Can you lose weight with wraps?

You want to lose a few kilos and wonder if you can lose weight with wraps? I'll show you how to prepare this delicious food so that it's low in calories and filling. Plus, I'll share my absolute favorite recipe!

Extra kilos quickly accumulate on the hips. Now it's time to get rid of the excess pounds so that you feel better again. Wraps are supposed to be particularly suitable for this. But is that really true?

The answer is not entirely clear. It is, in fact, yes and no.

Whether you can lose weight with wraps depends very much on what fillings you use. Today I want to help you choose the best ingredients.

A proper wrap fills you up, provides healthy carbohydrates, protein (protein), vitamins and healthy fats. You can cover a large part of your daily requirement of important nutrients with a healthy wrap.

Now let's take a look at how you can make healthy wraps and what ingredients will help you shed pounds.

Are wraps fattening?

Wraps themselves aren't necessarily fatteners. It depends on what you put in the wrap and how much of it you eat. If you fill a wrap with lots of vegetables and lean protein like chicken or fish, it can be a healthy and nutritious meal that can help you lose weight.

But if you fill the dough patty with high-fat, high-calorie ingredients - like ready-to-eat sauces, cheese, fried meats and the like, it can quickly turn into a high-calorie meal that will hurt your weight loss goals.

In general, wraps are a good option for a balanced diet, as long as they are consumed in moderation and in combination with other healthy foods. 😊

Why can't you lose weight with conventional wraps?

Let's take a look at a ready rolled store bought wrap at the supermarket. I went for a chicken wrap with red cabbage, tomatoes and sauce for this one. At first glance, it seems quite healthy. But you have to look very carefully here.

One look at the nutritional information makes it clear: This is a real calorie bomb. A single wrap of 220 grams manages a whopping 440 calories.

That it is not possible to lose weight with such wraps, that is logical.

The biggest problem, of course, is the tortilla wraps themselves. They consist mostly of wheat flour - unfortunately not whole grain, but white flour. That means short satiety, rapidly rising and falling blood sugar levels, and no nutritional values worth mentioning.

There is just as much sugar in the sauce as in the marinade of the chicken and in the marinade of the red cabbage. Sugar is a great flavor carrier and is processed in large quantities in all ready-made products.

There are 50 grams of carbohydrates in one of these store-bought wraps, 10 grams of which are sugar.

In short, if you grab in the supermarket, you can not lose weight with wraps.

But don't worry. Wraps can also be very healthy and help you lose weight on a healthy diet. However, you should prepare them yourself. I would now like to show you what you need to look out for. 😋😊

How can I replace the dough if I want to lose weight with wraps?

A big problem in the weight loss project are the ready-made wrap doughs. They consist of 3/4 wheat flour. In addition, there are humectants and preservatives, not infrequently also sugar and a lot of salt.

This means that 100 grams of wraps alone contain around 300 calories. At the same time, wheat flour does not saturate the blood, the blood sugar level races up and quickly drops again - the result: ravenous appetite. A vicious circle develops. Only a short time after eating, we have the feeling of being hungry again.

So, in order for this not to happen to you and for your diet wraps to be really healthy, be sure to replace the batter.

You have two options for this:

1. Prepare dough yourself
2. Replace dough with a lettuce leaf

If you have a little more time, you can prepare the dough yourself. This also works well the day before. Replace white flour with wholemeal flour made from spelt, buckwheat or whole wheat. This does not reduce the calories, but you will be full longer and you will not feel hungry. You can see a great recipe here: "How to prepare whole spelt wraps".

If you're a big fan of lentils, with a little skill you can make a Prepare dough from red lentils.

A good wrap dough substitute can also be a batter made with two eggs, a little water and a dash of milk. Fry the egg wraps in the pan and top them.

You'll be even faster if you just grab a lettuce leaf. Iceberg lettuce or radicchio are best for this. The larger the lettuce leaf, the easier it is to fold. I'll share a great lettuce recipe with you at the end of the post.

What ingredients can help you lose weight with wraps?

Avoid anything processed if you want to lose weight with wraps. That means for you - use many fresh ingredients and alternate regularly. Here I present you now what is particularly suitable.

Like a construction kit, you can assemble your favorite wraps from them and provide plenty of variety.

Saturating ingredients

Fill your wraps with ingredients that satiate for a long time and keep blood sugar levels constant. This way you can avoid cravings, which is very beneficial for weight loss. It is not only about the ingredients containing very few calories, it is much more important that they saturate for a long time.

As a vegetarian, I completely avoid meat and instead rely on legumes and spice mixes.

• Chickpeas
• White beans
• Black beans
• Kidney beans
• Peas
• Lenses
• Corn
• Quinoa
• Tofu
• Self seasoned soy cutlets
• Low fat meat: chicken, turkey
• Meat alternatives based on soy or peas (Attention - partly calorie traps!)
• Low-fat fish/seafood: shrimp, plaice, haddock, redfish, cod, tuna
• Eggs
• Feta

In smaller quantities also: bulgur, couscous - don't be fooled, both bulgur and couscous are nothing more than durum wheat semolina. They contain about 70 grams of carbohydrates per 100 grams.

Tip: Cottage cheese is a secret weapon for losing weight!

Lettuce and sprouts

The ideal filler for wraps, bowls and similar dishes is lettuce. It makes the wraps suitable for weight loss and gives them freshness.

Tip: Try it with salads that contain bitters. Bitters are very good for metabolism and stimulate digestion - these include arugula, chicory or radicchio.

• Iceberg lettuce
• Lamb's lettuce
• Radicchio
• Arugula
• Chicory
• Spinach
• in spring: fresh wild herbs like dandelion

If you like it especially healthy, you can add sprouts, seeds and nuts to your wraps. Sprouts are very low in calories and contain extremely many healthy ingredients. Everything that will later be in the plant is already present in sprouts. That's why you can eat a lot here.

Try it with:

• Mung bean sprouts
• Bean sprouts
• Alfalfa sprouts
• Cress
• Fenugreek sprouts
• Broccoli sprouts

Nuts and seeds contain a lot of calories, but this is mainly due to the high fat content. You should not shy away from this if you want to prepare very good wraps for weight loss. How about walnuts, hazelnuts or almonds?

Vegetables and fruit

Anyone who wants to get rid of a few kilos knows that vegetables and fruit belong on the menu. There should be 5 portions per day, whereby vegetables should clearly predominate. Vegetables contain a lot of fiber, which has a satiating effect and stimulates digestion. With every bite you take in vitamins and nutrients that the body needs.

There is a whole range of Vegetables that have very few calories contain

Do especially well in wraps:

• Tomato
• Cucumber
• Paprika
• Red cabbage
• Chili
• Radish
• Carrots
• Chinese cabbage
• Red cabbage
• Onion
• Garlic

You can also boil or sauté vegetables and then add them to the wraps. For example, broccoli, cauliflower, zucchini, mushrooms are suitable.

If you like it fruity, you can also put a few pieces of fruit in the wraps. But the rule here is: better a little than too much. Fruit contains a lot of fructose! Fruits that come to mind in a hurry:

• Apple
• Pear
• Pineapple
• Mango
• Grapefruit
• Orange

Dip or sauce

Completely without a dip or liquid ingredient, the diet wrap becomes quite dry. Do without mayo, ready-mixed sauces and the like.

You can prepare a very good dip from herbs and dairy products. Mix a little squeezed garlic in it and it tastes really delicious.

The basis is always a dairy product that contains a lot of protein. Here, too, it is primarily a matter of the degree of satiety.

Try it with:

• Cottage cheese
• Curd
• Cream cheese
• Yogurt
• Greek yogurt
• Skyr
• Hummus
• Sauce from peanut butter and soy sauce
• Mustard

However, if you opt for a vegan alternative, you can simply stir tomato paste into the legumes.

How often can I eat wraps if I want to lose weight?

If you buy ready-made wraps from the supermarket, then you should not eat them more than 1x per month. Homemade wraps you can eat almost every day. But pay attention to the calorie intake. Because even homemade wraps can be calorie bombs.

However, since they are very filling, you can often go for hours without another meal.

Overall, the maximum frequency with which you should eat wraps depends on several factors. For example, your total calorie intake and your daily physical activity.

In general, wraps are a good option for a balanced diet and can be included in a weight loss strategy when consumed in moderation and in combination with other healthy foods.

If you want to lose weight, it's important that you eat fewer calories overall than your body burns. A serving of wrap should therefore be integrated into a healthy diet with an appropriate calorie content and sufficient protein, fiber and healthy fats. It's also important that you exercise regularly to burn extra calories.

And here, as promised, a recipe for healthy wraps that satiate for a long time and are prepared in no time:

Which combinations are particularly delicious?

If you still lack the sparkling idea, then you're in the right place. I'll give you a few irresistible ideas for wrap fillings.

• Red lentils+ tomato puree + onion + hummus + peppers + salad
• Quinoa + curry + red cabbage + sprouts + peanut butter
• Chickpea + avocado + cream cheese + cucumber
• White beans + smoked tofu + corn + peppers
• Kidney beans + mushrooms + radish + egg + soy sauce
• Chickpea + tomato + curry + spinach leaves
• Shrimp + arugula + pineapple + lentils + fried zucchini

And, of course, much more. Season with fresh herbs to add even more flavor to the wraps - such as chives, parsley or dill. There are many Herbs suitable for weight loss and get the metabolism going at full speed.

Frequently asked questions about weight loss and wraps

There are countless questions about wraps and how to lose weight with them. I have collected the most common ones for you here.

Is a wrap good for weight loss?

Yes, wraps can be a healthy part of a weight loss diet. As long as they are made with low-calorie ingredients that provide protein and fiber, they can help you stay full and reduce your overall calorie intake.

Is a wrap healthier than bread?

Wraps made from whole grain products usually contain more fiber and protein than a regular piece of white bread. They also tend to have fewer calories, so they can be a healthier option for weight loss.

Are wraps better than sandwiches?

It depends on the ingredients used to make them. Wraps can be more nutritious when prepared with healthy ingredients such as lean protein, vegetables and whole grains. However, if they are not prepared properly, wraps can become high-calorie meals that are not as healthy as sandwiches.

Are wraps healthy in the evening?

If you're trying to lose weight, it's usually better not to eat wraps in the evening. Even though they are made with healthy ingredients, wraps can be high in calories and hard to digest. It's best to focus on lighter evening meals that your body can process more easily.

Why do wraps have so many calories?

Wraps can contain many calories because of the ingredients used to make them. Some wraps consist of high-calorie ingredients like cheese, mayonnaise, and processed meats. To reduce the calorie content, you can use lean protein and vegetables as fillings instead.

Don't eat store-bought wraps, prepare them yourself to have more control over ingredients and calories.

Our conclusion

Overall, wraps can be a good part of a healthy diet if eaten in moderation and filled with nutritious foods. Homemade wraps are the best way to control what's in them and make sure they fit into your weight loss plan.

Therefore, if you want to lose weight with wraps, you should not buy them at all, but look for an alternative for the dough as well as choose the ingredients yourself.

Good luck with your weight loss project and enjoy!

To browse further:

• These 17 protein-rich foods are vegan!
• This is my LiveFresh food cure experience!
• Can you freeze a smoothie?

* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more