I came up with a couple strategies that are working quite nicely for me and hope they will help you too. Instead of topping my gluten-free waffles with syrup (a calorie bomb as 1/4 cup of regular pancake syrup has 187 calories!), I top them with cut-up fruit such as bananas or strawberries, both of which contain nutrients, vitamins, and far fewer calories than syrup. I do spread a little pat of butter on my waffle before topping with the sliced fruit.
|Doesn't this look yummy?|
I use this principle when eating cereal as well. Instead of adding sugar to my gluten-free Rice Krispies, I add cut-up fruit. I find that I don't need the sugar because the natural sweetness of the fruit is enough.
Another way to save on calories is to switch to unsweetened almond or coconut milk. A cup of unsweetened almond milk contains 30 calories and unsweetened coconut milk contains 45 calories. A cup of skim milk has about 90 calories, so do the math and see if you would rather save some calories while consuming the same volume of "milk".
I have celiac disease, cannot eat dairy, and cannot eat soy. This necessarily limits many food choices for me. Instead of feeling unhappy about this, I have discovered a benefit in that many of the vegan "dairy" alternatives are much lower in calories than their dairy counterparts. A slice of vegan cheese has 40 calories while a slice of dairy American cheese has 70 calories. So, even those of you who don't need to avoid dairy like I do may find a benefit in switching to vegan alternatives. I have found similar benefits in my gluten-free choices. ; )
Of course, not all the alternatives contain the same nutrients as their alter egos-they can contain more or less depending on the item. You need to make informed decisions for yourself. Because I have medical issues that preclude my consumption of gluten, dairy, and soy, I do take supplements to be sure that I get my needed nutrients.
Another HUGE help for me is measuring my food. I realized when I started my weight loss journey that part of my problem was consuming too great a volume of food. I was eating a dinner plate full of rice instead of a portion-way too many calories! Now, my measuring cups and spoons are my best friends. They help keep me on track and mindful of what I am eating.
|Did you know 1 cup is a portion?|
|1 tablespoon = 30 calories of Coffeemate.|
What do you do to manage your diet while losing or maintaining a weight loss?