1. Swap the cake for… a fluffy vanilla protein bar, a few small squares of dark chocolate or dried fruit like figs or dates (although these are much better than cakes since they contain fiber, which slows the release of sugar, you should be aware that they contain natural sugars so consume in moderation).
2. Swap chips for… homemade tortilla chips (Cut into triangles, sprinkle with sea salt, 1 tablespoon olive oil and paprika and bake in the oven until crispy or kale chips.
3. Swap carbonated drinks for … sparkling water (Add mint leaves, ice cubes or strawberries to taste) or kombucha (a popular fermented product with healing benefits that is low in sugar and is now widely used in supermarkets).
There's about 2-6 grams per 8 ounce glass of unflavored kombucha (less than 1 teaspoon of sugar) versus about 24 g (or about 6 teaspoons) of sugar in a glass or the same size of orange juice (or up to 10 teaspoons if you want) One can of cola).
4th Swap white carbohydrates for … brown ones (Throw away the white bread entirely and enjoy rye bread or whole grain sourdough instead – the combination of whole wheat and fermented bread helps maximize nutrition and fiber, and many people find that sourdough is digestive and very tasty).
5. Swap biscuits for … a nutty caramel protein bar or crispy tufts of caramel, Nut butter on rice cake or homemade egg white balls (Mix 1 cup of cashew nuts, 8 pitted dates – soaked in hot water for 1-2 minutes, 2 tablespoons of raw cocoa powder and 1 teaspoon of vanilla extract in a strong blender, roll them into small balls and roll them into a pile of dried dates coconut and put in the fridge to harden overnight).
6. Swap fruit yogurt for… Greek yogurt with berries (Fruit yogurt often contains well over 5g of sugar per 100g, which is necessary for “low sugar” classification, while Greek yogurt hits the right sugar target (5g or less) and is also an excellent source of protein.)
7. Swap mayonnaise for … mustard (When it comes to sandwiches, calories creep in all too quickly.
The next time you stack your lunch, try spreading mustard instead of mayo. Just one tablespoon of mayo can add 90 calories to your sandwich, but mustard is often zero.
8. Swap olive oil in your pan for… 1-Cal Spray (If you use "just a little" regular olive oil in the pan, you can add 120 calories.
Splashing will distribute the oil well so you need to use much less and the calories are minimal.
9. Swap the pasta for … spiral vegetables (Instead of making pasta filled with carbohydrates for dinner, make “vegetarian pasta” with a sprialiser.
Not only will you save calories (about 180 calories fewer per cup), but you'll also be less likely to experience a drop in carbohydrates after dinner. This means your blood sugar is more likely to be on an even keel and will keep your appetite in check until after you go to bed).
10. Swap a burger bun for… an iceberg lettuce “wrap” or “bun”. (This juicy burger is much better off without the starchy bun.
If you are shedding nearly 130 calories, that decision also means that you are not loading your system with processed carbohydrates that are stored as fat rather than actually expended as energy – unless you are planning a 10 mile run that day! Plus, you'll avoid blood sugar immersion and will have less cravings a few hours after you eat – an all-round winner)!