Eat this, not that: Here are 7 easy food swaps to aid your weight­loss rou­tine

Hindustan Times (Gurugram) - City - - LIFESTYLE - Saumya Sharma

They say that one should eat to live and not live to eat, but it’s fast be­com­ing an ur­ban myth with sev­eral diet plans, weight-loss op­tions and the­o­ries around why we gain weight. We’ve put to­gether a list for you to con­sider if you’re se­ri­ously work­ing on los­ing those inches and ki­los to feel bet­ter about your­self in your ev­ery­day life.

Wa­ter Vs. Soda: Our body com­prises ap­prox­i­mately 60% wa­ter. Drink­ing wa­ter aids in main­tain­ing bod­ily flu­ids which in turn helps trans­porta­tion of nu­tri­ents, main­te­nance of body tem­per­a­ture, di­ges­tion, cre­ation of saliva and more. It’s also a won­der drink for all weight watch­ers as sub­sti­tut­ing bev­er­ages of high calorific value (like soda, aer­ated drinks, con­cen­trates) with wa­ter can cer­tainly help cut down the calo­ries.

“What works with weight loss is if you choose wa­ter or a non-caloric bev­er­age over a caloric bev­er­age and/or eat a diet higher in wa­ter-rich foods that are health­ier, more fill­ing, and help you trim calo­rie in­take,” Penn State re­searcher Bar­bara Rolls, PhD, au­thor of The Vol­u­met­rics Weight Con­trol Plan, told health web­site WebMD.

Kale Chips Vs. Potato Chips: Ev­ery time you plan on reach­ing for the bag of potato chips when hunger pangs strike, tell your­self that kale is the go-to op­tion for a healthy life­style. Kale con­tains zero choles­terol and trans fats, mak­ing it a good choice for car­dio­vas­cu­lar health. A serv­ing of kale chips with a tea­spoon of oil, prefer­ably olive oil, will add about 40 calo­ries and 4.5 grams of fat, which is far less than potato chips con­sumed in the same amount. Find kale re­volt­ing? Fret not, you could also try other vegetable chips op­tions (Jack­fruit, beet­root, car­rot) as al­ter­na­tives. Tip: Try khakhra (sheet-thin crisp tor­tillas) which is read­ily avail­able in var­i­ous flavours at de­part­men­tal stores.

Fruits Vs. Can­dies: Crav­ing sweets? It’s to­tally nor­mal. But treat your­self to a whole fruit in­stead of the can­dies that are noth­ing but sugar. Even though fruit nat­u­rally con­tains sugar (fruc­tose), it’s packed with nu­tri­tion, is low in fat con­tent, and high in fi­bre giv­ing it an edge over can­dies and choco­lates, that are pro­cessed with loads of sugar. If you want to re­place bit­ing into a whole fruit and hav­ing it in juice form, en­sure that you haven’t added any sugar that’ll (ob­vi­ously) nul­lify any health ben­e­fits in your glass of juice.

Al­ter­na­tively, try a few dry fruits to sa­ti­ate your taste buds. They aren’t all that healthy in large help­ings, but def­i­nitely bet­ter than sug­ary sweets for the high-fi­bre con­tent that they bring.

Frozen Yogurt Vs. Ice Cream: It’s the go-to dessert as soon as the tem­per­a­ture starts soar­ing out­side but have you re­al­ized the calo­ries you’re in­gest­ing with each bite? Un­der­stand­ably, it’s a dif­fi­cult choice to make es­pe­cially if we want to lose those love han­dles and ex­tra flab. Good thing is, you have an op­tion to please your pal­ette in the form of frozen yo­gurts, avail­able in dif­fer­ent base flavours which you can add top­pings of your choice too! We’d sug­gest berries in­stead of choco­late chips for a yummy, fruity frozen yogurt help­ing. To put this into per­spec­tive, a small cup of vanilla ice cream con­tains 275 calo­ries while a sim­i­lar help­ing of frozen yogurt con­tains near about 100 calo­ries.

Dark Choco­late Vs. Other Desserts: Dark choco­late is known to be high on an­tiox­i­dants and very good for your over­all well­be­ing. Of course, mod­er­a­tion is key for every­thing. The more the con­tent of cocoa in the choco­late, the bet­ter it is for you. Ac­cord­ing to Har­vard Univer­sity, a small square of dark choco­late per day can help to re­duce hy­per­ten­sion (high blood pres­sure) and aid blood flow to and from the heart.


Swap potato chips/ french fries with kale chips for a health­ier life­style


Choose frozen yogurt over a bowl of ice cream dur­ing your weight loss jour­ney

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