If you're trying to lose weight, you may need to sacrifice some foods that you love. Cutting calories is the only way to successfully shed pounds, so it's in your best interest to eliminate high-calorie foods that may taste great but aren't nutrient-rich. However, you don't need to completely abandon good food on a diet--you can still enjoy great-tasting treats if you make some smart substitutions. You might be surprised to find how well some healthy foods stand in for less nutritious options. Before beginning any weight loss program, speak with your doctor to determine a healthy calorie level.
Diet Soda
When you're on a diet, you want to identify foods that are low in calories but will encourage feelings of fullness so you can adjust to the reduced calorie intake. Unfortunately, soft drinks do the opposite--they do not trigger feelings of satiety despite being high in calories. And it's not just obesity that soft drinks contribute to. Research from the February 2010 issue of the journal "Current Opinions in Lipidology" found soft drink consumption led to a 24 percent increase in the risk of heart disease.
As diet soda provides a similar taste with just a fraction of the calories, it is a logical diet substitution.
Liquid Egg Whites
Eggs can be a healthy way to start off your day, as they are high in protein, have zero carbohydrates and can help you feel full. However, eggs do contain around 5g of fat each. While you do need some fat in your diet, this can add more calories than you might like to your breakfast. Liquid egg white products simulate the taste of real eggs but contain little to no fat and are high in protein. According to Livestrong.com's nutrient database, 1/4 cup of liquid egg whites contains 30 calories and 6g of protein, with no fat.
Fat-Free Yogurt
You may want to add some variety to your diet from time to time by cooking some special meals. Unfortunately, many gourmet foods and baked goods tend to be high in fat and calories. Thankfully, there are substitutions you can make during cooking to make these foods more appropriate for your diet. One method suggested by the American Diabetes Association is to use fat-free yogurt in place of sour cream. When making this substitution, use exactly the same quantity of yogurt as you would sour cream. The American Diabetes Association notes that for each 1 cup substituted, you'll save 44g of fat and 350 calories.
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