Menu

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.

« Previous

FILED UNDER: Nutrition

Get our best triathlon content delivered to your inbox

Subscribe to the FREE Triathlete weekly newsletter