Learning how to reduce calories while not feeling hungry can be tricky. The first step is to start with an appropriate calorie goal. A Registered Dietitian can help you establish a safe calorie goal to lose weight.  The other keys to feeling satisfied are Protein and Fiber. Make sure each meal or snack contains a little of both for a great plan to keep you on track with your weight loss goals.

For example, here are some food swaps that will keep your calories low, while keeping you satisfied throughout your day.

Cauliflower Rice in place of Brown Rice:

You can eat a whopping 5 cups of cauliflower rice in place of just ¾ cup of brown rice for the same calories. Think volume for the hungry times. Start with 2 cups of cauliflower rice and add in some lean protein and vegetables for a quick, low-calories meal.

Salsa in place of Salad Dressing: 

This one is so easy, or just replace half for a spicy type dressing.  A ¼ cup serving of salsa has only 10-20 calories and goes a long way on a big salad. Try it today! You won’t be disappointed.

Zucchini Noodles in place of Spaghetti Noodles:

1 cup of cooked spaghetti = 200 calories. You can eat the same amount of Zucchini Noodles for under 50 calories. You can then double up the portion, and/or add lean meat and vegetables for a very satisfying, nutritious meal.  If you haven’t tried veggie noodles, make it happen this week!

These are a few examples of ways to stretch your food volume while controlling calories. Another way  to do so is to extend your meats. Adding cauliflower rice, mushrooms, onion and peppers to your lean ground meat mixtures is an easy way to lower the calories of your meat selection. A boost in your daily vegetable intake and nutrition isn’t too shabby either! Try it next in your burger, meatloaf, or meatball recipe. 

For more information on Weight Loss Programs in Lincoln, NE and Omaha, NE visit WeightLossNebraska.com.