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7 Tips to have a healthy and weight loss friendly BBQ!

7 Tips to have a healthy and weight loss friendly BBQ!

BBQ season has started and we all know what that means a damn good time.

But next to that it also means a lot of calories, and that is not the best thing for your summer body.

Here are some tips to have a weight loss friendly BBQ without having to give up on things like flavor, fun or enjoyment!

The most important thing is to keep in mind that it is all about the bigger picture, one day of letting go is nothing in comparison to the other 364 days you have left in a year.

Yes, the next day it might look like you gained 2 or 3 pounds, but this is not actual fat gain.

Lean meats

Making your BBQ fat loss friendly is all about reducing your calorie intake without giving up on flavor!

A simple way to make a very big difference is to switch up the protein you put on the BBQ.

Going for lean protein options instead of the fattier ones is a great and simple way to do this.

Protein is the most satiating macronutrient there is, meaning you get more bang for your buck.

If you go for a protein source that is low in fat you make sure you consume the least amount of calories possible.

Try to go for some chicken, turkey, white fish, shrimp, lean pork meat or some lean beef. Honestly, there is enough to choose from.

So don’t think you are limited in your options here, or that it has to be tasteless.

You can make all of these taste really great for very few calories.

Take it slow

This can be hard when all that delicious food is out there and staring at you. But taking it slow can really decrease the number of calories you’ll take in.

It takes some time for your brain to register that it is getting food, or that it is full. So give yourself some time to register this!

Next, to that, you’ll also have more time to spend with the people you invited for the BBQ. Chat a bit, have a laugh and don’t make it all about eating.


Salads can be your friend or fo when it comes to a weight loss friendly BBQ. Because we all know that they can be very filling and low cal at the same time!

However, if you add sauces or dressings, nuts, dried fruit or other good stuff. The calorie count can add up quickly.

But if you stick to a normal salad full of greens and maybe some lean protein it is a great way to feel full for very little calories.

This is something you always have to keep in mind when you are talking about salads.

Going for a salad at McDonald’s might feel like the best option, but it can contain way more calories than a simple burger.

Potatoes or bread

Listen, I am not one to demonize carbohydrates or any food for that matter.

But it is true that those calories can add up quickly during something like a BBQ.

So try to go for just one carb source like potatoes or bread. this makes staying in your calorie target a lot easier.

Don’t think that carbohydrates will make you fat, no food is inherently fattening.

The only thing that will make you fat is getting into a calorie surplus, this means that you consume more calories than you burn.

These extra calories have to go somewhere and they will be stored as body fat.

Go for fish

One food that is a great option for fat loss and health while having a BBQ is fish. It is nutritious, low fat, low calorie and high in protein.

It combines everything that will help you to have the best fat loss friendly BBQ ever, and next to that it is also very tasty.

Keep in mind that some fish are fattier than others, don’t worry these are the ‘good’ fats.

But fats contain a lot of calories (9 per gram) so if your goal is fat loss, this is something you need to keep in mind.

The one plate rule

One of the best rules that you can have is to stick to one (or maybe two) plates.

You understand why, the fewer plates you have the less you eat.

Don’t make the know tower of Pisa of food on your plate because you just can have one.

Normally you just have one plate with dinner, so why would you have to have 3 or 4 when you have a BBQ?

It is the normal human behavior to eat when food is in front of us. This is because we are not used to having food available everytime and everywhere. We are, but our brains are not.

This is also one of the most important reasons why we are having an obesity epidemic right now.

We just can’t say no to food. It is not weak, we are programmed this way. If you’d like to read more about this, you can click here.

Stay with water

Staying with water or zero calorie drinks is one of the easiest ways to save some calories.

The small swap from normal to zero calorie soda can save you up to 400 calories a day. Depending on how much you used to drink of course.

Don’t be afraid of artificial sweeteners. The only people that have to be careful of aspartame are those with phenylketonuria. Those who can’t digest a certain compound of aspartame.

Thank you so much for reading this blog post, let me know what your favorite thing is to put on the BBQ! Don’t forget to share with friends and family, it really helps a lot!