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“You can’t make everyone happy. You’re not a sandwich!” It basically means everyone likes sandwiches – it’s just which one you prefer – veg, grilled, paneer or chicken! People like sandwiches because they’re easy to customize with different breads, with delicious fillings and toppings. They are convenient for a quick meal, easy to put together, and you can have them for breakfast, lunch, dinner or as a snack on the go. But for weight-conscious sandwich lovers, the question often arises: Can sandwiches be part of a diet plan? It seems like sandwiches may not add up too many calories, but then are they a good option for those aiming to shed pounds? Additionally, is it possible to achieve rapid weight loss by exclusively eating sandwiches? Let’s find out:
The Truth About Sandwiches in Fast Food Joints:
Do you know sandwiches available at fast food joints can have anywhere between 150 to 800 calories depending on what kind of fillings you pick! So, the first thing to rule out is avoiding the so-called “healthy” sandwiches that these fast food chains offer since they usually have processed meat, cheese, mayonnaise, high-fat spreads, dressings, sauces, and other high-calorie ingredients.
Coming to homemade sandwiches, you can try to make them healthy with whole-grain or sourdough bread, with protein sources like egg, chicken, paneer, adding plenty of vegetables like cucumber, bell pepper, cabbage, lettuce, using less amount of cheese, and using spreads like hummus or Greek yogurt instead of mayonnaise and store-bought dressings. This way, you can control the quality and quantity of ingredients to create a more nutritious and satisfying meal. They are relatively better than those that are available in fast food joints.
Can you Eat Only Sandwiches and Lose Weight?
Addressing the main question, can you eat only sandwiches every day and lose weight? Apparently no! While homemade sandwiches can be a healthier option compared to those from fast-food joints, relying solely on sandwiches for weight loss may not be sustainable or optimal for overall health. You might lose a few pounds initially, but it might not be part of a balanced diet and lead to nutritional deficienices. Here’s why:
1. Restricted Range of Nutrients:
Limited nutritional variety means not having enough different types of healthy foods in your diet. This can happen if you mainly eat the same kinds of foods all the time, like just sandwiches or for that matter any other kind of food. A balanced diet would allow you to eat a variety of foods to get all the different nutrients your body needs to have a healthy metabolism, that’s necessary even for burning fat (healthy fats, protein, antioxidants, vitamin B5, minerals like magnesium, calcium, etc.). Depending solely on sandwiches for meals can result in a limited variety of nutrients. The trick for sustainable weight loss is to eat a balanced diet that includes a wide range of food groups such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Find such diet plans on the Rati Beauty diet. Download the Rati Beauty app to access all these diet plans.
2. Heighented Risk of Nutritional Deficiencies:
Relying heavily on sandwiches could lead to nutritional deficiencies if other nutrient-rich whole foods are neglected. For example, sandwiches may lack sufficient amounts of vitamins and minerals found in fruits, leafy greens, and other whole foods. Severe hair fall, brittle nails, damaged skin, lethargy, fatigue are some common side effects.
3. Not a Sustainable Strategy:
Eating only sandwiches every single day is not a sustainable weight loss strategy. Relying solely on sandwiches will easily lead to diet fatigue in just a few days and you are more likely to abandon the idea within a short period of time.
Summing up, a balanced diet along with maintaining a calorie deifict is the key to achieving sustainable weight loss. It’s important to include a variety of foods that provide essential nutrients, promote satiety, and support overall health and for that having optimum portions of vegetables, fruits, whole grains, lean protein, healthy fats is important. So, solely relying on sandwiches to lose weight is not recommended even if it’s homemade.
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