To Lose Weight, Don’t Eliminate—Substitute
- By Matt Fitzgerald
- Published Dec 20, 2011
- Updated Dec 20, 2011 at 6:56 PM UTC
Small Changes Add Up
The table below illustrates how making these six key substitutions can easily trim a surprising number of calories from your total daily intake. As you can see from these examples, you don’t need to eat less to cut calories and get lean. In fact, the lower-calorie plan on the right includes two snacks in addition to three full meals, while the higher-calorie plan on the left has no snacks.
| Instead of This… | …Eat This | Substitutions | |
| Breakfast | 1½ cups Wheaties breakfast cereal w/ whole milk
Orange Juice Calories: 367 |
1 cup Wheaties breakfast cereal w/ fresh strawberries and skim milk
Orange Juice Calories: 302 |
#1
#5 |
| Midmorning Snack | Nothing
Calories: 0 |
Apple
Calories: 72 |
#1 |
| Lunch | McDonald’s Premium Crispy BLT Sandwich
Medium French Fries Small Coca-Cola Calories: 1,080 |
McDonald’s Premium Grilled Chicken BLT Sandwich
Small French Fries Side salad w/ Newman’s Own Low Fat Balsamic Vinaigrette Dressing Water Calories: 780 |
#2
#3 #6 |
| Afternoon Snack |
Nothing |
Dried Apricots
Calories: 156 |
#1 |
| Dinner | 10 oz. Ground Turkey Loaf
Baked potato w/ sour cream 3 oz. String beans Cranberry juice cocktail Calories: 841 |
8 oz. Extra Lean Ground Turkey Meat Loaf
Baked potato w/ light sour cream 6 oz. String beans Soda water w/ lemon Calories: 613 |
#2
#3 #4 #5 |
| Total Calories: 2,288 | Total Calories: 1,933 |
*
Matt Fitzgerald is the author of Iron War: Dave Scott, Mark Allen & The Greatest Race Ever Run (VeloPress 2011) and a Coach and Training Intelligence Specialist for PEAR Sports.
FILED UNDER: Nutrition