To Lose Weight, Don’t Eliminate—Substitute
- By Matt Fitzgerald
- Published Dec 24, 2012
- Updated Dec 24, 2012 at 4:07 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 milkOrange Juice
Calories: 367 |
1 cup Wheaties breakfast cereal w/ fresh strawberries and skim milkOrange Juice
Calories: 302 |
#1#5 |
| Midmorning Snack | Nothing
Calories: 0 |
Apple
Calories: 72 |
#1 |
| Lunch | McDonald’s Premium Crispy BLT SandwichMedium French Fries
Small Coca-Cola Calories: 1,080 |
McDonald’s Premium Grilled Chicken BLT SandwichSmall 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 LoafBaked potato w/ sour cream
3 oz. String beans Cranberry juice cocktail Calories: 841 |
8 oz. Extra Lean Ground Turkey Meat LoafBaked 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