Fitness expert Adam Enaz, who doubles as an NHS dietician with a focus on diabetes and weight management, shared some straightforward food swaps that could slash up to 1,000 calories without a complete diet overhaul. Chatting with MailOnline, he said: “If we consume more calories than what our bodies actually need, the excess energy gets stored as fat, eventually leading to weight gain over time.
“On the other hand, if we intake fewer calories than what our bodies burn off, it forces our bodies to use stored fat for energy, resulting in weight loss.”
The expert recommended a few nifty tweaks to everyday meals which can significantly decrease caloric intake whilst keeping taste buds happy. Take breakfast as an example – he advises against granola and toast due to their high sugar and carb content, despite popular belief in their health benefits.
A better choice would be zero fat Greek yoghurt paired with berries, offering a ‘protein-packed’ start to the day alongside ‘antioxidant-rich’ fruit, aiding calorie-conscious efforts without missing out on essential nutrients such as protein and fibre. Simple alternatives in lunch and dinner can still fulfil culinary pleasures without the calorie surplus, reports Surrey Live.
Adam said: “Whether it’s a hearty vegetable soup or a protein-packed lentil or chicken soup, this swap provides a comforting and filling lunch without the potentially excessive calories of a sandwich. Chicken korma tends to have a high calorie content mainly because of its creamy and rich sauce made with cream, coconut milk, yoghurt or a mix of all of these which are primarily fat-based ingredients.
“Chicken korma commonly includes high fat nuts such as almonds or cashews, further adding to its calorie count. While these things enhance the taste and consistency of the dish, they also contribute to its calorie concentration compared to chicken dishes, with lighter sauces.”
You can also make swaps to your carbs, replacing things like white rice with cauliflower rice, carb-heavy noodles for courgette noodles. And if you’re a fan of meat, consider trying leaner white meat instead of red meat.
On the subject of snacks, we often reach for our go-to chocolate bar. Yet, Adam suggests a healthier alternative, switching from a bar, typically containing around 200 calories, to dark chocolate rice cakes, which sit at approximately 110 calories.
Alternatively, ditch crisps in favour of popcorn. Although nuts and dried fruit can be included in a balanced diet, like in the well-regarded Mediterranean Diet, Adam offers less conventional advice – try combining cottage cheese with pineapple.
He said: “Cottage cheese is a low-calorie, high-protein option that provides satiety and essential nutrients, while pineapple adds a sweet and tangy flavour. This snack is perfect for curbing hunger and satisfying your taste buds.”
According to the NHS, a combination of seven evidence-based methods can help individuals achieve and maintain a healthy weight. The health service suggests the following seven steps to support a successful weight loss journey:
- Get active for 150 minutes a week – you can break this up into shorter sessions.
- Aim to get your Five A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion.
- Aim to lose one to two lbs – or 0.5 to one kg, a week.
- Read food labels – products with more green colour coding than amber and red are often a healthier option.
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour.
- Cut down food high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives.
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day.