By Sakshi Aggarwal  on: 28 June 2017
Rate this: 
 4 Rating  based on 1 Reviews


For a lot of dieters a number of very small adjustments can be made to their dietary intake that would have a great impact on the dieting results they see. These low calorie food swap adjustments are easy to make and once you get into the habit of substituting one food for another lower calorie version the choices will become automatic leaving you on easy street (to an extent!) to your weight loss goals.

Taking the time to learn what these adjustments are and then getting them built into your diet plan will work wonders.

Here are a few of our favourite quick and easy swaps to get started.

Low Calorie Swap: Ditch Granola For Oatmeal

Exchange your usual bowl of granola or cereal in the morning for some oatmeal. Oatmeal is very high in fibre and totally sugar-free which is not the case for most cereals. Oatmeal contains a lot of insoluble fibre which the body cannot digest as is passed through the body as wasted calories. Great for dieters. See the Dukan diet for details of how they make great use of oatmeal in their diet plan.

By choosing oatmeal as well, you can easily save 200-300 calories in the process. A great low calorie food swap with health benefits to boot!

Swap Beef For Fish

Another quick swap is having fish in place of beef other red meat. While beef is a good protein source, fish would be a superior option for high protein intake.

Fish has the added bonus of being lower in calories and virtually fat free so this is a good food swap choice for those wanting to get the weight off quickly.

Perhaps have beef once a week to keep your iron intake up but then have fish the other times. Or ditch the beef completely and have other iron sources instead such as spinach which is also low in calories.

Food Swap: Forget Juice and go for Real Fruit

For faster weight loss try swapping fruit juice for real fruit. Juice is high in calories and produces rapid spikes in blood glucose due to the lack of fibre it contains. Real fruit is the opposite and contains all the juice goodness as well as the fibre to help slow digestion meaning this is another winning low calorie food swap.

Real fruit is much higher in fiber and nutrients and keeps you feeling fuller for longer. Fruit juice is not always the healthy option people seem to think.

Replace Pasta with Spaghetti Squash

Finally, another low calorie food swap is to consider adding to your diet plan spaghetti squash to replace pasta. Pasta is very high calorie and easy to overeat. If you want to maintain reduced calorie intake for quicker weight loss, squash is the superior choice.

This vegetable can be eaten in a similar way to normal pasta but cuts out 200 calories or more from your meal.

These are just a few of the quick easy low calorie food swap ideas that make losing weight that bit easier. They don't skimp of the quantity of food eaten just change the calorie content by substituting lower calorie foods for higher calorie foods. Sometimes the smallest changes make the biggest difference so always look for low calorie food swap changes that can be easily made to your diet before embarking on a full-blown diet plan - it's far easier to

 Related Blogs:
28 June 2017
Adolphe Quetelet introduced the concept of BMI or the body mass index to the world in the 1830's. It is a tool which is commonly used to assess whether a person's weight is normal for his height or not. It has been in use for almost two centuries now and it is still very popular. Of course BMI is not the final say in deciding whether the person's weight is appropriate or not but it is definitely the first tool to be used to determine obesity. The drawback with BMI is that it doesn't differentiate between muscle weight and weight from fat. Hence it does not yield correct result for athletes. Other tools are used to assess the quantity of fat in the body. On a basic level though, BMI is a pretty good and easy way to assess whether you are normal weight, underweight or overweight. It is very easy to calculate the BMI. You just need to understand the formula which is your weight in kilograms divided by your height in meters (kg/m2). So you simply need to measure your weight and then take your height and square it (in meters). Let's say you are five and half feet tall, so your height in meters would be 1.7. Now to get the square of 1.7, multiply 1.7 by 1.7 and you will get 2.89. Weight in pounds has to be converted into kilograms. So let's take the weight as 200 pounds which would be 91 in kilograms. So now we have to calculate the BMI of a five and a half inch tall person whose weight is 91 kgs. Divide the weight by height square that is 91 by 2.89. We get 31 as our BMI, which means that the person is obese. There are various ranges in the BMI chart by which we can classify the obese, the underweight and the normal weight. If your BMI is 18.5 or less than that, it means you are underweight. A person with a normal weight for height would have his or her BMI in the range of 18.5-24.9. The next category is of overweight people whose BMI ranges between 25 and 29.9. A person is said to be obese when the BMI exceeds 30. So the person in our example above is obese but his obesity is still not on the higher side. You can calculate BMI using different weights and you will see that an obese person might just need to lose only 5 kilograms to come into the overweight category. It's good to know the BMI formula; it will help you in keeping a check on your weight. You can even encourage others to lose weight quick so that they can normalize their BMI. You don't need to worry if you don't know how to convert pounds into kilograms or feet into meters. Simply multiple your weight in pounds by 4.88 and then divide it by height square (in feet). For example, a person weighs 200 pounds and is 6 feet tall; his BMI would be 976/36 which is 27.1. so the person comes in the overweight category. Know you BMI and lose weight quick if you do not come within the "normal" category!
Sakshi Aggarwal

 View Profile


SAKSHI AGGARWAL,  The visionary behind the brand 'DIET SECRETS' cherished the dream of making a remarkable contribution towards the creation of healthy human beings . Nutritionist Sakshi Aggarwal's aim is to make a difference in terms of fittness. Dietician wants to help people regain their health and well being . Dietitian Sakshi provides nutrition and dietics information regarding low calorie diets , therapeutic diets ,child obesity,pregnant and lactating mothers, customized diet plans suitable for persons with individual requirements. Various  diet plans are given to help people to reach their health related goals. All the packages are available in reasonable rates so that it can easily be availed by everyone .Dietician Sakshi Aggarwal is a nutritionist based in Naraina Vihar, South Delhi, India. Nutritionist Sakshi Aggarwal is a weight loss diets expert in South Delhi. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Sakshi Aggarwal provides weight loss diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, control and manage diabetes , healthy online diabetic diet, weight loss for kids, diet for pregnant women, post pregnancy weight loss, child obesity, Teenagers diet, healthy lifestyle program and other disease management.In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; %u2019%u2019 Diet Secrets by Dietitian Sakshi Aggarwal" helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in Delhi. Looking for top online weight loss diet in Naraina Vihar, South Delhi, or a Dietician in Naraina Vihar, New Delhi? Interested in excellent weight loss service online or in Naraina Vihar, South Delhi? Then contact famous weight loss diet consultant Diet Specialist Sakshi Aggarwal.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in Delhi.Nutritionist Sakshi's Aggarwal major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, pre and post natal program, diet for glowing skin, diet for pcos, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down where the blood sugar level can be completely controlled for a better and disease free life.Diet Consultant Sakshi's Aggarwal diets aims at overall nutritional correction with comprehensive individual assessment, with long term results and benefits. Lets make life better by bringing in a total lifestyle change!!%u200BEmail & phone consultation is also provided. If you're looking to consult best dietitian in Naraina Vihar, New Delhi, then do register on this eClinic.
Sakshi Aggarwal
Dt. Sakshi Aggarwal
Dietitian in South Delhi Register Now!

Recent Posts