We all know the typical high-calorie sports bar is absolute torture for dieters. They are salty, sweet, and high in calories. But what if I told you that you can still get your sports bar fixed while losing weight?
This article is about low-calorie desserts for busy people who love sports! We’re going to tell you about everything from chocolate-free brownies to low-fat, low-sugar ice cream! So don’t worry – we’ve got dessert covered.
What to Eat After Workout
To replace lost energy, it’s best to eat something light, such as fruit or low-fat yoghurt. This is especially important if you’re Cross Fit training, as there are no breaks in between reps. Food delivery services can offer various food options so you will not even distract yourself from your workout. Follow this link to check some benefits of such services. If you’re not sure how much water to drink each day, here’s a simple guide that should help you figure it out:
- 14-17 oz (400 – 500 ml) of water at a morning yoga class;
- 16-20 oz (1.5 – 2 liters) after a 3-hour run;
- 20-26 oz (2-3 liters) after a 6-hour run.
After a challenging workout, it’s essential to hydrate properly. First and foremost, you should be drinking 16 – 20 ounces (1.5 – 2 litres) of water for every 30 minutes of vigorous exercise. Water is especially vital for people who exercise in the heat. It will also help you eliminate toxins from your body and replace the minerals you lose in sweat.
How Much to Eat?
When it comes to nutrition, there is no such thing as moderation. That’s not just the athletic world speaking, but also science! The one thing that they’re always telling you to limit is portion size. One of the most significant recommendations is to keep your portions small and healthy – but how much is “small” and “healthy”? According to this study, the American Heart Association recommends that an average adult eat no more than 2,000 calories per day for nutrition and regular exercise. To benefit from training, you should be trying to eat less than that. I recommend using MyFitnessPal to track your workouts and nutrition. It’s a great tool – and it’s free!
What About Sugar?
After your workout, you want to make sure that you’re eating low-sugar foods or as close to zero sugar as possible when it comes to sweets. Sugars are “empty calories” that are entirely lacking in nutritional value. They’re just empty carbs that go straight into your bloodstream and then get stored as fat. This is precisely why so many people have difficulty losing weight – they overeat sugar.
How to Make Low-Calorie Sweet Treats
Making low-calorie desserts is pretty straightforward. The main thing you want to do is think about what your dessert is made of. Instead of using high-calorie ingredients, such as cream or chocolate, use low-calorie options such as fruit, yoghurt, or unsweetened cocoa powder. The main thing you want to do is think about what your dessert is made of.
Here are some great recipes to help you make healthy desserts that don’t taste like it!
Chocolate Avocado Pudding
I know what you’re thinking – avocado?! It sounds crazy, but I promise that this pudding will change your mind.
Ingredients:
- One avocado
- Two tablespoons of unsweetened cocoa powder
- 2-3 tablespoons of agave nectar, to taste
How to Make It:
Puree the avocado with cocoa powder and sweetener in a food processor or blender. Pour your pudding into cups and serve. Enjoy!
This recipe features in Twinkl’s Fantastically Fun Family BBQ Ideas post.
Low-Calorie Chocolate Peanut Butter Bars
If you love peanut butter, then you’re going to love these bars!
Ingredients:
- 1/2 cup creamy peanut butter
- 3/4 cup pudding (sugar-free works great)
- Eight pieces of graham crackers
- Five squares of unsweetened chocolate
How to Make It:
Mix all ingredients and put a Pyrex dish in the fridge for 2 hours. Chop into bars and enjoy!
Calorie Free Ice Cream
Sweetened with fruit juice, this low-calorie ice cream is good for you but still tastes great! It’s delicious, creamy, smooth, and rich – but only has 80 calories per serving! You’ll get a range of flavours and nutrients. Make sure to use as many different types of fruit as possible.
Ingredients:
- 1 cup fat-free vanilla yogurt
- 1/2 cup orange juice concentrate
- 2 cups frozen mixed berries (strawberries, blueberries, and raspberries)
How to Make It:
Put the orange juice in the blender first, then add the yoghurt and berries. Blend all ingredients for about 3 minutes until very smooth. Freeze and serve. Or, you can put it in the freezer for a couple of hours, then do it with a dollop of non-fat whipped cream. Enjoy!
Brownie Bites
Brownies made with applesauce and no oil? You’re not dreaming! These low-calorie brownie bites take 5 minutes to complete, start at only 49 calories per serving, are gluten-free, and have no added sugar! These brownies are so easy to make that you’ll barely believe it. I love them because you can make a big batch, cut them up into small servings, and freeze or refrigerate the rest. Then you’ll always have a low-calorie, healthy snack on hand during your workout training!
Ingredients:
- 3/4 cup unsweetened applesauce
- One teaspoon vanilla extract
- Two large egg whites
- One scoop chocolate protein powder
- One tablespoon cocoa powder
- 1/2 teaspoon baking soda
How to Make It:
Preheat the oven to 350F. Spray a mini muffin pan with non-stick spray and set it aside. In a large bowl, mix applesauce and vanilla until smooth. Lightly beat in the egg whites. Add the rest of the ingredients and mix well. Pour batter into muffin pan and bake for 25 minutes. Let cool for a couple of minutes, then remove from the muffin pan and cool on a wire rack. Serve with some low-calorie whipped cream or fat-free yoghurt, or enjoy it as is!
Conclusion
Many people underestimate how many calories their daily diet contains – meaning that their bodies can’t burn off all of them. In total, you are allowed to eat more than 4500 calories per day if you are an “active” person. This is a large number of calories, but there’s no way you will not benefit from these foods. The main thing to remember is that most of your food should be whole foods – such as fruits, vegetables, and lean meats – and that good-for-you fats like avocado and nuts are not just for snacking. You want to feel satisfied after your meal and keep in mind the calories you consume during the day.
