this chocolate batter of hummus, and you have the right to choose between black beans, cannellini beans, or-for authentic hummus-chickpeas or garbanzo beans.
It varies from typical hummus recipes in that the garlic, olive oil, tahini, and other savory components have been substituted with cocoa powder, chocolate chips, almond or peanut butter, and sweetener of choice (such as pure maple syrup, sugar, honey, or stevia for weight watcher friendly and sugar (calory free).
Chocolate Hummus desert is a terrific choice for gatherings since it is portable, easy to serve, and a fan favorite.
-A can of black beans
-3 and half tablespoon of cocoa powder (Standard or Dutch).
-Half a cup of your favorite sweetness.
-A third of a cup of your maple syrup.
- A quarter teaspoon of salt
-Two tablespoons of pure vanilla essence
You may substitute chickpeas or white beans with the black beans. Alternatively, instead of canned beans, use one and a half cup of cooked beans.
Drain and rinse the beans thoroughly before making the chocolate hummus. In a food processor, combine all ingredients except the things you’d want to add, [II1] until totally smooth, similar to brownie batter. If using, stir in the chocolate chips. (Although a blender is very helpful, a food processor will provide you a smoother texture.) Leftovers can be stored in the refrigerator for 4-5 days.
Energy Bites With Coconut Brownie Batter
Biting into an ooey-gooey chocolaty brownie is seductive. But it’s not always the healthiest option, especially for snacking. Instead, prepare a batch of these coconut brownie batter energy bites to set yourself up for success.
These chocolaty energy snacks are crafted with healthful ingredients and are naturally sweetened. Not only will they satisfy your chocolate hunger, but they will also satisfy your munching demands!
-1 cup of Raisins: Give these nibbles a chewy feel and make them a lot less expensive choice than the Dates.
-1 cup of Cashews: Combined with raisins to make a thick paste
-A quarter cup of Cocoa Powder: For a rich chocolate taste
-1 teaspoon Vanilla extract: Improves the chocolate’s taste
-A sprinkle of salt to bring out the sweetness of the raisins and shredded coconut.
-A pinch of cinnamon: Ground cinnamon is optional, but we adore the taste it adds to these bits.
-1/3 of a cup of Shredded coconut: For rolling and coating each energy ball with a subtle coconut taste.
In order to make these Coconut energy bites, you’ll need to break down the raisins and cashews, by using a food processor or high-speed blender. Do not skip the soaking of the raisins; it softens them and makes them easier to blend with the rest of the ingredients.
-Soak the raisins in water: Place the raisins in a bowl of boiling water and soak for 5 minutes before draining. Then set aside the shredded coconut on a platter.
-Create a paste: Combine the raisins, cashews, cocoa powder, vanilla extract, salt, and cinnamon in a mixing bowl. Pulse the mixture until it becomes as consistent as sand.
-Scoop and form: Remove the food processor blade and, using a spoon, scoop out the dough and roll it into a ball with your palms.
- Add a dash of coconut:
Roll each ball in the shredded coconut nut and place them in an airtight container in a single layer. Refrigerate for at least 30 minutes before serving.
Banana Bites That Are Frozen:
Eating a banana is undeniably a healthy decision, but it may quickly get monotonous, especially if done frequently. Make these delicious frozen banana bites to spice up an average banana snack!
Insert a dab of almond butter between the banana slices before dipping into melted chocolate. The banana bits should then be placed in the freezer and frozen until they get firm. Keep in an airtight jar in the freezer until you have a snack urge.
+ Three quarters of a cup (3/4) of medium sized ripe bananas
+1 Cup Of Chocolate Chips
+1 tablespoon of coconut oil
-Bananas should be cut into half inches of chunks. To prevent sticking, line a baking sheet with parchment paper or waxed paper. Place banana slices flat on a baking sheet, without touching, and place in the freezer for at least 30 minutes.
-Microwave the chocolate in a microwave-safe dish in 30-second increments on high, stirring after each, until melted. Alternatively, melt in a double boiler on the stove.
-Add the coconut oil and mix well.
-Dip one banana slice on a fork into the chocolate. I prefer to dip the slice on the fork, then raise it out to let any extra chocolate to drip through the fork tongs.
- If it’s easier for you, you may coat the banana on a tray with a spoon. If you use the tray technique, make sure to cool the slices before flipping them to cover the opposite side.
-Replace the coated slice on the baking sheet, and repeat with the remaining slices. Return the baking sheet to the freezer for another 30 minutes.
-Transfer to a freezer-safe storage container and keep in the freezer for up to 3 weeks.
Healthy Snack Bars With Chew
These chewy nutritious snack bars are a healthier, more sophisticated alternative to the store-bought granola bars! To make these bars, you'll only need a few healthy ingredients. Dates, cashews, and almond butter are a few examples.
Begin by combining all of the ingredients in a food processor, then blending and transferring to a baking dish.
They'll need to cool in the fridge for at least 30 minutes before being sliced up and enjoyed whenever you like!
This homemade granola bar recipe requires only seven basic ingredients:
-1 cup of Natural peanut or cashew butter: This provides protein, healthy fats, and an appealing nutty taste to the bars while also helping to glue them together.
- 2 and a half cup of whole rolled oats: These provide the proper chewy texture to the bars. If you’re gluten-free, be sure to use gluten-free oats.
-2/3 of a cup of Honey: Along with the nut butter, it aids in the adhesion of all of these elements.
-1 teaspoon of Vanilla extract: It enhances the warm flavor of the bars.
-1/2 teaspoon of Sea salt: To bring out all of the recipe’s rich, sweet, and nutty tastes.
-3 tablespoons of Pepitas: crushed peanuts, or cashews- these nuts and seeds give healthy fats, protein, and crunch.
-1/3 of a cup of Mini chocolate chips: Who doesn’t enjoy the combination of nut butter and chocolate? Regular chocolate chips are too large to produce coherent bars, so make sure to use tiny chocolate chips instead. If you don’t have small chocolate chips on hand, coarsely chopped dark chocolate would suffice.[II2]
-To begin, combine the wet components (cashew or peanut butter, honey, vanilla essence, and salt).
-Mix well until the honey is completely dissolved, it’ll smell fantastic!
-Fold in the dry ingredients, which include the oats, chocolate chips, and pepitas. At first, the mixture may appear dry, but keep stirring! Everything will be completely integrated in no time.
Then, press the bars onto a baking tray lined with parchment paper. Scoop the mixture into the pan’s bottom and cover with another layer of parchment paper. With the use of your hands, push the mixture firmly against the pan’s sides. Then, smooth and flatten the tops of the bars using the back of a measuring cup.
Finally, just chill it! Place the pan in the refrigerator for an hour to chill before slicing and serving the bars. That's all!
The Sweet Potato Chips Baked At Home:
Nothing beats sitting down to watch your favorite program while munching on a bag of chips. However, these bad behaviors may easily get out of hand!
Make a batch of these homemade baked sweet potato chips the next time you crave potato chips. They may be healthier, but don't worry, they're still full of flavor and have that wonderful crunchy texture you love about chips!
-1 and a half pounds of sweet potatoes
- one third of a cup (1/3) of olive oil
-Some Salt to bring taste
-Using a mandolin slicer, thinly slice the sweet potatoes. You can chop the sweet potatoes with a regular chef’s knife, but a mandolin is considerably faster. You may also slice your sweet potatoes larger for tougher chips, but they will take longer to bake.
To get them very thin and uniformly sliced, use a vegetable peeler.
-Drizzle some olive oil over the sweet potato pieces in a large mixing basin. Toss the slices with your hands to coat both sides with oil.
-Arrange the sweet potato slices in a single layer on baking sheets.
-Diamond Crystal kosher salt should be lightly sprinkled over the unbaked chips. The kosher salt flakes are huge and flat, so they adhere tightly to the oiled chips and provide a superb salty flavor that brings out the inherent sweetness of each chip.
-And finally just bake them in a preheated oven on 400°F.
The No-Bake Chocolate Raspberry Stuffed Snack Bites
If you do not want to heat up the kitchen, try these no-bake snack nibbles! This delectable dessert has no nuts and is crafted with a variety of healthy ingredients.
They’re inherently sweet because of ingredients like dates and fresh raspberries. In addition to the chocolate flavor, you’ll get to taste a surprise raspberry jam center!
-One small cup of dates
-A third of a cup of fresh raspberries (1/3)
- One teaspoon of vanilla
-Two tablespoons of melted coconut oil
-4 small tablespoons of cocoa
-A small pinch of salt
-3 small tablespoons of soy milk
-One and two thirds of a cup of oats
-Four tablespoons of raspberry jam
-In a food processor, combine everything except the soy milk and oats.
-You can now just one tablespoon of soy milk and blend, pausing to stir and scrape down the sides as the mixture adheres to the sides of the machine.
-Repeat with the second spoonful of soy milk.
-Repeat with the third spoonful of soy milk.
-Blend the ingredients until they make a smooth mixture.
-Pour into a mixing basin and stir in the oats.
-Roll a tiny scoop of the mixture into a ball.
-Slightly flatten and push your thumb into the middle to make a tiny indentation.
-Press the mixture around the jam and roll in your hands to seal the snack bite and circle it again.
-Refrigerate for 30 minutes before serving. Keep in the fridge for up to a week.
Lettuce Wraps with spicy Sriracha tuna
Try a lettuce wrap the next time you crave a sandwich! This healthy option will certainly satisfy your hunger, but with less carbohydrates.
This isn’t your typical tuna wrap! These wraps are filled with spicy sriracha spices and have a beautiful crunch from chopped onions and sliced celery.
-One small can of drained tuna in oil or water
-Two tablespoons of sriracha to bring some taste
-Two tablespoons of Greek yogurt or Mayo sour cream, or some mashed avocado
-A quarter cup of diced onions
-A quarter cup of diced celery
-In a large mixing bowl, combine all of the ingredients until smooth and well combined.
-For each wrap, stack two lettuce leaves on top of each other. Top each leaf with half of the tuna mixture and your favorite toppings. Alternatively, divide the tuna salad among four lettuce leaves to form four tiny wraps!
Nachos With Apples, Peanut Butter, and Chocolate
Traditional nachos get a healthy makeover with this recipe! Instead of a platter pilled high with chips, cheese, and other savory toppings, these nachos are light and sweet!
Slice up an apple to satisfy your sweet taste. Drizzle melted chocolate chips and peanut butter over the apple slices and serve.
-One Fuji apple (or other slicing apple) sliced into 32 thin slices
-A quarter cup of smooth and melted peanut butter
-A quarter cup of semi-sweet, melted chocolate chips
-One handful of chocolate chips for dusting
-Place your apple slices on a platter
-Drizzle the melted peanut butter and melted chocolate over the apple slices using a spoon
-As a finishing touch, scatter a handful of chocolate chips on top of the platter
-Serve right away.
The Mediterranean Nachos
These Nachos are packed with healthful fats thanks to the addition of sweet potatoes, chickpeas, and avocado. Baked beets are used instead of chips for extra crunch, and fresh lemon juice can be squeezed on top if desired.
-1 teaspoon olive oil + extra for drizzling
-1 pita pocket bread, split into 8 triangles each
-1/2 cup chickpeas, drained and rinsed, pat dry
-Salt and pepper to taste
-1/4 teaspoon onion powder
-1/2 medium cucumber, chopped small
-1/4 cup pitted and sliced kalamata olives
-1/2 cup julienned sun-dried tomatoes
-1/2 cup sliced banana peppers
-1 small and finely sliced small shallot
-Half a cup of feta crumbles
-2 to 3 sliced green onions for garnish
-2–3 tablespoons chopped fresh parsley for garnish
-Heat the oven to 375°F. Line a baking sheet with parchment paper and distribute pita pieces evenly. Drizzle olive oil over pita bread, season with salt and pepper, and toss to cover evenly.
-Spread the washed and dried chickpeas on a second baking sheet. Combine 1 teaspoon olive oil, salt, pepper, and onion powder in a mixing bowl. Place both sheets in the oven for 10 minutes, stirring halfway through. Remove from oven after the required crispiness has been achieved.
-In the meantime, if preparing homemade, prepare the toppings and dips.
-When the pita chips are done, place them on a serving tray/plate (or just leave them on the tray!). Add olives, sun-dried tomatoes, banana peppers, shallot slices, and feta crumbles to pita slices.
-Return the nachos to the oven for 3-5 minutes if you want the toppings to be warm as well. Garnish with green onion and parsley, if desired. Serve with hummus and/or tzatziki sauce right away.
The Spring Rolls with Vegetables and Peanut Sauce
-2 oz. rice vermicelli or brown rice noodles
-1 teaspoon or roasted sesame oil
-1/4 tsp fine sea salt
-1 cup shredded butter lettuce (ribs removed)
-1 cup of thinly sliced red cabbage,
-2 medium carrots, peeled and cut into matchsticks or strips with a julienne peeler
-2 Persian cucumbers (mini) or 1 small cucumber, finely cut or sliced into strips with a julienne peeler
-2 medium jalapeos, removed ribs and seeds, thinly sliced
-1/4 cup of green onions, finely sliced
-1/4 cup of fresh cilantro, coarsely chopped
-1/4 cup of fresh mint, coarsely chopped
-8 of sheets rice paper (for spring rolls)
-To prepare the spring rolls, bring a pot of water to a boil and cook the noodles until al dente, as directed on the box. Drain, rinse with cool water, and return to the saucepan. Remove the noodles from the heat and stir with the sesame oil and salt. Set aside.
-Fill a shallow pan with an inch of water (a pie pan or 9′′ round cake pan works well). Place a lint-free tea towel folded in half next to the plate. Make sure your prepared fillings are easily accessible. In a small mixing bowl, combine the green onion, cilantro, and mint.
-Place one rice paper in the water for about 20 seconds, give or take. You'll learn to go by feel here—you'll want the sheet to be supple but not too floppy. Lay it flat on the towel with care.
-Cover the lowest third of the rice paper with a few pieces of butter lettuce, followed by a tiny handful of rice noodles, some cabbage, and a few strips of carrot, cucumber, and jalapeo, leaving approximately 1 inch of open rice paper around the sides. Generously sprinkle with the herb mixture.
-Fold the lower edge up over the contents and roll up until the filling is completely encased. Fold over the short sides as if making a tortilla. Finally, roll it up. Repeat with the rest of the ingredients.
-To prepare the peanut sauce, mix together the peanut butter, rice vinegar, tamari, honey, sesame oil, and garlic in a small bowl. As required, whisk in 2 to 3 tablespoons water to achieve an extremely creamy but dippable sauce.
-Serve the spring rolls with a side of peanut sauce. You may serve them whole or cut them in half diagonally with a sharp chef's knife.
Here’s a list of Simple Foods You can enjoy eating without the concern of Gaining Any Weight:
The majority of fruits are low in calories and may be consumed in big numbers if desired. "Fruits are really vital to consume on a daily basis." Fruits offer us with vitamins and minerals, thus one or two servings each day are advised. it's perfectly good to have 100-200 grams of fruits every day.
You can eat as much watermelon as you want, in particular. Watermelon is a water-rich fruit that improves digestion while also helping to burn calories. It also improves the quality of your skin!
When trying to reduce weight, vegetables in the shape of salad are the ideal supplement. Salads do not cause weight gain because they include a lot of fiber, which keeps your blood sugar and bowel movements in line and keeps you full so you don't overeat on other items.
Cabbage, spinach, broccoli, and cauliflower are partners in the battle against obesity. They are nutrient-dense and extremely healthful.
Peanut butter is high in protein and low in carbohydrates, making it the ideal food for weight loss without sacrificing flavor.
In reality, peanut butter not only decreases blood sugar but also helps manage hunger. According to a research published in The Journal of Nutrition, eating peanut products before a meal correlates to a sensation of fullness, resulting in less food consumption. This sense of fullness leads to more effective weight reduction.
Many people may be surprised by this because popcorn is typically thought to be negative for weight reduction. In contrast, because copper is a whole grain fruit with fiber, you may drink more of it and it readily fills your stomach.
Popcorn is derived from corn kernels, therefore if you cook it without butter, it's a great snack because of its low calorie and high fiber content.
Furthermore, popcorn, more than many other popular snack foods, can help to decrease hunger and increase sensations of fullness.
Pumpkin and sunflower seeds, which are high in a variety of nutrients, are extremely beneficial to your health. These seeds can be eaten on a daily basis as a snack in the morning or evening, or as a topping over oatmeal or a smoothie.
They are good snacks since they keep your stomach full for a longer period of time. At the same time, they are low in calories and an excellent source of beneficial fats and vitamins, making them suitable for daily consumption.
Flour made from amaranth:
Amaranth is one of numerous grains that are thought to be healthful nowadays. This plant, also known as 'rajgira' and 'ramdana,' is high in minerals and vitamins. "Amarnath is low in calories and gluten-free." They are a good source of iron and calcium and may be eaten on a regular basis. You only need to roast and you're ready to go.
Make delicious rotis, pancakes, or a filling pulao with the grain.
Cutting calories does not need you to feel continually hungry or unsatisfied between meals.
Eating a range of satisfying foods high in protein and fiber will help battle cravings and reduce hunger, making weight reduction simpler than before.
When combined with an active lifestyle and a well-balanced diet, these low-calorie meals can keep you feeling full all day.