Love Burgers But Want To Lose Weight?
Is this a joke, it is a joke, right? This is the usual response when I tell people how to make a healthy burger, but honestly, you can enjoy a good burger and still lose weight and not feel guilty.
Before we start I want to make clear that eating a burger from a burger chain such as Mcdonalds, Burger King etc will never be healthy purely because of the manner it is cooked in but I will show you how you can cut a few calories from these types of burgers.
The healthy kind of burgers I am talking about is the homemade ones, the ones where you have full control of the bread, meat, toppings and sauces and believe me there are some real good reasons why to eat burgers!
Furthermore, I am going to give you a recipe from Lean in 15 recipe book, one of my favourite recipes that are made cheap and quick.
How Can Burgers Be Healthy?
The media have played a big part in demonising burgers and to some extent what they are saying is right, but people tend to adopt the logic of what they have heard that all burgers are unhealthy because of fast food outlets and pre-packaged junk.
Now I am no advocate of these type of burgers but I do eat them now and again, but if you look at what makes a burger there are some real powerful tasty nutritious benefits –
Beef – Classed as a red meat and contains high amounts of protein that’s proven key to losing body fat, beef also is low in carbohydrates that are proven to store as fat deposits when you don’t burn them off.
Beef is also known for its high amounts of good fats, iron and zinc that should be part of any healthy diet!
“Top Tip – Always opt for Lean! contains less bad fats”
Onion – Great vitamin C boost to help with immune system function. Onions also help regulate blood sugar due to a compound called chromium, on top of this for centuries the onion has been used to fight inflammation.
Lettuce – An exhausting list of health benefits this green leaf vegetable boosts, contains generous amounts of moisture, fibre, calcium, iron, magnesium, phosphorous, potassium, sodium, zinc along with vitamins like thiamin, riboflavin, niacin, folate, vitamin B-6, C, A, E, and vitamin K.
Also, low in calories and fat but high in protein whilst also high in antioxidants to help lower cholesterol.
The Bun – The most calorie rich and less nutritious part of the burger, the bun is “empty Calories” and is almost all carbohydrates, however, it does hold good fibre content with the right bun choices.
As you can see the ingredients are actually quite healthy.
“Top Tip – To shave some calories off your burger when eating out just hollow the bun out”
Why Are Fast Food and Pre-packaged So “Unhealthy”
As you may have guessed it is all about the food preparation and what goes in the ingredients and the way it’s cooked.
There are a lot of preservatives and additives in the ingredients to give that “nice” taste to it and the oils and fats used are not normally healthy oils such as olive oil or coconut oil, in fact, you can see the grease dripping from the burgers.
Personally for me if I see fat dripping it is a clear indication that it probably isn’t the healthiest option.
If you would like to see a great case study of McDonald’s burgers head over to this website for some grim reading The Natural Source
How To Make A Healthy Burger!
Below I’m going to give you a recipe from Joe Wicks NO 1 bestseller “lean in 15” trust me once you make this burger you will be amazed at the goodness and tastiness.
As Joe says “burgers make me happy” and I am sure they do you as well….
600g reduced fat beef mince
2 gherkins sliced lettuce
1 small red onion, finely chopped
1 tomato, sliced
1 clove of garlic, finely chopped
2 burger buns
salt and pepper
2 tablespoons of creme fraiche
2 tablespoons of chipotle paste
Take the beef and mix in the onion and garlic, really get your hands stuck and mix the ingredients together adding a pinch of salt and pepper. Once satisfied shape the mixture into two good sized burgers roughly about 2cm thick. Place your burgers on a baking tray or on your grill pan and grill for 5 mins each side.
Grab a small bowl and mix your chipotle paste and creme fraiche.
Cut the burger buns in half, and then just simply build your burgers starting with your beef this part is totally up to you go ahead and have some fun.
Final words on How To Make A Healthy Burger
So there you have it burgers can be a part of your weight loss diet, this for me was like finding the holy grail of the weight loss world who would have thought that eating burgers is actually good for you!
Like with everything eat within moderation this isn’t your free ticket to consume burgers every day as you have to remember its still red meat and too much can be bad for you.
Also, the only ingredient set in stone is actually the meat you can experiment with this recipe to your heart’s content.
If you want some more “dirty” food recipes check out my full review on “lean in 15” its the best book I have found for eating good dirty food and still lose weight, just click the red button below