I hate diets and so do most of my clients in San Antonio, Texas. That’s why healthy eating is so popular. It’s not about depriving yourself, but more about making small changes and smarter food choices. It’s about making substitutions that you don’t notice in taste or satisfaction, but increase the nutrition and lower calories. Here are some tricks to cut calories that save a few calories. It may not seem like much, but add all those small changes together and you’ll notice weight loss is easy.
Fill up on salad and fiber foods.
Think of fresh fruit and vegetables as bargain priced when it comes to spending your daily calorie allotment. They have fiber to fill you up and provide nutrition without tons of calories. Always start a meal with a salad or fresh veggies. Eat slowly and skimp on the dressing or leave it on the side and dip your salad or veggies each bite. Use nuts, not croutons as toppers. Use mixed greens or spinach instead of iceberg for far more nutrients. Drink water and not a soft drink or sweet tea for extra calorie savings.
The main dish is often where the calories are, next to the dessert, of course.
If you’re trying to shed a few pounds, how your food is cooked is important. Grill, broil, boil or bake, never fry. Frying adds plenty of extra calories. New air fryers seem like a great option, but watch out for the breading and extra oil necessary. Keep it to a minimum. Get grassfed beef and free range chicken or chicken eggs. These animal products have more nutrients, not to mention a healthier lifestyle. Be aware that free range doesn’t always mean the chickens ran free. They may spend an hour outside the coup. Look for “Animal Welfare Approved” on the packaging for true free range eggs and poultry.
Use visual trickery.
Smaller plates has always been recommended, but it doesn’t always work, unless you’ve always been member of the plate cleaner’s club and eat even if you’re full. New studies show that if you’re really hungry, it isn’t nearly as effective in tricking your brain. However, if you’re at a buffet, it buys you time for your feeling of satiety to kick in before you go back for seconds. If you’re trying to lose weight, buffets may not actually be your best option. Go to restaurants that let you take home a doggie bag. One meal can become two meals and you’ll feel like you got your money’s worth without eating more.
- Greek yogurt is a great substitute for sour cream and will save calories, plus provide extra nutrients. Feta or goat cheese is not only a good substitute for traditional cheese, it also is far healthier than low fat processed cheese options.
- Toss those crackers and cheese. Snack on apple slices and cheese instead. Apple slices and peanut butter also make a great snack.
- Switch out mashed potatoes for mashed cauliflower or a combination of potatoes and cauliflower until you adjust your tastebuds.
- Save tons of calories by using vegetable spaghetti to replace the pasta spaghetti. It has a slightly different flavor, which you might find you like better. Once you add the sauce, you won’t notice the difference.