BURGERS GUILT-FREE
If you are in shape and keeping your physique shredded most of the year then you are already having cravings ups and downs, and the key to keep yourself lean is to control these cravings and make right choices
for a full diet program click HERE
One of the most cravings that triggers you in your healthy lifestyle is burgers specially when you are near MacDonald’s and you smell the big tasty or the fries it drives us crazy weather you eat or try to stay away from unhealthy habits, well we cannot live with continuous cravings and also, we cannot eat whatever we want unless we will be like those big belly bodybuilders, we see in the gym that claim they eat everything
Burger Ingredients:
If we think about classic burgers it should not be too bad, it contains meat patty, bread, salads
However, …. we have not counted the fried bacon, full fat cheddar cheese, ranch sauce, caramelized onions, buttered bread
So, the later toppings are disaster it can contain all the fat that you want to avoid so…
I guess you already have an idea now what it makes the burger healthy or non-healthy
The following nutrition information is provided by the USDA for one hamburger with a single patty
So now let us talk about combos:
So French fries is a big no no, Sodas should always be sugar-free
So how much calories and fat does each sandwich has?
Burger King Hamburger: 220 calories, 8 grams fat, 3 grams saturated fat
McDonalds Hamburger: 240 calories, 8 grams fat, 3 grams saturated fat
In-N-Out Burger Hamburger with Onion: 390 calories, 19 grams fat, 5 grams of saturated fat
McDonalds Big Mac: 530 calories, 27 grams fat, 10 grams saturated fat
Red Robin Keep It Simple Burger: 624 calories, 33 grams fat
Burger King Whopper: 630 calories, 38 grams fat, 11 grams saturated fat
Applebee’s Classic Burger: 780 calories, 50 grams fat, 18 grams saturated fat
TGI Fridays All-American Stacked Burger: 1480 calories, 93 grams fat, 34 grams of saturated fat
HOW TO MAKE HEALTHY HOME BURGERS?
If you do follow some of the popular celebrities’ athletes like Dwayne Johnson you will probably see that he rarely eats outside, and we always say that your healthiest option is always home because you can tweak everything to your needs
Whether you are a guy or a girl and hitting the gym you need to maximize the protein intake reduce carb and cut fat to a minimum so that is how we will modify our burgers:
- Healthy home-made burger:
- Beef patty:
Whether you are shopping in Kroger, Costco, whole foods, Woolworth, carrefour or spinneys you will always find the low-fat beef so always choose the leanest weather 90 or 95% lean beef and try to charcoal grill it
- Beef Patty marination:
Top chef like Gordon Ramsay will always tell you only add Himalayan salt and black pepper but you can always add more to it to give different flavors like (garlic powder, onion powder, bread crumbs, fat-free cheese, nutmeg…)
- Bun:
You can make your bread at home and that will be the ultimate healthy option otherwise you can go to the bakery and choose
Whatever you like so you can choose from the regular ones / sesame or you can go to the healthiest brown bun with all the seeds which makes it healthy and having many nutrients and fibers so always take your time in the bakery and choose wisely
p.s. if you are lucky and having your mum or wife bake at home then don’t bother to buy bun from the bakery
1. Veggies:
You can add the veggies that you want (tomato, pickle cucumber, onions, mushrooms, bacon)
Again, if you want to fry then use the pam spray (cooking spray canola oil)
2. FAT-FREE CHEESE:
Fat-free mozzarella, fat-free cheddar or any low fat you want
3. SAUCE:
Again, this is the easiest to be done at home if you want to keep it healthy and non-processed
So, you can google the ranch sauce, big tasty sauce, yogurt sauce otherwise you can pick the far-free/ low fat sauce from the shelf
TIP:
Making that buttery crunchy taste on the bread for some people is a must then the easiest is to spray butter flavor cooking spray on a pan and just give it a quick fry, there is another sauce called I cannot believe it is not butter as well
Best Combo choices in burgers restaurants:
If there is a brown bun option always choose that
1. McDonald’s:
Double big tasty (No cheese)
4-Patties big mac (No cheese)
2. BURGER KING
Triple whopper (No cheese)
Grilled chicken (No cheese)
3. Wendy’s
Dave’s triple burger (No cheese)
Grilled chicken sandwich
Grilled chicken wrap
4. In-N-Out burger
Double Meat with Lettuce
Double Double (No cheese)
3X3 (no cheese) – secret menu
4X4 (no cheese) – secret menu
5. Shake Shack
Shake Shack’s hamburger (No cheese)
6. Five Guys
Little Hamburger (No cheese)
If you live in UK or south Africa probably you will probably have the best burger restaurants in the world which is home-made style and it is much better served than most of the fast-food chains again you will always need to look for the healthy alternatives in these restaurants like reduced fat cheese, healthy buns and lite mayo
In UK most popular restaurant are (7bone burger, burger & beyond, dope burger, squeezed, patty and bun, the meat shack)
South Africa also have (Clarke’s Bar & Dining Room, RocoMamas , Smokin’ Joes , Jerry’s Burger Bar , Frederick And Son , The Dog’s Bollocks )
In the middle-east for the last few years there has been an evolution in the burger restaurants countries like Egypt, Jordan, Saudi and UAE had had lately so many burger joints opening and you will always find a healthy way to eat at these restaurants
In US there is a higher quality burger restaurant and endless options the most popular one in Vegas is GORDON RAMSAY BURGERS
If you enjoyed the article and want to read about high protein pizza click HERE
We hope you enjoyed the blog and helps and please feel free to add your comments below
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