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Simple Nutritional Swaps To Cut 500 Calories A Day From Your Diet

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Now that it is the beginning of the year, most people are focusing on the shedding of a few extra holiday pounds. The gyms are packed and everyone is on the “eat better” kick, at least until about April. Well since we are in the “eat better” mode let’s look at a few things people can do to help them loose some weight in a pretty painless manner. One of the most painless ways to loose some weight is to make changes to your nutritional intake. If you burn more calories than you take in then you will loose weight.

First let’s look at calories and weight. 3500 calories is the equivalent of one pound of weight. So in order to cut a pound of weight you have to reduce your calorie intake by 3500 calories. We want a painless weight loss, so let’s aim to loose a pound a week. This means we want to eliminate 500 calories a day. At 500 calories a day for a week that will equal 3500 calories (500 calories a day * 7 days a week =3500 calories a week).

Here are a few nutritional swaps that you can use to help you cut around 500 calories a day from your diet.

Breakfast:

        Use more egg whites and less eggs-
One large egg has 6 grams of protein 0 grams of carbs and 5 grams of fat which equals 74 calories

 

One large egg white has 4 grams of protein 0 grams of carbs and 0 grams of fat equals 16 calories

By making this swap you can save 58 calories per egg

        Swap whole milk for skim milk

One cup of whole milk has 8 grams of protein 13 grams of carbs and 8 grams of fat which equals 147 calories

 

One cup of skim milk has 8 grams of protein 13 grams of carbs and 0 grams of fat

which equals 84 calories

By making this swap you can save 63 calories

        Swap the glass of morning orange juice for a glass of half orange juice half water

One cup of orange juice has 2 grams of protein 28 grams of carbs and 0 fat which equals 120 calories

 

One cup of orange juice and water gives you 1 gram of protein 14 grams of carbs and 0 grams of fat which gives you 60 calories

By making this swap you can save 60 calories 

        Swap bagels for whole grain English muffins-

A typical bagel boasts 11 grams of protein 56 grams of carbs and 2 grams of fat which equals 289 calories.

 

A typical whole grain English muffin has 5 grams of protein 25 grams of carbs and 1 gram of fat which equals around 130 calories.

By making this swap you can save 159 calories

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Lunch:

        Opt for fat free dressings on your salads rather than whole dressings

2 tablespoons of French dressing will give you 0 grams of protein 5 grams of carbs and 14 grams of fat which gives you 146 calories

 

2 tablespoons of fat free French dressing will give you 0 grams of protein 5 grams of carbs and 0 grams of fat which gives you 20 calories

By making the switch you can save 126 calories

        Swap the mayo for mustard

2 tablespoons of mayonnaise provides you with 0 grams of protein 7 grams of carbs 10 grams of fat giving you 118 calories

 

2tablespoons of mustard gives you 0 grams of protein 1 gram of carbs and 0 grams of fat leaving you with 4 calories

You can save 114 calories by using this switch

        Skip the fries

An average small order of French fries contains 3 grams of protein 32 grams of carbs and 14.5 grams of fat which ends up being 270 calories

Just by saying “No I don’t want fries with that thanks.”

You can save 270 calories

    Ditch the soda for diet or water soda

One can of Pepsi provides 0 grams of protein 28 grams of carbs and 0 grams of fat which will give you 112 calories

 

One can of your average diet soda provides 0 grams of protein 0 grams of carbs and 0 grams of fat giving you a 0 calorie drink

By making this switch you can save 112 calories.

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Snacks:

        Replace the chocolate bar with an apple

The average chocolate bar gives you 3 grams of protein 26 grams of carbs and 13 grams of fat giving you 210 calories

 

A medium apple provides you with gram of protein 25 grams of carbs and 0 grams of fat giving you only 94 calories

This switch will provide you with 116 calories saved

        Ditch the cookies for a Rice Krispie Treat

Four  average chocolate chip cookies provides you with 2 gram of protein 27 grams of carbs and 9 grams of fat giving you around 192 calories

 

One rice krispie treat bar provides you with .5 grams of protein 17 grams of carbs and 2.5 grams of fat giving you around 90 calories

You can save yourself 102 calories with this switch

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Dinner:

        Go skinless with your chicken

3 oz of chicken breast with skin gives you 29 grams of protein 0 grams of carbs and 7.5 grams of fat which will give you around 192 calories

 

3 oz of boneless skinless chicken breast will give you 27 grams of protein 0 grams of carbs and 3 grams of fat which ends up as 142 calories

Just by removing skin you can save 50 calories

        Steamed veggies over rice

1 cup of rice gives you 4 grams of protein 45 grams of carbs and .5 grams of fat giving you about 201 calories

 

1 cup of steamed veggies gives you around 4 grams of protein 13 grams of carbs and 0 fat giving you only 68 calories

With this switch you can save 133 calories

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        Fish over beef

A 4 oz sirloin gives you 34 grams of protein 0 grams of carbs and 7.5 grams of fat equaling around 212 calories

 

A 4.5 oz of tilapia fish gives you 33 grams of protein 0 carbs and 3 grams of fat equaling only around 160 calories

This swap for a bigger piece of fish saves you 52calories

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Dessert:

        Strawberries and cool whip for chocolate cake

Your average slice of chocolate cake with frosting (about 2.3 oz) has 3 grams of protein 35 grams of carbs and 10.5 grams of fat giving you close to 245 calories

 

A cup of strawberry halves with cool whip will give you 1 gram of protein 14 grams of carbs and 3 grams of fat giving you only 87 calories

Make this swap and save 158 calories

        Sugar free pudding over ice cream

A cup of your average vanilla ice cream consist of 2 grams of protein 16 grams of carbs and 7 grams of fat giving you around 140 calories

 

One 4 oz container of sugar free chocolate pudding consist of 2 grams of protein 14 grams of carbs and 1.5 grams of fat that gives you 60 calories

Make this swap and save yourself 80 calories

 

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Dieting does not have to be all bland taste and starvation. Today I showed you a few nutritional swaps you could use to cut a few calories but still enjoy taste. A few simple and painless nutritional swaps and you could be well on your way to burning away the pounds

All articles on this site are authored or co-authored by Jarueba Taylor. They are the copy written  property of Taylored Nutrition.