16 simple low calorie food exchanges that helped me lose 35 pounds and keep it

Rachel Hosey Beach Weight Loss

Rachel Hosey in October 2018 and July 2020.Rachel Hosey

  • To lose weight, you need to be deficient in calories, whether you count calories or not.

  • When I lost £ 35 three years ago, I made an easy adjustment to how I ate, but it didn’t make me feel robbed.

  • Try replacing pork sausages with turkey and potato chips with salty popcorn.

To lose weight, you need to eat with a lack of calories. This means that you consume less energy than you consume in your daily life and exercise.

Rachel Hosey in 2018 and 2021.

Rachel Hosey in 2018 (left) and 2021.Rachel Hosey

No need to count calories, However It worked for me When I lost £ 35 three years ago and have stopped it ever since.

Lose fat No need to cut out specific foods, It’s about managing your overall food intake.

Experts do not recommend eating too little or cutting off your favorite foods altogether to limit your diet.

“It’s important not to reduce calories too much, so you can stay healthy and healthy with a strong immune system,” says personal trainer Haley Madigan. .. I told the insider before..

Fat Ross Coach Jordan Shut I told the insider before He proposes to aim for £ 2-6 a month.

If you want to lose weight, you can simply change your diet to keep you happy and reduce calories.

1. Greek yogurt for sour cream


Add Greek yogurt to the fajitas.Getty

The next time you make fajitas, replace the sour cream with non-fat Greek yogurt. The former has 187 calories per 100 ml, while yogurt has 54 calories.

2. Bagel thin for bagels

Bagels with yogurt on the side.

A bowl of bagels and yogurt is a standard breakfast.Rachel Hosey

Bagel Singh sounds exactly like that. Although it is a thin bagel, it is still delicious. The average bagel usually has 230-300 calories, but bagels usually come in at about 130 calories, so you can save at least 100 calories.

Some people recommend replacing the bread with rice balls, but personally, the rice balls aren’t very tasty and sliced ​​bread is more satisfying.

3. Regular powdered peanut butter

Spicy apple-grilled oats

Grilled apple oats and peanut butter with spices.Rachel Hosey

Powdered peanut butter is essentially peanut butter that has been degreased. Simply mix with a small amount of water until you reach the desired concentration.

It doesn’t have the same texture as regular peanut butter, so it’s not very tasty. But I’m still enjoying powdered peanut butter, so it’s sometimes an exchange I make and the choice is in line with my goals.

Regular peanut butter is about 188 calories per 2 teaspoons, but the same amount of powder is about 60 calories.

4. Pork turkey sausage

Turkey sausage, butternut squash, cauliflower, Brussels sprouts, crinkle chips, mayonnaise.

Eating lots of different vegetables is a great way to pack a low-calorie diet.Rachel Hosey

Turkey (or chicken) sausages are thinner than pork and come in about 160 calories instead of about 340 calories for two people.

5. Turkey meatballs for beef

Turkey meatball pasta dish.

Chicken sausage with turkey meatballs and pasta and vegetables is the staple food.Rachel Hosey

Turkey meatballs are the same as sausages, but have lower calories than beef meatballs. Three beef meatballs contain about 190 calories, while three turkey meatballs contain about 125 calories.

6. Turkey bacon for pork bacon

Avocado with toast, scrambled eggs and turkey bacon.

Avocado with toast, scrambled eggs and turkey bacon.Rachel Hosey

Not all swaps deserve it for me. Some people recommend replacing spaghetti with zucchini noodles and hamburger buns with lettuce leaves, but I personally prefer to have a small amount of carbs.

Turkey bacon instead of pork bacon is a swap I’m happy to make because I enjoy both equally. Each turkey bacon slice has 34 calories, while the average bacon slice has 50-70 calories.

7. Replace some eggs with omelet and scrambled egg whites

Frittata with feta cheese and vegetables.

Feta cheese and egg white vegetable frittata.Rachel Hosey

Egg whites are very low in calories, but I like to mix whites and whole eggs to take advantage of both, rather than making frittatas, omelets, scrambles, and pancakes alone.

3 tablespoons or 45 g of egg white is 22 calories, which is equivalent to one medium-sized egg. This is about 70 calories.

8. Diet drinks instead of regular ones

Rachel Diet Coke happy.JPG

Drinking water is the healthiest choice, but I love diet cola.Rachel Hosey / Insider

Obviously, replacing regular soda with a diet version can save 139 calories per serving.

If you want an alcoholic drink, choose a gin and slimline tonic to reduce calories (and in my opinion it’s delicious).

9. Coffee skim milk

Cappuccino latte flat white coffee

Flat white and cappuccino.Christina Felschen / Getty Images

If you like milky white drinks such as latte, flat whites, and cappuccino, choosing skim milk instead of whole milk will give your drink an approximately 228 to 128 calorie count.

10. Salted popcorn on top of chips (or low calorie chips)


Popcorn is low in calories and large in quantity. Skipping the addition of butter is a healthy choice.Olesia Valentain / EyeEm / Getty Images

Popcorn is actually very low in calories if it is not covered with sugar, syrup, or butter. The next time you want chips, try lightly salted popcorn.

A 17g individual bag of salty popcorn is about 84 calories compared to 123 calories in a 25g individual packet of salty chips. Popcorn is a large amount of light food, so for the same size, some are usually lightweight.

One of the easiest ways to reduce calories is to choose a small piece. For example, a small popcorn tub, not a big one.

“One of the things you can do is try half the size of these particular items labeled” guilty joy “,” said registered nutritionist Rhiannon Lambert. I told the insider before.. “Of course, there’s no reason to feel guilty, but instead of making 3 scoops of ice cream, take 2 scoops instead of the whole dessert and share half with your partner.”

11. Fresh fruit on top of dried fruit


Fresh fruits keep you full rather than dry.Getty

40g of dried apricot, which is a small bag, has 72 calories. One fresh apricot weighs about 35g and has only 34 calories.

Dried fruits are much smaller than fresh fruits, so they are easier to eat. The higher the water content of fresh fruit, the more filling it will be.

12. Low fat than full fat yogurt

Protein yogurt with strawberries.

Vanilla protein powder was added to Greek yogurt and topped with strawberries.Rachel Hosey

Non-fat yogurt is not as creamy as high-fat yogurt, but it is still delicious and has much lower calories. Fat-free Greek yogurt has 54 calories per 100g, but the equivalent of 5% fat-free yogurt is 93 calories in the same amount.

13. Cook the spray instead of oil or butter

Cook the oil in a pan.

You can reduce the calories in your diet by using a little less oil for cooking.Getty

An easy way to significantly reduce the calories in your diet is to use a small amount of cooking oil or butter.

15 ml of sunflower oil has 124 calories, so you can use a low-calorie or low-calorie cooking spray instead to lighten your diet.

14. Grind turkey instead of beef

Grinded turkey burger

Grinded turkey burgers are usually lighter than beef.Getty

Replacing these meats is a good way to lighten bolognese and homemade burgers, as turkey minced meat and chicken are thinner than beef and pork. Of course, you can also choose a low-fat version of other meats. I also eat beef and pork when I lose weight. Calculate according to calories.

2% fat turkey breast is about 136 calories per 100g, while 20% fat minced meat is 273 calories in the same amount.

15. Chicken breast on the thigh

Roast chicken breast

Chicken breast is delicious on the barbecue.Douglas Sacha / Getty Images

Chicken breast is lower in calories than thigh and wing meat. 100g of breast meat has 165 calories, but thighs have 209 calories and wings have 203 calories.

16. Low calorie ice cream instead of regular

Hello top ice cream.

Hello top ice cream.Lina Robinson / Shutterstock

There are many low calorie ice creams on the market these days. For example, Hello Top Sea Salt Caramel Ice Cream has only 300 calories per pint. Ben & Jerry’s Triple Caramel Chunk Ice Cream has 1,100 calories per pint.

Losing weight does not mean that you never have Ben & Jerry’s, but it may mean that you have it a little less often or in small quantities. And low-calorie options can help you reach your goals without feeling deprived.

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