Explore These Low-Calorie Substitutes

The amount of energy present in foods is called calories. Calories are necessary for the functioning and survival of the body. A low-calorie food may provide less energy than expected for the body, because the body uses energy to digest these foods. The claim of zero-calorie or negative-calorie foods is that by eating them, the calories expended in chewing, digesting, and metabolism are more than the calories in the food itself. This means that by eating such foods, you not only do not gain calories, but you also burn them. Initially, this claim seems logical, but in reality, it is not exactly as it is presented. In this content, we will examine zero-calorie foods. We will also introduce the lowest-calorie foods that help with weight loss.

How can we lose weight by eating delicious foods?

All humans need energy to perform their daily activities, and this energy is provided by consuming different foods. If the amount of energy a person takes in exceeds the energy they expend, the excess energy is stored as fat and leads to obesity. You have probably decided to lose weight many times and tried various and difficult methods, but you haven’t achieved the desired result. However, have you ever tried low-calorie alternatives? To lose weight, you must reduce your calorie intake. The daily calorie requirement for each individual varies depending on the conditions, but generally, it is up to 2,000 calories for women and 3,000 calories for men. Consuming more than this amount causes weight gain (of course, it also depends on daily activity). If you can reduce your daily intake by just 200 calories, by the end of the year, you will lose 10 kilograms. To reduce calorie intake, you do not need to remove foods from your diet. By using low-calorie alternatives, you just need to replace high-calorie foods with low-calorie foods. In this method, in addition to reducing calorie intake, you will always feel full and won’t have to eliminate tasty foods from your diet. This method helps you consume healthier foods and provide your body with more nutrients at each meal.

What is a food substitution list?

If you're looking for a simple and hassle-free way to lose weight, you can replace high-calorie foods like chocolate, ice cream, chips, and sweets with low-calorie alternatives. By consuming these alternatives, you will ingest fewer calories. Below is a list of low-calorie foods, known as food substitutes, that help with weight loss.

Breakfast Cereal Substitute

Cereal Substitute Eating breakfast ensures that the body has enough sugar and protein to build and replace various immune system compounds. Many people prefer to eat breakfast cereals, but the problem with breakfast cereals is their low fiber and high sugar content. Oatmeal and Greek yogurt are healthy low-calorie substitutes for breakfast cereals that can keep you full until noon. Oatmeal is one of the healthiest breakfasts to start the day. It contains high amounts of fiber, which can keep you full until your next meal. Greek yogurt is delicious, nutritious, and has a creamy texture. Made from curdled milk, it contains plenty of protein. Try Greek yogurt with various berries or chopped fruits for a healthier breakfast to increase its vitamin, mineral, and fiber content.

Chocolate Substitute

Chocolate is an enemy of dieting. Due to its high fat and calorie content, chocolate is a major factor in weight gain. Dark chocolate is a low-calorie substitute for chocolate. Not only does it taste delicious, but it is also rich in fiber, vitamins, minerals, and strong antioxidants that help fight infections, strengthen the immune system, and lower blood pressure and bad cholesterol.

Pastry Substitute

Pastries are a weakness for people on a diet. You can eat various pastries and still experience weight loss, as long as you use low-calorie substitutes. Two fat-free dry pastries or one Yazdi cake with sugar topping, each containing about 80 calories, are low-calorie pastries that you can consume without worrying about gaining weight.

Snack Substitute

At the end of a day when you've been following your diet well, you suddenly crave chips or puffed snacks! Snacks like puffed snacks and chips contain high levels of salt and energy, which will make you gain weight. Instead, try 3 cups of popcorn. 400 grams of nuts is also a low-calorie snack alternative, providing 150 calories. Nuts are rich in fiber, which helps you feel full throughout the day.

Low-Calorie Substitute for Red Meat

In recent years, numerous studies have examined the effects of consuming red meat. High-meat diets increase the risk of cancer, heart disease, and diabetes. Excessive red meat consumption leads to weight gain. Regular consumption of red meat, especially processed meats, is significantly associated with early death. If you replace red meat with low-calorie alternatives, you will lose weight. In the food substitution list, instead of red meat, you can use fish, chicken, or turkey, and incorporate legumes like lentils and beans, which are rich in plant-based proteins. Fish is high in protein and low in calories, which can help increase satiety and reduce hunger. Legumes are also rich in protein and fiber, which are related to reduced appetite and increased feelings of fullness, while being very low in calories.

Saturated Fat Substitute

Fats and oils are widely used in life. They are used for cooking, frying, and as flavorings on salads. The use of solid oils and saturated fats increases blood pressure and weight. Nutritionists recommend using low-calorie substitutes for saturated fats. The best substitutes for high-calorie oils are vegetable oils. Olive oil, peanut oil, sunflower oil, corn oil, soybean oil, and sesame oil are free from harmful fats and help maintain overall health.

Low-Calorie Substitute for Soda

Soda is one of the beverages often consumed with food, but due to its high sugar and calorie content, it can contribute to weight gain. It is better to replace soda with drinks like water, yogurt drink, natural fruit juices, and lemonade, and include them in the food substitution list.

Low-Calorie Substitute for Sugar

Sugar is not suitable for maintaining health and contributes to weight gain. Moreover, it increases the risk of diabetes, heart disease, and fatty liver. Cutting sugar completely can be very difficult, but fortunately, there are a variety of sugar substitutes that are low-calorie and effective for weight loss. Fresh or dried fruits are the first low-calorie substitutes for sugar. Dates, date paste, raisins, dried berries, and dried figs can be suitable substitutes for sugar. Natural honey, coconut sugar, and stevia are other natural sweeteners that can be included in the food substitution list.

Advantages and Disadvantages of a Very Low-Calorie

In extreme cases when other diets have failed, a very low-calorie diet (VLCD) can be effective, though it is not a long-term solution for weight loss. A VLCD provides essential nutrients but can also have side effects. Below, we discuss the benefits and drawbacks of very low-calorie diets.

Advantages of Very Low-Calorie Diets

Doctors typically recommend a low-calorie diet when other dietary programs and weight loss regimens have failed. Studies have shown that this diet works very well, at least in the short term. However, it must be used with care, and the patient must be taught how to change their eating habits for the long term.

Overall Nutrition: Since substitutes in a low-calorie diet are designed to provide the essential nutrients that other dietary methods might lack, it is important to monitor the safety of a very low-calorie diet (VLCD). This advantage of the low-calorie diet does not necessarily mean it is suitable for everyone. In fact, this diet is appropriate for specific individuals and situations.

Disadvantages of a Very Low-Calorie

Diet Side Effects: Many patients who follow a low-calorie diet for 4 to 16 weeks experience side effects such as fatigue, constipation, nausea, or diarrhea. These symptoms usually improve during the first few weeks and do not prevent the completion of the person's diet plan. The most common side effect of a low-calorie diet is gallstones, which often occur in overweight individuals, especially women. These stones are often observed during rapid weight loss. Your healthcare provider can prescribe medication to prevent gallstone formation while losing weight.

Medical Supervision: To safely follow a low-calorie diet, a written prescription is necessary, and it should be followed under medical supervision. This requires both time and financial investment, especially since health insurance does not cover the cost of food substitutes (though during the low-calorie diet, you do not have to make other purchases).

Diet Sustainability: A low-calorie diet is a short-term solution for weight loss. "Short-term" means that you can only follow this diet for a limited period. After that, the person must adopt a healthy eating plan that includes healthy nutrition, exercise, and lifestyle changes.

Therefore, weight loss and having a fit body are major concerns for modern humans. People use various methods to reach their desired weight, from different diets to intense workouts. But there is always an easier way. The low-calorie alternative method helps you lose weight. In this method, you replace high-calorie foods with low-calorie foods. I hope you enjoyed the therapeutic exercise content and can share it with those who care about their fitness. You can also check out other related content in the SAEDNEWS Sports section. Thank you for your continued support.