“Scaling down your energy intake for weight loss does not mean you have to go hungry,” says dietitian Elienne Horwitz. Rather, choose foods that have a lower energy density; and to help with portion control include more vegetables, fresh fruit, legumes and whole grains – as fibre-rich foods slow digestion, so you feel fuller for longer.
“Also, try drinking a glass of water before you eat,” advises Horwitz. “If you’re craving a snack between meals you may be confusing hunger for thirst, so rule this out by having some water first.”
If you really are hungry, stick to healthy between-meal snacks such as fruit, fat-free yoghurt, popcorn or whole grain crackers with low-fat cottage cheese.
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Instead of… |
Try this… |
kJ saved… |
|
Snacking on a 55g energy bar, a packet of crisps and 340ml coke |
Choose a low-fat cereal bar, a banana and a light fruit-flavoured water |
966kJ |
|
Adding 90g of cheddar cheese to your sandwich |
Add 90g of low-fat cottage cheese with chives or peppers |
1116kJ |
|
A 500ml milkshake |
Cup of Milo with low-fat milk |
1170kJ |
|
Adding 2 heaped teaspoons of sugar to 4 cups of tea or coffee per day |
Just add skim milk (use sweetners if you must, but you’ll be surprised at how quickly you adjust to going without) |
1003kJ |
|
2 scoops regular ice-cream with a large flake |
2 scoops of sorbet and 14 medium strawberries |
1120kJ |
|
1 tablespoon of mayonnaise on your salad |
Add 2 teaspoons of low-oil dressing plus balsamic vinegar or lemon juice |
920kJ |
|
4 slices of a medium pizza with cheese and olives |
Go for a lean burger patty with a wholewheat roll |
2006kJ |
|
A regular side dish of fries served in a restaurant |
A side dish of rice served in a restaurant |
1714kJ |
|
A creamy pasta |
A tomato based pasta with vegetables |
1212kJ |
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