Chances are you have heard about calorie counting? Or calorie monitoring? You may even have attempted a diet or two that requires strict calorie restriction.
Imagine, though, if rather than needing to adopt a strict, calorie restrictive model to lose weight, you could simply shave a few calories here and there to create a consistent calorie deficit that supported sustainable fat loss?
Well, it is entirely possible and surprisingly easy to ‘shave’ some extra calories from your diet, and if you do it the right way, you won’t even notice.
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Diet shaving is a concept that was proposed by the group of researchers at Oxford University, who found that sharing the calorie content of fast-food meals on online apps resulted in users more likely to opt for lower-calorie menu items.
Here, small reductions in calorie intake over time was found to be a powerful way to support a significant calorie deficit over a day, ultimately supporting slow, but sustained weight loss over time.
unlike strict diets that require tight calorie control, shaving calories is less likely to result in you feeling restricted.
The benefit of ‘shaving’ calories from your diet in general, is that unlike strict diets that require tight calorie control, shaving calories throughout the day is less likely to result in you feeling restricted.
And if done correctly it is also unlikely to be noticeable, whilst supporting weight loss over time. It is simply about looking for easy ways to swap different products, choose lighter options and ensure smaller portions of all the regular foods that you eat.
Starting at breakfast
If you usually opt for breakfast cereal, eat a spoon or two less or it. Or, spread your toast spread a little thinner, or choose a smaller slice of bread.
Ask for a ¾ milk coffee rather than your regular order. If you usually grab two slices of Sourdough, try just having one; or if you order two eggs, ask for one and instead enjoy more vegetables with your hot breakfast.
These are simple shavings that will cut up to 70-100 calories from your breakfast.
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Lunch
For those who regularly buy lunch, a quick scan of any café or fast-food outlets menu will give you ideas on ways to shave some calories. For example, ditching the rice from your Asian lunch for extra vegetables, or asking for no mayo or spread on your sandwich or wrap.
For those more likely to make lunch at home, serving a smaller portion of meat or chicken with your lunch is a good starting point, as is swapping higher-calorie additions such as mayo, dressing, or cheese for more tightly controlled portions.
Opt for grated cheese, rather than slices or spread the avocado rather than scoop it into salads or slice for sandwiches. Here again it is easy to cut another 50-100 calories from your lunch without really noticing.
Dinner
Shaving calories at dinner is a lot about portion size – serving yourself a little less meat, pasta, chicken or fish and going a little more lightly on sauces and dressings. Or, opting for the lower calorie menu items when ordering in, for example choosing the thin crust pizza, or grilled rather than fried meats.
If you are a wine drinker it means lessening your pour slightly, or choosing a kids sized dessert rather than a regular adult portion.
Dinner calories can really add up and a few smart shaves can slash as much as 100-200 calories from your healthy dinner.
Snacks
It is just as easy to shave calories from your snack budget as it is from your regular meals. Think shaved serves of meat or cheese rather than slices, a few less nuts and seek out smaller pieces of fruit.
Human beings tend to eat the portions they are served, so serve a little less and so too will your calories be shaved by 30-50 calories per snack.
Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.
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