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In order not to harm your health and figure, you need to replace fatty foods with healthy alternatives.
During the New Year holidays, even those who usually do not abuse fatty or unhealthy foods overeat during the feast. In order not to harm your health and figure, you need to replace fatty foods with healthy alternatives.
RBC-Ukraine explains how this can be done with reference to a post by coach Yuri Popko on Instagram.
How to replace fatty foods
“I bring to your attention how you can reduce the calorie content of your diet so that it is as little noticeable and “painful” as possible. It is not necessary to break yourself from the first day and radically change your habits, because the body will begin to resist and that’s where your changes will end,” – says the coach.
Popko shares a list of healthy alternatives that can replace fatty foods.
- Replace mayonnaise and sour cream with low-fat yogurt. The calorie content of the first two products is 200/600 kcal per 100 grams, but yogurt is 50-100 kcal.
- Replace ketchup with tomato paste or fresh tomatoes. Ketchup contains approximately 4 tbsp. l. sugar per 100 g. And most people already exceed their daily sugar intake by at least three times.
- Replace sweet yogurt with fillings with classic one. The first option contains 2 tbsp. l. sugar in 100 g.
- Replace milk with 2.5-3.2% fat content with 1%.
- Replace white bread with diet bread, rye or whole grain bread. This will reduce the amount of sugar in your diet, and also add more fiber, minerals and vitamins to your body.
- Replace regular salt with iodized or sea salt. This is especially true for the population in western Ukraine.
- Replace butter with a fat content of 82.5% with butter with a fat content of 75% or with cream cheese. In the latter case, reduce the calorie content by three times. You can also spread avocado on bread instead of butter.
- Buy a spray oil dispenser. This will allow you to avoid adding too much dressing to salads or other dishes, and the calorie content will decrease accordingly.
- Replace sweets and cakes with berries and fruits. This will not only reduce calories, but add vitamins and fiber to your diet.
- Expensive blue cheeses with high fat content are often replaced with cottage cheese with 5% fat content. This way you get maximum protein and minimum calories.
- Replace sausages, hot dogs and processed foods with fresh meat. It will be many times more useful – more protein, less fat and will be even cheaper.
- Replace white rice with unpolished brown rice, and Italian durum pasta that is boiled. And also reduce the use of oil in your diet – give preference to boiled or baked foods rather than fried ones.
- Replace pork with veal, beef or chicken.
