Sometimes less is more. Cutting excess calories doesn’t mean you have to eat less – here are 3 ways you can eat MORE and still meet your calorie goals.
1. Double the veggies, half the starch.
If you’re eating 200g of cooked rice (common amount) that’s about 60g carbs (240cals).
Cut the rice in half… (100g now)
Add 100g of broccoli (or anything green idc)
You’ll replace 30g carbs (120cal) with 7g carbs (30cal)
and save 100cal, and get more protein, fiber, and micronutrients in the process.
2. Swap rice for beans.
100g of cooked rice = ~30g carbs (with no real protein or fiber
you’ll be hungry and want more food
100g cooked black beans is about 20g carbs with 8ish g protein
You may only save a few calories (50cal?) now but you’ll save a BUNCH later because you’re not ravenous again after the meal.
3. Eat whole single-ingredient foods instead of processed food
SCIENCE: A sort-of whole foods meal (whole-grain bread and cheddar cheese) produced DOUBLE the energy “loss” by TEF (thermic effect of food = energy cost of digestion basically) as compared to white bread and cheese product.
So how much greater a REAL single-ingredient whole food meal would be?
Imagine all your digestive cogs and wheels churning through a Waldorf salad with chicken and apples…
Using our logic here…
If the meal was 600cals, the TEF might be about 100cal…
Compare that with a 600cal processed buttery muffin where you’d be lucky to lose more than 25cal on digestion.
Both are delicious, but the muffin shuts the party down before you can even hit the dance floor while the salad keeps the tunes rockin’ til sunrise.
~100 free calorie-burn.
4. BONUS. Swap fatty meat for lean meat.
Trade the bacon/ribs/sausage/eggs/burgers for chicken breasts/fish/egg whites/turger burkeys/who’sstillpayingattention/leansteaks/beefheartsyum.
Trading a standard quarter poundish beef burger for a chicken filet drops about 15g of fat (120cal) INSTANTLY – which also increases the protein density.
5. I AINT DONE YET.
Imagine COMBINING all these little hacks into your regular eating…
A single day of eating like this could easily skim 500 excess calories off the top without you even noticing.
A WEEK of eating like this could easily skim 3500 excess calories off the top without you even noticing.
Isn’t 3500 calories how many calories are in a POUND OF FAT?
YOU’D LIKE TO LOSE A POUND OF FAT RIGHT?
LIKE, OOPS…WHERE DID IT GO?
OH HEY FLAT ABS, WUDDUP.
(It’s a little more complex than that, but it’s a GOOD start.)
If you need help putting all the pieces together, >>book a call here.<<