Find out how to save calories in your daily diet without much difficulty and with everyday foods.
When we hear that it is possible to learn how to save up to 800 calories a day, we quickly devote our full attention to the topic – right? At least for most people, whether they are overweight or at their ideal weight, solutions for eating lighter meals are always a subject of curiosity.
The good news is that it’s not a miracle, it’s really a matter of choices and, of course, mathematics.
Stay with us and understand better.
SAVE CALORIES AND CHOOSE A MORE BALANCED DIET
Excess weight and fat mass can have several negative consequences for health, including diabetes, cardiovascular diseases, and dyslipidemia, among others.
As such, it is important that daily food intake is balanced from a nutritional point of view (with a reduction in fat and sugar content, in particular) and that it does not exceed energy expenditure, in order to prevent weight gain and weight gain. Fat mass.
In this sense, and to help you better manage your food intake so that it does not exceed your daily needs, we will teach you how to save calories (up to 800) in your daily diet.
Save calories yes, but in moderation
Before moving on to the question of how to save calories, it is important to mention that energy needs and, consequently, food intake, vary according to age, sex, physical activity practiced and genetics.
To reduce weight, it is necessary to reduce energy consumption, but without stopping eating essential foods for the body. The trick is to make smart changes from a nutritional point of view
Therefore, before making sharp cuts in the total energy value of your diet, consult a nutritionist to find out if it will meet your energy needs and what other foods you should change.
HOW TO SAVE CALORIES?
Sweetened yogurt vs plain yogurt
Traditional yogurt can contain up to 20g of sugar per serving, while natural yogurt does not exceed 5-6g. This translates into a reduction of almost half the energy value, depending on the yogurt.
If, in addition to being sugary, your usual yogurt is also a Greek/creamy/whipped style, by switching to natural yogurt, you can also achieve a significant reduction in fat content, which can represent the change from 200kcal (sweetened Greek yogurt) to 50kcal (natural yogurt), i.e. a saving of around 150 Kcal.
Natural tuna vs tuna in oil
By swapping the version of canned tuna in oil for the natural/water version, you will be saving around 100 Kcal, which come from the excess fat in the former.
Croissant vs whole meal bread
If instead of a croissant (~400 Kcal for a 100g portion) you eat 1 whole wheat bread (100g) (~230 Kcal), you save around 150 kcal. Furthermore, croissants have much more fat than bread (~23g vs 3g).
Furthermore, you can opt for a smaller loaf (50g), which will be the ideal portion, saving even more calories.
Greek yogurt with granola and banana vs low-fat natural yogurt with oats and berries
Granola is one of the trends of the moment and is often included in intermediate meals along with Greek yogurt, banana and peanut butter.
However, it is important to note that this combination can reach 400 Kcal, in addition to the sugar and fat it provides from its ingredients.
If you swap the banana for red fruits, the peanut butter for cinnamon, the traditional granola for a homemade version without added sugar or for oat flakes and the semi-skimmed Greek yogurt for a natural low-fat yogurt, you can save more than 100Kcal.
Butter vs low-fat spreadable cheese
If you replace the butter in the “filling” of the bread with low-fat/light melted or spreadable cheese, per 20g portion, you can save around 100 kcal.
20g of dried fruit vs 40g of dried fruit
We all know that oily nuts are a healthy food. However, we must also be aware that they are a food rich in fat and, therefore, have a high energy value.
By doubling the amount of nuts, you will consume an additional 120 kcal. The same applies to pastes/butters made from these foods, such as peanut butter. Increasing the portion consumed from 5g (~1 teaspoon) to 15g (~1 tablespoon) can represent an increase of around 70 Kcal.
Whole grain cookies vs 0% sugar gelatin
If your daily mid-morning/mid-afternoon snacks include biscuits, remember that even if they are whole-grain biscuits or without added sugar or fat, 3 biscuits provide around 90 Kcal.
If you replace this snack, at least once a day, with 0% sugar gelatin (~10 Kcal per portion), you can save at least 80 Kcal daily.
In addition to snacks, you can also use this gelatin as an alternative to sweet desserts or even fruit itself at lunch and dinner meals, if you have already eaten 3 pieces of fruit during the day or if you eat a larger volume of carbohydrates at the meal.
Water vs flavored water or traditional sodas
In the case of the well-known “flavored waters”, a 33cl bottle has around 69 kcal, all of which come from carbohydrates, unlike plain water which has 0 kcal.
If, on the other hand, we look at traditional soft drinks, such as Coca-Cola, which provides around 140Kcal/can, the difference in relation to water becomes even more pronounced.
French fries vs boiled potatoes
If you choose fat-free boiled or roasted potatoes instead of fried potatoes, you can save around 100 Kcal.
Mayonnaise vs low-fat quark cheese
Instead of choosing mayonnaise as a sauce/dressing for your meals (1 tablespoon of mayonnaise has about 99 calories), opt for a quark cheese sauce or low-fat Greek yogurt (one tablespoon has 9 calories) — it will save around 90 kcal, in addition to fat.
Now that you know how to save calories, start putting our suggestions into practice and you will see that it will be easier to control the scale or watch it decrease.