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Wednesday, 11 November 2015

5 Weight Loss Diets

1. Lighten up your mayonnaise

Swapping your regular mayonnaise for a lower-fat version can save significant calories. Light mayonnaise reduces calories per tablespoon to 35 or so, and total fat to between 3 and 4 grams per serving. Low-fat or reduced-fat varieties usually cut calories and fat to 15 and about 1 gram, respectively.
Going from 90 calories per tablespoon to 15 is a significant reduction, and when it comes to losing weight over the long term, these are the kinds of changes that really add up.

2. Try bacon of Canadian descent.

Swapping one ounce of American bacon for Canadian bacon saves 100 calories, 9 grams of total fat, 3 grams of saturated fat, and 285 milligrams sodium. That is an incredible difference in nutritional composition for an incredibly simple change, and Canadian bacon also makes a wise swap for other meats like pepperoni.
Swapping your bacon is an excellent example of how you don’t have to completely abandon your dietary preferences to get big benefits.

3. Replace your sour cream topping with Greek yogurt.

Standard toppings for baked potatoes are butter, margarine, or sour cream, but you can save calories and fat by trying nonfat Greek yogurt on your potato instead. And, Greek yogurt has the same thick and creamy consistency of sour cream.
Two tablespoons (1 ounce) of nonfat Greek yogurt has only 24 calories and no fat, compared to 50 calories and 5 grams of fat for sour cream, 140 calories and 16 grams of fat for margarine, and 200 calories with 23 grams of fat for butter.

4. Freshen your salads with lime.

Think about swapping any kind of salad dressing for fresh lime juice, with no fat, and calories you can count on one hand. Fresh lime juice will give you a burst of flavor, and complements the garden vegetables of your salad without compromising your healthy intentions.

5. Move to lower-fat dairy products.

Whole milk contains almost 4 percent fat, and 1 cup of whole milk has 156 calories, 9 grams of total fat, and 34 milligrams of cholesterol. Low-fat, 1 percent milk has 54 fewer calories, 7 grams less fat, 22 milligrams less cholesterol, the same amount of calcium, and more vitamin A per cup. Nonfat, or skim milk, has only 86 calories per cup.
Every opportunity you take to use reduced fat or nonfat dairy products in place of the full fat versions takes calories out of your daily diet. Taking calories out of your diet without completely eliminating an entire group of foods is an opportunity you shouldn’t miss. Even if you don’t think you can make the leap straight to nonfat, there are perfectly delicious reduced fat options, and every little bit makes a difference.

Source: Dummies

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5 Weight Loss Diets

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