The 8 easy diet swaps to shave calories off your daily intake WITHOUT even realising
WHETHER it’s cutting out whole food groups, banning treats or slashing calories, trying to lose weight can feel like a real chore.
But a few key swaps can make a big difference.
Dr Aileen Alexander, founder of 12-week holistic programme Nourish, tells Lucy Gornall: “One of the most important factors when it comes to diet swaps is that they shouldn’t feel like a compromise.
“If you sacrifice taste and satisfaction to lose weight, it’s unlikely to be sustainable in the long term.”
Here, Dr Aileen and nutritionist Anna Wallace share sneaky calorie-cutting techniques you can try out . . .
SWAP: FRAPPUCCINO FOR LATTE SMOOTHIE
A FRAPPUCINO usually contains upwards of 200 calories.
Anna Wallace, registered associate nutritionist and founder of the Weight Loss Academy, tells Sun Health: “Frappuccinos are sugar-filled, jammed with calories and can leave you craving more sugar.”
Instead, make a latte smoothie by blending a frozen banana, one tablespoon of instant coffee, one tablespoon of Greek yoghurt and your choice of milk.
Anna adds: “You can rely on the natural sweetness of ingredients like banana.
“Plus it has a boost of vitamins, minerals and protein that supports overall health, weight loss and helps you feel satisfied for longer.”
SWAP: ICE CREAM FOR FROZEN GRAPES
IF a sweet tooth strikes, go for frozen grapes over ice cream.
Spice Girl and mum-of-four Victoria Beckham is a fan – and if it’s good enough for her, it’s good enough for us.
Favourite ice creams by Ben and Jerry’s contain at least 200 calories per fifth of a tub and Peanut Butter Cup is the worst, at 280.
Anna says: “Swapping ice cream for frozen grapes offers a lower-calorie, naturally sweet alternative.
“They can help curb cravings for less healthy snacks. Only a handful per day would be recommended.”
SWAP: GRANOLA FOR PORRIDGE
GRANOLA tastes so good because it’s usually packed with sugar and calories.
“It’s very easy to eat more than the recommended portion, but it isn’t actually that filling and could lead to further sugar cravings,” says Anna.
A small 50g portion can contain over 250 calories.
But a 50g portion of porridge oats is less than 200 calories.
With milk, a dash of honey and some berries, you’ll be satisfied for longer.
Anna adds: “Add some protein powder or a dollop of yoghurt on top for that extra protein boost.”
SWAP: SWEET POPCORN FOR HOMEMADE
POPCORN is in fact a healthy snack because it’s high in fibre.
But the sweet varieties can contain more than 150 calories in a single 30g portion.
Anna says: “Many popcorn brands tend to add ingredients, but preparing your own at home allows you to control the extra ingredients.
“Homemade plain popcorn can simply be made with popcorn kernels and a touch of oil.
“It would have around 100 calories per 30g.
“This is a low-sugar snack that won’t affect your blood sugar levels or weight as much as the shop-bought version would.”
SWAP: CRISPS FOR CHICKPEAS
CRISPS are high in salt and trans fat – the type that clogs the arteries, risking heart attack and stroke.
“For a healthier alternative that contains protein and fibre and can help lower cholesterol, roast some chickpeas in a touch of olive oil, paprika and garlic granules – air fry or roast for around ten minutes,” says Anna.
On the move?
Brave Sea Salt Chickpeas (Amazon or Holland & Barrett) contain a third less fat than crisps per 35g bag with additional benefit of fibre and protein.
SWAP: CHOC BAR FOR TRAIL MIX
YOU don’t have to completely banish chocolate.
Instead, get your “fix” with a trail mix containing some dark chocolate.
Even better, have it with a piece of fruit for additional fibre.
Dr Aileen says: “Most of us gravitate towards processed high calorie snacks, such as cookies or biscuits, as healthier choices such as fruits or yoghurt are often hard to find.”
Just a couple of biscuits will set you back 100-200 calories without any health benefit.
Alternatives include peanut butter with rice cakes and a homemade pot of Greek yoghurt, berries and peanut butter.
SWAP: FATTY MEATS FOR LEAN CUTS
A LAMB or pork roast on a Sunday is delicious, but if you’re trying to watch your calories, go for lean protein sources.
Swap your red meat for skinless turkey or chicken, as these contain fewer calories.
Dr Aileen says: “Protein helps to keep us feeling fuller for longer and it protects our muscles from being used as fuel when we are in a calorie deficit.
“Great sources of lean protein include skinless chicken or turkey breast, tofu, egg whites, low-fat Greek yoghurt, low-fat cottage cheese and lean cuts of beef or pork.
“This is far preferable to fatty cuts of red meat or processed meats.”
SWAP: DOUBLE CARBS FOR SINGLE
ARE you guilty of double-carbing?
For example, a burger in a bun with chips, spaghetti bolognese with garlic bread or a curry with rice and a naan.
“While this isn’t inherently bad as a one-off, it’s something we want to avoid doing regularly,” says Dr Aileen.
“By choosing only one carbohydrate source, you’re reducing the calories.”
Swap one of the carbs for a source of vegetables instead.
This will add nutrients and fibre, which aids weight management.
Dr Aileen says: “By replacing a carbohydrate with vegetables, you’re increasing the volume of food you eat without adding many calories.”