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Starting a new weight loss program can seem daunting, especially if you look at it from the angle of restricting yourself from your favorite foods. Fortunately, research on weight loss has shown that there’s no need to completely cut your favorite meals from your weekly menu as long as you maintain a healthy calorie deficit! If you still crave your favorite, traditionally unhealthy foods, experts recommend this one hack that will help cut down on calories while still maintaining all the flavor.
The one hack you need to cut down on calories from your favorite meals is what Executive Chef for Saladworks, Katie Cavuto, MS, RD, RYT, calls the “less is more” principle. She says, “Swaps are commonly recommended as a way to cut calories and fat without sacrificing flavor, but I still recommend including some of the original ingredients anyway. I think of this as cutting the original ingredient with a lower calorie/fat option instead of completely swapping it out.”
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When you’re starting out on your weight loss journey, your first instinct may be to cut out your favorite food groups and stick only to “clean foods”. But while this may work temporarily, eliminating your favorite meals will only leave you feeling unsatisfied, making your new eating plan harder to stick to.
Cavuto continues, “For example, you can cut sour cream with fat-free Greek yogurt or replace some of the sugar in a baked good recipe with mashed banana or applesauce. Use half the mayo [on a sandwich] and add mustard for added flavor.” She also recommends cutting down on the sugar in juice by mixing with half a glass of seltzer, or adding half an egg white to a whole egg instead of having two.
Using the “less is more” principle allows you to approach weight loss in a healthy way without sacrificing any of the excitement from your favorite meals. Instead of limiting yourself to the boring, plain foods that are typically associated with dieting, you can continue to eat some of your favorite dishes with a healthy and sustainable twist. Cutting your oil, dressing, and high fat sauces in half will double your chance of staying on your weight loss plan while still enjoying the foods you’ve always loved eating!
