No-Diet Diet

[keaLoha]

Found this in the March 2005 issue of All You Magazine.

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<< BACK TO MAIN

No-Diet Diet</TD><TD class=headline1 style="PADDING-TOP: 10px" vAlign=top align=right> </TD></TR><TR><TD style="PADDING-RIGHT: 10px; PADDING-LEFT: 10px; PADDING-BOTTOM: 10px; PADDING-TOP: 10px" colSpan=2>Try the one simple strategy that keeps you thin for life!
There's no need to make drastic changes with the No-Diet Diet. You can lose pounds by making smart substitutions. The plan is based on simple math: To lose a pound a week, cut 500 calories from the foods you eat each day. Cutting 500 calories a day is not as tough as it sounds. We've listed painless ways to save 50 to 300 calories. You'll learn calorie-saving trade-offs you can apply to any meal.

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Instead of regular milk, cheese or yogurt, switch to reduced fat.

Avoid eating too much mayonnaise: Use a low-fat variety or mustard.

Limit fattier cuts of meat. Skipping two ounces of pork sausage saves 150 to 200 calories.

<LI>Don't drink your calories. Trade alcohol and soft drinks for water or beverages containing artificial sweeteners.

If you omit fewer than 500 calories a day, you'll still lose weight--just more slowly. The beauty of the No-Diet Diet is that even small changes add up over time.

Source: Elaine Magee, M.P.H., R.D., author of The Change of Life Diet and Cookbook

Cut calories from your favorite meals.

Lighten up without sacrificing flavor. Make sure your calorie-cutting choices total 500 calories a day and you can lose one pound a week.

BREAKFAST

Save up to 50 calories (per serving)

<LI>Spread 1 oz. light cream cheese on a bagel instead of regular cream cheese.

Calories saved: 35

<LI>Choose 1 cup low-sugar cereal (Frosted Flakes 1/3 Less Sugar over regular Frosted Flakes).

Calories saved: 50

Save up to 100 calories

<LI>Order a 12 oz. morning latte with nonfat milk instead of whole milk.

Calories saved: 75

<LI>Scramble your eggs in a nonstick frying pan with canola cooking spray instead of a tablespoon of butter or oil.

Calories saved: 100

Save up to 150 calories

<LI>At McDonald's, order an Egg McMuffin rather than the Sausage McMuffin with Egg.

Calories saved: 160

<LI>Instead of putting two ounces sausage in your omelet, toss in chopped mixed vegetables.

Calories saved: 175

LUNCH

Save up to 50 calories (per serving)

<LI>When making a grilled cheese sandwich, use 1 oz. reduced-fat Swiss or Cheddar cheese instead of regular cheese.

Calories saved: 35

<LI>Use 1 Tbsp. light mayonnaise in tuna, chicken or egg salad instead of full-fat regular mayonnaise.

Calories saved: 50

Save up to 100 calories

<LI>Heat up 1 cup of a broth-based soup instead of a creamy one.

Calories saved: 80

<LI>Skip the 12 oz. fruit drink and munch on a medium orange instead.

Calories saved: 100

<LI>Instead of egg salad, order a turkey breast sandwich with mustard.

Calories saved: 100

Save 150 calories or more

<LI>Substitute a can of diet soda for regular.

Calories saved: 150

<LI>Caesar salad is a great choice, but skip crispy chicken and creamy dressing. Opt for grilled chicken and low-fat dressing.

Calories saved: 250

<LI>If you have fast food, downsize from large to small french fries.

Calories saved: 290

SNACK

Save 50 to 100 calories (per serving)

<LI>Instead of two peanut butter cups, spread 1 Tbsp. peanut butter on a chocolate graham cracker.

Calories saved: 50

<LI>Eat light yogurt (8 oz.) instead of sweetened kinds.

Calories saved: 100

<LI>Sip diet iced tea instead of a regular-calorie version.

Calories saved: 100

Save 150 calories or more

<LI>Treat yourself to 1 cup low-fat ice cream rather than the regular full-fat version.

Calories saved: 175

<LI>Satisfy a chocolate craving with a Fudgsicle instead of a candy bar.

Calories saved: 175

DINNER

Save up to 50 calories (per serving)

<LI>Dress salads with 1 1/2 Tbsp. light ranch dressing instead of regular.

Calories saved: 40

<LI>Top a Mexican top entrée or baked potato with 3 Tbsp. fat-free sour cream instead of regular.

Calories saved: 50

<LI>Prepare boxed stuffing and macaroni mixes with 2 Tbsp. trans-fat-free margarine instead of 4 Tbsp. stick margarine or butter, as the directions often call for.

Calories saved: 50

Save up to 100 calories <LI>Have a light hot dog instead of a regular hot dog.

Calories saved: 75

<LI>Instead of a chicken thigh with skin, try a 4 oz. skinless chicken breast.

Calories saved: 100

<LI>Order a Quarter Pounder without cheese.

Calories saved: 100

Save up to 150 calories or more <LI>Eat two large Pizza Hut Veggie Lover's slices instead of one with meat toppings.

Calories saved: 150

<LI>If you like frozen fish, choose grilled fish filets (like Gorton's Grilled Filets) instead of crunchy or battered ones.

Calories saved: 150

<LI>Choose a light frozen entrée (such as Healthy Choice Breaded Chicken) instead of regular, larger frozen dinners.

Calories saved: 300

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