For example, fibrous foods, volumizing and “zero-calorie” foods, lunchbox friendly swap-foods that satiate more than traditional foods – and so on.
We all come from a different starting point; perhaps like myself, the person you are now is totally different to the person you were when you first made a conscious decision to look after your health and weight.
When training new coaches to deal with clients effectively, there are certain rules, steps or procedures I reiterate time and time again.
Little changes in food choices yield the biggest results
This can be a hard sell to a client in the short term and it’s also an aspect that too many fitness professionals are yet to grasp.
We may have lived half of our life already, picked up many habits and preferences that will die hard, a full dietary overhaul might be an attractive, money spinning prospect, but in the grand scheme of things, these expensive – dazzling programs, unless incredibly bespoke are destined to cause the majority of people to fall flat on their face, where in-fact, spending a longer time with their coach, making small progressive tweaks can yield the biggest and most sustained results.
The end goal is always to create a healthy, happy and energized individual, but when it comes to weight loss, it’s about simple food swaps to create a lower-calorie diet, creating habits that lead to success.
My favourite Simple food swaps that you won’t even notice involve volumizing foods or choosing lower calorie alternatives
By using higher fibre ingredients or fresh fruit and vegetables with higher water contents, you can create larger meals with less calorie dense foods.
Celery, white cabbage, carrots and apples – can all be grated together to create coleslaw, mixed with 1tbs of mayonnaise or cider vinegar and a little oil – a large serving using ¼ of a cabbage, 2 carrots, ½ an apple and cider vinegar can full a huge bowl and yield less calories and more vitamins, minerals and fibre than the big dollop of salad cream or tomato sauce you might accompany your burgers with.
Using similar rules, try using diced mushrooms, shredded courgette or carrot inside homemade burgers , replace vegetable oil in smaller baked goods with unsweetened apple sauce and replace pasta sheets with thinly sliced aubergine or courgettes (think Moussaka).
Try replacing 50% of the potato in mash, with cauliflower or celeriac and using a little coconut milk instead of butter and milk to achieve the consistency you desire, to essentially cut calories by half.
Zero Calorie Foods
You might have seen these now – Zero calorie noodles, they aren’t quite zero calories, but one portion will set you back by 8 whole calories.
These Zero-noodles are made from the starch of the roots of an Asian plant, called “The Konjac plant” This starch is processed into Glucomannan fibre, a product from the plant which has received a lot of interest lately and even been included in a Meta-review of studies by the Journal of Clinical Nutrition in America.
Zero calorie noodles are an ideal candidate for someone, who needs that something extra, besides their meat and veg and due to them being flavourless vessels are ideal for people who will buy spice pastes (again, zero calories) made from ingredients like lemon grass, kaffir lime leaves, green chilli and garlic, which will have the added benefit of adding a huge array on nutrients to your dish, replacing your 250g serving of rice or regular noodles with 250g of “Zero calorie noodles” can save you up to 240calories a sitting, which over 7 days – can almost equate to saving 1 whole days eating for a female partaking in gentle activity (1680Kcals)
If you can’t justify the costly price of this new fit-food, however, try taking a julienne peeler to courgette, butternut squash and carrots and lightly blanching them, to create veggie spaghetti, with a little homemade basil pesto as pasta sauce.
Whilst we’re on this train of thought, I should mention “Ketchup” – the saboteur of many a dieter – If I had a pound for every time a client neglected to record their copious amounts of tomato ketchup on their food in a dietary recall….
remember that soy sauce, spices and vinegars are great on salads too and that the red stuff can be very high in totally un-needed additional sugars, so we can chose many suitable alternatives.
Try going for mint-sauce over cuts of meat instead, balsamic dressings or a drizzle of soy on rice, if you really need to satisfy your sweet tooth – look up “Waldon Farms, who do a range of sauces and dips made with vegetable fibres to create virtually calorie free dressings and dipping sauces.
Remember, huge rapid changes are often not sustainable, you will get the most success incorporating subtle changes into your lifestyle.