Eat 50% Less Calories for the same Amount of Food

Would you like to eat the same exact amount of food for up to 50% less calories and therefore lose weight effortlessly? Then you're gonna love today's article.

One important clarification before we get going - high calorie does not necessarily mean unhealthy.

There are plenty of higher calorie foods that are packed with vitamins and nutrients.

With all that said, weight loss / gain is a calorie game. So if you're trying to drop a couple in the new year, I'd consider the swaps below.

With all these examples, I am comparing the same exact quantity of food. Meaning if you simply made these swaps, you can still consume the same exact amount of food, for way less calories.

Egg Whites vs. Whole Eggs (per egg): - Egg Whites: 25 Calories, 0g Fat, 0g Carbs, 5g Protein - Whole Eggs: 70 Calories, 5g Fat, 0g Carbs, 6g Protein

96/4 Ground Beef vs. 80/20 Ground Beef (per 4oz): - 96/4: 140 Calories, 5g Fat, 0g Carbs, 24g Protein - 80/20: 280 Calories, 22g Fat, 0g Carbs, 19g Protein

Sirloin Steak vs. Ribeye Steak (9 oz): - Sirloin: 447 calories, 68.4g protein, 19.5g fat - Ribeye: 744 calories, 60g protein, 54g fat

Turkey Pepperoni vs. Regular Pepperoni (per serving): - Turkey Pepps: 70 Calories, 4g Fat, 1g Carbs, 9g Protein - Regular Pepps: 140 Calories, 13g Fat, 0g Carbs, 7g Protein

Kaizen Pasta vs. Traditional Pasta (per serving): - Kaizen: 130 calories, 20g protein - Traditional Pasta: 200 calories, 7g protein

Shirataki Noodles vs. Regular Noodles (per serving): - Shirataki noodles: ~10 calories per serving - Regular noodles: ~200 calories per serving

Nonfat Greek Yogurt vs. Full Fat Greek Yogurt (per serving): - Nonfat: 80 Calories, 0g Fat, 5g Carbs, 16g Protein - Full Fat: 150 Calories, 8g Fat, 5g Carbs, 14g Protein

If you want another hugely impactful swap - sub in nonfat yogurt in every situation where you're eating peanut butter. Peanut butter (and all nut butters) are depressingly high calorie.

Fat Free Fairlife Milk vs. Full Fat (per cup): - Fat Free: 80 Calories, 0g Fat, 6g Carbs, 13g Protein - Full Fat: 150 Calories, 8g Fat, 6g Carbs 13g Protein

Bolthouse Farms Ranch vs. Regular Ranch (per 2 tbsp): - Bolthouse: 50 Calories, 4g Fat, 3g Carbs, 1g Protein - Regular: 180 Calories, 19g Fat, 1g Carbs, 1g Protein

Ben & Jerry's Pint vs. Halo Top Pint: - B&Js: ~1050 calories - Halo Top: 330 calories

Does Ben & Jerry's taste better than Halo Top? Obviously the answer is yes. But does it taste over 3x better? Is it worth 3x the calories when you can still get that similar ice cream experience for 1/3 the calories?

For some of these swaps there is legit no difference in experience.

There's no way most of you would even notice the difference if you swapped in 96/4 ground beef for 80/20 in your burger or nonfat yogurt for whole milk yogurt.

Most people eat these foods purely out of habit as opposed to preference.

Make some of these swaps starting today, and then watch the fat start melting away.

Stay well, Hal the Health Coach