5 food exchanges approved by dietitists to help you cut the calories without noticing

If you try to lose weight, you should burn more calories than you take.

According to a dietitian, the main way to reduce calorie intake is to make simple exchanges in your diet. This means adding foods that will fill you without consuming many calories, such as more fruits, vegetables and lean meat.

1. Drink fat -free milk

Swing with fat -free milk Can save you nearly 70 calories per cup. You will always get 8 grams (g) of protein and about 12 grams of carbohydrates in each cup.

Unlike some rumors, non -greasy milk (also called skim) does not contain added sugar. The only difference is that fat has been “skimmed” (removed) from milk, reducing the fat content by around 3.25% to less than 0.5% per portion. Because fat in milk is rich in calories, the suppression of fat decreases calories a little.

There are many healthy alternatives to a dairy diet. The choice of simple and non -greasy Greek yogurt can save you 65 calories in a portion of 6 ounces compared to the version entirely in fat. The passage of regular sure cream with sure fat -free cream can save you 30 calories in just 2 tablespoons.

2. Eat more fresh fruits and vegetables

Fresh fruits and vegetables are on each list for healthy diet and weight loss – and for a good reason. They are low in calories and rich in vitamins, minerals, fibers and antioxidants. If you want something crunchy, try crisp vegetables like cucumber, celery, carrots, broccoli or cauliflower instead of reaching fries or crackers. If you need a dip, try the houmous, the cottage cheese or the Greek yogurt dip.

The next time you want something sweet, consider these means to get more fruit:

• Take advantage of it for what
• Add it to a yogurt scent
• Use it on your toast, oatmeal or breakfast cereals
• Mix in a smoothie
• Mix for a fruit salad
• Roast or grill fruit to caramelize natural sugars, bring out sweetness

You can also increase your vegetables by changing your lunch and your dinners:

• Instead of tacos, have a tacos salad
• Add additional vegetables to the soup
• Vegetable puree in your pasta sauce
• Spiralize the vegetables to be used instead of noodles or pasta
• Opt for a side salad instead of fries with your sandwich, which can save more than 100 calories and add fibers, vitamins and minerals.

3. Snack on popcorn popcorn

Air popcorn is an alternative to fried snacks like croustilles. By doing it yourself on the cook, in the microwave or in an air popper, you save around 73 calories in 3 cups compared to popcorn pop-pipped and control what is happening.

Water or spray olive oil on it and sprinkle slightly with salt rather than finish your popcorn with salt and butter. You can also be creative and seasoning it with herbs and spices such as rosemary, dill, garlic powder or chili flakes, throw it with lemon or lime zest, or sprinkle with nutritional yeast for a cheese flavor.

For a funny turn, add chopped nuts such as pacans, peanuts, cashews or pistachios and / or dried fruits such as cranberries, cherries or apricots.

4. Concentrate on thinner cups of meat

The exchange of the meat cut can change the caloric and fatty content. For example, a portion of 100 grams (3.5 ounces) of beef rib steak has around 269 calories, 20 grams of fat and 18 grams of protein.

If you opt for a leaner upper beef steak, you will get around 155 calories, 6 grams of fat and 22 grams of protein in the same portion of 100 grams. It is a difference of 114 calories and 14 grams of fat.

Similar meat cuts include steaks and round roasters, a superior lanyard, a superior overlap, shoulder roasts and lean chopped arms and beef (at least 90% lean). Pork lean cuts include ham, pork lanyard, central lanyard and net. When you are looking for lean poultry, opt for boneless and skinless chicken breasts and turkey cutlets.

5. Do not drink your calories

Choose to fill whole foods rather than drinking your calories. For example, eating a small apple (150 grams or 5 ounces) with the skin is around 90 calories and provides 30 grams of carbohydrates, 4 grams of fiber, plus vitamins and minerals. In comparison, 1 cup of apple juice contains approximately 114 calories, 28 grams of carbohydrates and less than 0.5 grams of fibers.

Sugar drinks have more calories, carbohydrates and added sugars while often containing little or no nutritional value. Examples include ordinary sodas, energy drinks, sports drinks, sweet coffee drinks and wood, fruit drinks and lemonades. The filling of calories from sugary drinks will not keep you full, or will not provide your body with the nutrients it needs to function properly.

Limiting your consumption of sugary drinks can help you maintain healthy weight and healthy diet. Choose water above sugary drinks. If you want something sparkling, try sparkling water with a touch of 100% fruit juice or flavor it with fresh bays or lemon, lime, orange or cucumber.

How many calories do you need per day?

The total number of calories that an individual needs per day can vary considerably depending on several factors, such as:

• Height
• Weight
• Age
• Sex
• Physical activity level
• State of health
• Health objectives

Depending on age and activity levels, American food directives estimate that calorie needs vary from 1,600 to 2,400 calories per day for adult women and 2,000 to 3,200 calories per day for adult men.

A realistic and durable weight loss goal is to lose 1 to 2 pounds per week. Depending on the research, in order to lose 1 book, you need to burn about 3,500 calories. This can be done by reducing the number of calories you take, by increasing physical activity to burn more calories, or both.

Other tips for reducing your calorie intake

In addition to simple food exchanges, the advice you can try to reduce your calorie intake include:

• Eat up in mind: Pay attention to your food and its appearance, its sensations, tastes, etc., think that your body feels when you eat and listen to its fullness clues to stop eating before becoming exaggerated.
• Eat slowly: Rather than rushing your meal in five minutes, slow down things. Try to lower your fork or spoon between each bite and chew your food carefully before swallowing.
• Avoid distractions by eating: Distractions include television, tablets, work, phones, books, audio, podcasts, etc. Simply enjoy your multitasking meal.
• Try to follow your calorie intake: This does not need to be forever, but monitoring your consumption for a few days or weeks can give you a good idea of ​​what you really eat and where you could make adjustments.
• Look at sizes: Avoid eating directly from the container to home and use a smaller plate or bowl when you use it. If in a restaurant, divide your meal in two at the start and put it in a take-out box so that you are not tempted to eat everything at the same time.
• Read food labels: Look at the list of ingredients and the nutritional fact label. Try to find more whole foods (containing a shorter and more recognizable ingredient list) and foods lower in saturated fats, sodium and added sugars.
• Increase physical activity:: Find ways to exercise that you like – in this way, you are more likely to be held.
• Use healthier kitchen methods: Instead of frying with large quantities of fats and oils, try steam, cooking, roasting, poaching, sautée, sautéuse, air or slow cooking.

Summary

According to a dietitian, the major way of reducing calorie intake for slow and regular weight loss is to make simple food exchanges to make lower calories in your diet. Add food to your diet that fill you without consuming many calories, such as more fruits, vegetables, lean meats, etc.

The other advice includes the decrease in the size of the portions, the increase in physical activity, monitoring caloric intake, reading food labels and the use of healthier cooking methods. The number of calories you need per day will vary depending on several factors, such as age, weight, size, sex, health problems, level of physical activity and health objectives. Speak with a health care provider or a registered dietitian to help know the right amount of calories to lose weight safely.