How to Lose Weight: #17: Substitute

David Bennett

There are a variety of low and lower calorie foods available these days, like fat-free sour cream, light butter, and sugar-free ice cream. Most are marketed toward dieters and health enthusiasts. I have even seen calorie-free foods available! Personally, if there is a lighter option, I tend to eat it, unless the light option is not really worth the price (since light options sometimes are more expensive). Also, I tend to choose lower calorie options, but not necessarily completely fat-free options, because I know the importance of good fats in my diet. As those who struggle with their weight know, calories add up very quickly, and saving a few calories here and there helps in the long run. Below I compare calorie values of some light and regular calorie foods, so you can see that in the course of a day, choosing a lighter option over a full-calorie version really makes a difference. If you are not looking into lighter versions of your favorite high-calorie foods, you are ignoring an easy way to lose some weight. The calorie values and serving size are listed below, with the calorie savings in bold.

Light Spread: 50 (tbsp) -50
Regular Butter: 100 (tbsp)

Light Bread: 35 (slice) -45
Regular Wheat Bread: 90 (slice)

Part-Skim Mozzarella Cheese 80 (1/4 c) -20
Regular Cheese - 100 (1/4 c)

Skim Milk 80 (c) -40
2% Milk 120 (c)

Light Yogurt 80 (6 oz) -40
Regular Non-Fat Yogurt 120 (6 oz)

Ground Turkey 170 (4 oz) -143
Ground Beef 313 (4 oz)

Whole Wheat Pasta 180 (2 oz) -30
Regular Pasta 210 (2 oz)

Diet Soft Drink 0 (12 oz) -150
Regular Cola 150 (12 oz)

While unrealistic, if you substitute all of these in a day, you would save 518 calories. This amounts to 3626 calories in a week. At this rate, you would lose a little over a pound of fat a week, all things equal, just by making these few substitutions. In addition to lowering your calories, by making these choices, you would increase your fiber, lower your levels of saturated fat, and consume less sugar and trans-fats! I have found that eating lighter versions of foods takes a little getting used to, but only a little. I avoid foods that are radically lower in fat and calories than the original, because sometimes these do not taste very good, and can be expensive. Also, some studies have shown that sugar-free and low-fat foods don't really help people lose weight, because they give us a taste for the real thing, so we eat more to compensate. Bear this in mind when consuming light foods. Finding lighter options is usually pretty easy, since they are often available beside the regular options at the supermarket.

One example of how we substitute is the way that we make pumpkin muffins. By using applesauce instead of the 3/4 cup of oil, we save over 1200 calories! We have used sucralose (Splenda) as well, but I am not necessarily convinced of the long-term safety of it, so we have cut down on that particular substitution. Often you can search online to find healthy substitutions that you can use in recipes! So, with the wide variety of light foods available, and plenty of light recipes available, get started substituting!!

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Disclaimer: These tips reflect the insights of one or more individuals about weight loss and other issues of health. These insights are based on personal experience and scientific research, to help you live a life of greater wellness. They should not be construed as medical advice or the services of a dietician. Before beginning any weight loss or exercise program, you should consult a physician.