Gaby
The fundamental rule of weight loss requires counting the calories consumed by the body, not the calories burned.
“If we consume more calories than our body needs, the excess energy is stored as fat, leading to weight gain. On the other hand, if we consume fewer calories than our body burns, it forces the body to use stored fat for energy, resulting in weight loss,” explained Adam Enaz, a certified clinical dietitian and experienced trainer from London.
Managing calorie intake is crucial for regulating our weight. We aim to find a balance between the energy we consume and the energy we expend.
According to the dietitian, it’s not difficult to cut calories at every meal with simple changes. For example, consider these.
Breakfast
Swap sugary muesli and toast for nonfat Greek yogurt and berries.
“Ditch the sugar-laden bowl of muesli and high-carb toast in favor of a bowl of protein-rich Greek yogurt topped with antioxidant-rich berries. This swap will not only cut unnecessary calories but also provide your body with a nutritious mix of protein and fiber to start the day,” noted Mr. Enaz.
Calories saved: about 300.
Replace sweet cereals with oatmeal.
Even cereals labeled as healthy can be loaded with sugar, increasing calorie counts. It’s better to opt for oatmeal.
The high fiber content in oats provides a feeling of fullness. Plus, oats are versatile: they can be mixed with various ingredients.
Calories saved: about 200.
Swap white bread with butter for whole grain toast with a small avocado.
White bread undergoes more processing than whole grain. Additionally, whole grain bread offers many nutritional benefits, such as gut-friendly fiber.
Dietitian Enaz says that switching to whole grain bread will cut unnecessary calories, while the creamy avocado adds heart-healthy fats and nutrients to your breakfast.
Calories saved: about 50.
Replace a bacon and egg sandwich with a two-egg vegetable omelet.
“Add spinach, mushrooms, and tomatoes to your eggs for a nutrient-rich breakfast that’s low in calories but full of flavor,” advises the dietitian.
Eggs are an excellent source of protein and contain essential nutrients like vitamin D and choline. They also provide B vitamins that help convert food into energy.
Calories saved: about 250.
Lunch
Swap a sandwich for soup.
Vegetable, protein-rich lentil, or chicken soups provide a filling lunch without excessive calories, unlike a sandwich.
Calories saved: between 200 and 300.
Replace fried meat with grilled meat.
A simple way to reduce calorie intake is to choose grilled protein sources over fried ones. This applies not only to meat but also to fish, as reported by the Daily Mail.
Add a salad to your main dish. But be careful with the dressing, as it can add up to 200 calories more than the dish itself.
Calories saved: about 70.
Dinner
Swap pasta for zucchini noodles.
“Replace high-carb pasta with zucchini noodles. This low-calorie option is perfect for those watching their calorie intake or following a low-carb diet,” recommends the dietitian. You can also simply grill zucchini. They are a self-sufficient food packed with nutritional benefits. According to Mr. Enaz, zucchini boosts immunity, improves vision, and supports heart health. The high fiber content in this vegetable aids digestion, stabilizes blood sugar levels, and helps control weight by keeping you feeling full.
Calories saved: between 200 and 300.
Replace creamy sauces with tomato-based sauces.
A plate of pasta doesn’t have to mean a high calorie count. However, the sauce served with the pasta makes a huge difference.
Creamy sauces contain fatty ingredients like cream, oil, and cheese. Therefore, it’s advisable to opt for tomato-based sauces.
Calories saved: between 300 and 400.
Swap beef for lean white meat.
Lean white meat, such as turkey or chicken, contains less saturated fat than red meat like beef. Alternatives can also include fish or shrimp, which are excellent sources of omega-3 and omega-6 fatty acids.
Calories saved: about 50.
Snacks
Replace chips with popcorn.
Greasy chips won’t benefit your body, unless you limit yourself to a handful. Overall, it’s better to avoid them and choose popcorn instead. It has a similar texture but contains far fewer calories.
Calories saved: between 100 and 150.
Replace nuts and dried fruits with cottage cheese and pineapple.
Each handful of nuts and dried fruits contains about 120 calories. Instead, it’s better to go for protein-rich cheese and pair it with pineapple.
“Cottage cheese is a low-calorie, high-protein food that provides satiety and delivers essential nutrients, while pineapple adds a sweet and vibrant flavor. This snack is perfect for satisfying hunger and delighting your taste buds,” asserts Adam Enaz.
Calories saved: about 200.
