If you don't believe that obesity and related Type 2 diabetes are life-threatening diseases, ask the bariatric surgery patients on Reality TV's "My 600-lb Life." But if you've attempted weight-loss, you know how easy it is to put on and how difficult it is to take off. Cravings and deprivation mode is at its worst on holidays, at parties, and summer picnics. Here are diet dessert recipes inspired by Dr. Younan Nowzaradan's patients.
Dive in, don't deprive
That's not an oxymoron. You really can have your cake and eat it too. You can diet and still enjoy special occasions.
The trick is to use food swaps and portion control to cut calories, follow the bariatric surgery diet and burn fat. Tame those dreaded sweets cravings, which are kryptonite for so many "My 600-lb Life" patients, and still lose weight.
Food swaps to cut sugar and fat
Ideally, humans should probably avoid sugar. But as "My 600-lb Life" has taught, that's easy to say and almost impossible to do. Weight-loss experts have found that elimination diets are almost impossible to sustain. However, with judicious food swap recipes, you can get the treat payoff without the junk carbs. Trade shortening or oil and sugar for homemade, unsweetened applesauce. Put antioxidant apples to work on burning belly fat in baked goods (yes, even chocolate desserts).
Change fats to fiber fatty acids
Bake with fiber-rich milled flaxseed and chia seed instead of eggs and oil. Flax is full of good MUFAs (monounsaturated fatty acids). This brings down cholesterol, saturated and trans-fat, and adds omega 3, 5, 7, 9 fatty acids (a.k.a. linolenic acids CLA, GLA and ALA). Dr Now is big on fiber, a fat-flushing detox.
Trade one egg for one tablespoon of flax seed plus three tablespoons of water. Three tablespoons of flax seed equals one tablespoon oil, butter, or margarine.
Swap wheat and starch for high-fiber, gluten-free flour
After patients undergo gastric bypass surgery on "My 600-lb Life," Dr. Now advises trading white foods (starch, potatoes, rice, pasta and flour) for whole grains.
Use oats to get the most fiber and omega fatty acids for your calorie investment. Eliminate grains and replace with nuts and seeds. You get gluten-free fiber, protein, and ketogenic fatty acids with little sugar and little to no carbs. Make cashew, walnut, or almond flour by grinding raw, unsalted nuts. Bake with almond butter or PB2 (fat-free peanut powder) too. Use PB2 chocolate for a light Nutella alternative. Mix with yogurt for a fruit dip, trifle, torte filling, or cake frosting.
Curb sugar cravings, cut calories
"My 600-lb Life" patients say sweets cravings are the worst. So boost flavor in calorie-free ways. Cut sugar and use cinnamon, ginger, nutmeg, allspice, cloves or vanilla extract.
Add cold coffee to chocolate baked goods. Sweeten with fresh fruit, Medjool dates, 100-percent juice, and pure maple syrup. Avoid artificial sugar substitutes except for Splenda, stevia, monk fruit, and xylitol (zero calorie sweetener). Trade chocolate for 70-percent or higher cacao dark chocolate to burn fat.
Switch to fat-burning dairy treats
Substitute plain Greek yogurt for cream, cottage cheese, ice cream, cream cheese, milk, sour cream and some cheeses. Nix cow's milk for almond, flax, cashew and coconut milk in recipes. Try 25-calorie cashew milk or 30-calorie unsweetened vanilla almond milk. Enjoy Halo Top brand ice cream, frozen yogurt, light ice cream, Skinny Cow, and Weight Watchers frozen novelties.
Top desserts with light whipped topping, nuts, and fruit instead of syrups. This hits the "My 600-lb Life" diet tips to cut carbs and boost protein.
Diet dessert recipes to burn fat
"My 600-lb Life" is all about managing appetite, so swap alcohol for iced coffee. Booze is an appetite stimulant and metabolism depressant. Caffeine is an appetite suppressant, belly fat burner and metabolism booster. Grind coffee beans, add fat-free, sugar-free, non-dairy creamer, freeze and slush. You can bake with non-dairy creamer, too. Cut carbs and blast fat with a Molotov Fruit Cocktail. This antioxidant-rich fruit grenade blends pea or another plant-based protein powder, grapefruit, blueberries, strawberries, milled flaxseed, chia seed, and Greek yogurt. Top with shaved 70-percent cacao dark chocolate.
