How to Lower Your Daily Calorie Intake UsingThese Simple Swaps
Oct 04, 2021
Reducing your calorie intake is essential if you have a goal of trying to get in shape. However, doing an entire overhaul of your nutrition plan is not always necessary, and going cold turkey is not always the smartest option. You cannot cut out everything at once; you will be more likely to crack and eat something you are not supposed to. Instead, you can try to include some simple food swaps to slash calories, which can be done with little effort. With just a few minor changes, you can easily shave 200, 300, or even 500 calories from your daily caloric intake. Such a change can mean you are going to be losing half to one pound of weight a week without much effort. If you had given up on a diet before because it was too strict to follow, this approach will change how you view dieting and weight loss. Let's take a look at a few smart food swaps to integrate this into your plan immediately.
Swap Spaghetti with Spaghetti Squash
The big problem with pasta is that it often packs in carbs and calories. Another problem with pasta is that it is so delicious, and you probably find yourself craving it pretty often. If you find yourself torn between pasta and weight loss, try to swap it with some tasty spaghetti squash. You will find it to be very similar in texture to that of spaghetti once you cook this and remove the rinds, so it can make for a great and healthy replacement that comes with fewer calories.
Swap Milk with Unsweetened Almond Milk
While cow's milk provides some calcium, it also packs in 90-120 calories per cup. Also, milk is quite high in sugar, providing nearly 10 grams per cup. Sugar is one of the things you will want to control and limit if you are aiming to experience optimal fat loss. Instead of downing a couple of cups of milk per day, opt for unsweetened almond or cashew milk. These types of milk are also available in vanilla and some other flavors, and they contain just 25-30 calories by the cup and virtually no sugar.
Swap a Bagel with an English Muffin
Bagels are a typical snack, and a lot of us choose to enjoy a bagel or two for dinner or for lunch at work. Unfortunately, they are carb bombs on their own, and if you decide to add some cream cheese on top, your weight loss journey will suffer.
If you find yourself reaching for a bagel almost every day, try to swap it out for a whole-wheat English muffin. These have fewer calories and carbs, and they also offer more filling dietary fiber as well. And the cream cheese can be replaced with a little natural peanut butter.
Swap Granola with Oatmeal
If a bowl of granola is your favorite breakfast, you might want to reconsider. You may think granola is an excellent cereal since it is packed with nut clusters, whole grains, and dried fruit, but that is not true since granola is often loaded with sugar, plenty of fat and excess calories. You can still have granola sometimes, but for the most day, choose light oatmeal. If you cook your oatmeal, it will triple in size while still maintaining a very low-calorie density. Additionally, plain oatmeal is sugar-free, and that cannot be said for granola.
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