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Cut calories with food swaps

Cut calories with food swaps

One of the main causes of weight gain is consuming too many calories, which is difficult to manage as all food contains calories.

Finding out which foods to remove from your diet is paramount for successful weight loss.

In this article we will be looking at food swaps, which means finding a healthier alternative to your favourite foods.

Food swap #1 – Swap butter for olive oil

Healthy food swapsVegetable oils such as olive oil contain fewer calories than butter and margarine, which are made from animal fats.

Animal fats are also high in cholesterol.

Olive oil should be used for general cooking while sunflower oil can be used for baking.

Food swap #2 – Cream cheese instead of mayonnaise

Cream cheese has less cholesterol and as much as 70% less calories than mayonnaise.

Food swap #3 – Mayonnaise made from olive oil versus regular Mayo

By replacing regular mayonnaise with one that has been made from olive oil you will be cutting the amount of calories by 50%.

Food swap #4 – Oil and vinegar dressing instead of dairy

We all love our dairy based dressing, however they are full of calories that will not do your weight or overall health any good.

Replacing them with oil or a vinegar dressing will ensure you are cutting back on the calories and cholesterol.

You could even try cider vinegar or a citrus dressing for their detox benefits, which will aid your weight loss efforts.

Food swap #5 – Soy or skimmed milk instead of full fat

Although milk is an essential source of calcium it is also full of calories and fat.

Soy milk is lower in calories and cholesterol free. However, if this is not to your taste try skimmed milk instead as this still has less calories than full fat milk.

Food swap #6 – Choose white cheese

Although yellow cheese is what most people use for their food, white cheese such as cream cheese or cottage cheese contain fewer calories so are the better choice.

If your aim is to lose weight it is also advised to cut back on the amount of cheese you eat anyway.

Food swap #7 – Yoghurt for dessert

Instead of indulging in ice cream or another high calorie diary based dessert, choose a yoghurt instead.

Yoghurts have fewer calories, with some containing probiotics that can offer numerous health benefits including weight loss.

Food swap #8 – Carrots instead of biscuits

If you are feeling peckish during the day, rather than raid the cupboard for a biscuit or a packet of crisps choose a carrot instead.

Cut one into chips and you can snack on them throughout the day.

Food swap #9 – Homemade chips

Making your own meals is a good weight loss tip in general so it comes as no surprise that making your own chips are a better option than buying the fried ones from the local takeaway.

When making them choose sweet potatoes and bake them instead of using the fryer.

Food swap #10 – Hummus dips

Instead of using a dairy-based dip try hummus instead.

Hummus is made from garbanzo beans, garlic, olive oil, salt and pepper and is a much healthier for you than mayonnaise.

Food swap #11 – Apple or other fruit for dessert

There is no reason to raid the freezer after your dinner for a frozen dessert, especially when you have a load of fruit going to waste in your fruit basket.

Apples are a good source of fibre so can fill you up, while many other fruits offer other benefits too.

In conclusion

Food swaps are an easy way to cut calories from your diet without starving yourself. Just a few small changes can make a big difference to your waistline.

Have you any food swaps that you swear by?

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