Most of us have put on some extra kilos during those holidays and it is really annoying especially for those who lost weight before their vacations!
So at this point we’re all trying to decrease only our food portions without taking into consideration the quality of our food. But this is not enough!
Both quality and quantity of food are important for our fat body percentage to get lower..
This is an easy chart I provide to my clients, to let them know that they can still eat some of their favorite foods but with less fat and calories.
It can also be very useful for you after the holidays 😉
1- Whole milk:
Use: Low-fat or Skim milk
2- Heavy cream:
Use: 1 cup skim milk + 1/3 cup of vegetable oil, blended
3- Cheddar & Swiss cheeses:
Use: Reduced fat versions, yellow cheeses that say 25% reduced fat, concentrate on white cheese!
4- Cream cheese:
Use: Light cream cheese, cottage cheese, fat-free spreadable cheeses, labneh
Use: plain non-fat yogurt or fat-free mayonnaise then you can add lemon juice for better flavor.
Use: Light turkey breast
7- 1 whole egg:
Use: 2 white eggs
Use: reduce the amount by half! Go for the raw almonds and walnuts.
9- Canned cream soups:
Use: 99 % fat-free
10- Ice creams:
Use: frozen yogurt or Sorbets
11- Chocolate cakes/ croissants chocolate/doughnuts:
Use: Chocolate custard or pudding/ jello
12- 1 cup chocolate chips
Use: ½ cup chocolate chips
13- A bag of chips:
Use: 1 cup of popped or home made popcorn/ 99 % fat free microwavable popcorn
Use: fresh fruits or fruit salads because they contain fiber while juices are zero fiber!
15- Full -fat hot chocolate:
Use: The fat-free powder hot chocolate (cadbury: 40 calories per 3 tablespoons)