If you’re not seeing results from your current diet it might be time to mix things up. But before you jump on the fad diet bandwagon, try these small and sustainable changes to your food intake and get the results you’ve been working so hard to achieve!
Carbs are not the enemy. But, they are a source of fuel, or ‘energy’. Cutting back will help you achieve a negative energy balance and weight loss.
Make wraps instead of sandwiches
Many wraps will have less total carbohydrate than two slices of bread. Specifically – two slices of bread may have 30g or more of carbohydrate, whereas some wraps have 20g of carbohydrate of less. When choosing a wrap, aim for a high fibre wholegrain option – preferably 6g of fibre per 100g – to help keep you full between meals.
Experiment with zoodles and cauliflower rice
Zoodles and cauliflower rice are an incredibly good substitute for pasta and rice Alternatively – why not try ‘half and half’? You will get to enjoy your favourite foods, and still cut down your carbohydrate intake by 50%.
Choose lower-sugar fruits
Fruits have a lot to offer – micronutrients, fibre, fluid… and also, carbohydrates (fructose). Some fruits will offer all these things, with far fewer carbohydrates. In fact, many low-sugar fruits, including berries, kiwi and citrus fruits, are commonly listed as ‘superfoods’ for their high antioxidant and vitamin C content. Consider reducing your intake of higher sugar fruits, such as bananas and mango, or having ‘half-serves’.
Fat is the most energy-dense nutrient, offering double the number of calories per gram than carbohydrates and proteins. So, making small reductions will help achieve negative energy balance.
Use yogurt instead of coconut milk
Coconut, once an exotic ingredient, has now become a household staple. However, many people aren’t aware coconut milk is quite high in saturated fat. In fact, an average serve of coconut milk (100ml) has more saturated fat than four slices of full fat cheese! We suggest cooking your curry with spices, and adding a dollop of natural yoghurt once you’ve served your meal, to combat the heat minus the calories!
Try a different cheese
We wouldn’t dare deny you the pleasure – but a simple change in cheese variety may help cut your fat intake. If you love feta – try Bulla’s new cottage cheese with Greek flavor. If you love cheddar – try parmesan, you can achieve a greater taste with less volume. If you love a pan-fried cheese, like haloumi, try using Indian paneer cheese and cut your total fat intake by 50%.
Control your nuts and avocado portions
Nuts and avocado are chock-full of healthy fats but also incredibly energy dense. For small nuts, such as almonds and cashews, keep your servings to 15 nuts. Limit your portion size of large nuts, such as macadamias and walnuts, to 8 nuts. As for avocado – we suggest only ¼ per serve, far less than what you might find at a café.