Craving a cheese-dripping burger, a gloriously indulgent portion of fries and an ice-cold fizzy drink? Hard to resist, isn’t it? It’s tasty, quick, convenient, affordable and… not exactly great for your body. We break down the impact of fast food on your body, share tips to limit the damage and even offer up delicious recipes so you can recreate a much healthier “fast food meal” right at home!
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The impact of fast food on your body
It’s simple: food from traditional fast food chains tends to be too fatty, too sugary and too salty. Everything you want to avoid for a healthy body and smooth-looking skin! Salt, for instance, is well known for its negative effect on circulation — it encourages fat storage and water retention. Sugar, meanwhile, is the number one enemy of a toned silhouette. It promotes fat storage, near-constant snacking and the appearance of cellulite. And unhealthy fats? Your body stores them as excess weight and cellulite.
Beyond the impact on your figure and cellulite, regular fast food meals may also contribute to high cholesterol and cardiovascular issues. Not exactly a glowing report!
Our tips to limit the damage from fast food
Don’t worry — we’re not about to tell you to give up fast food forever. Enjoyed occasionally, it won’t make a significant difference. But if you want to truly limit the damage and keep cellulite at bay, here are a few handy tips to keep in mind.
Before heading to a fast food restaurant, take the edge off your hunger
If you arrive starving, you’re likely to go straight for the biggest meal on the menu and wolf it down far too quickly. Eating too fast means you won’t have time to reach your satiety point, and you risk consuming far more calories than you need — which will then be stored as fat and cellulite. Before you leave home, have a broth, a tomato or vegetable juice, a green salad or a piece of fruit. With something already in your stomach, you’ll be able to start your meal at a relaxed pace, rather than inhaling your burger in 45 seconds flat.
Once you’re there, keep it sensible
If you’ve decided to go to a fast food restaurant, it’s because you’re craving something salty, sweet or indulgent — and that’s perfectly fine. Eating a balanced diet means eating everything… in moderation! So yes, you can treat yourself, just do it mindfully. Indulging occasionally is nothing to feel guilty about. That said, a few ground rules can help.
If a burger is calling your name, go for chicken or fish rather than beef. Skip the sauce and opt for a salad on the side — or, if you really can’t resist the fries, choose the small portion.
Is it a pizza you’re after? Go for a thin crust and choose your toppings wisely. Opt for vegetables, fish or ham, and keep the cheese to a minimum. So long, four-cheese pizza… We know, it’s tough!
Would you rather have pasta? How about a vegetarian option or a fish-and-vegetable dish? Whatever you choose, avoid having bread on the side — your carb intake would be far too high.
For drinks, stick to water as much as possible. If you really want something else, go for a fruit juice.
If you absolutely must have dessert, look for fruit salads or compotes, frozen yogurt, sorbet or fresh fruit. Don’t order your dessert at the same time as the rest of your meal — wait and see if you’re actually still hungry. If it’s already on the table, you’re likely to eat it without even stopping to ask yourself whether you need it!
After the meal, get back to your good habits
If you’re going to treat yourself to fast food, lunchtime is the best option. You’ll have the rest of the day to stay active and can adjust your evening meal accordingly. For dinner, focus on proteins and vegetables, and choose a plain yogurt for dessert. The next day, simply get back on track!
Our recipes for a healthy fast food meal
To save you from rushing to the nearest fast food joint next time a burger-fries-ice cream craving strikes, we’ve put together a menu that’s 100% indulgent and wholesome. With these alternatives, you can satisfy your cravings without the guilt — or the cellulite!
Note: quantities in these recipes are for 1 person.
I’m swapping my Big Mac for…
Chicken and vegetable burger
- 1 burger bun (preferably wholegrain or seeded)
- 1 small chicken breast fillet
- 40g mozzarella
- A few slices of cucumber
- A few lettuce leaves
- 2 slices of tomato
- ¼ red onion
- 1 tbsp tomato sauce
- Cook the chicken fillet in a non-stick pan. Season with salt and pepper. Keep warm.
- Slice your bun in half and warm it in the oven on a low heat.
- Meanwhile, slice the tomato, cucumber and red onion, and prepare your lettuce leaves.
- Cut 2 slices of mozzarella.
- Warm your tomato sauce.
- Remove the bun from the oven, spread a spoonful of tomato sauce on the base, then add the chicken fillet and mozzarella slices. Top with your vegetables and close the bun.
Ready to enjoy!
I’m swapping my fries for…
Baked sweet potato fries
- 150g sweet potato
- 1 tsp olive oil
- Salt, pepper
- Preheat your oven to 240°.
- Peel the sweet potatoes and cut them into fries.
- In a bowl, toss them with the oil, salt and pepper.
- Spread the fries in a single layer on a baking tray lined with parchment paper.
- Bake for around 30 minutes, until they look crispy and golden!
I’m swapping my soda for…
Banana & fig smoothie
- 1 small banana
- 2 figs
- 100ml almond milk
- 3 ice cubes
- 1 tbsp cinnamon (optional)
- Place all the ingredients in a blender and blitz until smooth.
- Serve in a tall glass with a straw.
I’m swapping my ice cream for…
Quick frozen yogurt
- 100g 0% Greek yogurt
- 15g cane sugar
- 1 tbsp liquid honey
- Toppings of your choice (fresh fruit, coulis, chocolate chips…)
- Mix all the ingredients together in a container (metal works best).
- Place the container in the freezer for 2 hours, stirring regularly.
- Add your toppings and enjoy!