Adam Enaz, a personal trainer and NHS dietician specialising in diabetes and weight loss, has shared some simple food swaps that can save you up to 1,000 calories a day
A personal trainer and NHS dietitian has shared how simple food swaps can help you cut up to 1,000 calories a day.
Adam Enaz, who specialises in diabetes and weight loss, explained: “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.”
As reported in MailOnline, he continued: “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.”
His top tip? Start your day on the right note by ditching sugar-packed granola and carb-rich toast for zero-fat Greek yoghurt and berries.
Despite its healthy image, granola can be loaded with sugar, while toast is carb-heavy. Swapping these out means you start your day loaded with protein and full of fibre without cutting corners on taste – all part of Enaz’s no-fuss strategy to slim down without missing out, reports Surrey Live.
He 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.”
For dinner, he recommends tweaking popular dishes, saying: “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 the likes of white rice with cauliflower rice, or carb-heavy noodles for courgette noodles. Meat lovers can consider switching to leaner white meat instead of red meat.
For snacks, ditch the chocolate bar, which contains around 200 calories, for dark chocolate rice cakes with around 110 calories. Crisp fans can opt for popcorn instead.
While nuts and dried fruit can be part of a balanced diet, Enaz proposes an unexpected alternative – cottage cheese and pineapple.
“Cottage cheese is a low-calorie, high-protein option that provides satiety and essential nutrients, while pineapple adds a sweet and tangy flavour,” he said. “This snack is perfect for curbing hunger and satisfying your taste buds.
What the NHS recommends:
The NHS has a dedicated guide to help people lose weight and manage their weight. It recommends these seven things to help you on your 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.