Whenever we think about “Losing weight”, first step that comes to our mind is burning more and more calories! Burning more calories than you consume is the most important step in the ladder of weight loss. So here are some very simple and mindful techniques to burn or cut down at most 300 calories everyday in summers. Smart work is more beneficial when compared to hard work in today’s era. It is not always required to be harsh to yourself in order to achieve a goal. Taking small steps, doing minimal mindful changes in your day to day routine also serves a lot, more than you think and neglect.
Here are some summer healthy foods and drinks swap that you can very easily do, and see big changes:
Replace SODA with SHIKANJI (200 ml)
Soda
Lemon Juice
Calories
80 Kcal
40 Kcal (With natural sweetener)
Nutrition
0
Rich in vitamin C and Antioxidants
Benefits
0
Hydration, Boost digestion.
Side Effects
Weight gain, dehydration, high in sugar, damage gut health.
Save Up to 40 Calorie per serving
Add sparkling Water occasionally to Make your lemonade fun.
Replace ICE-CREAM With Sweetened CURD / YOGURT( 100g)
Ice-cream
Sweetened HM curd/yogurt
Calories
207 Kcal
60-70 Kcal
Nutrition
High on unhealthy fats & refined sugar and contain additives & preservatives.
Rich in protein, calcium, probiotics & many other nutrients
Benefits
Satisfying and improves gut health.
Side effects
Weight gain, acne, more cravings.
Nil, if consumed in moderation.
Save Up to 100 Calories per serving.
Enjoy Homemade Fruit popsicles during summers.
Store Bought Juices vs HM Juices ( Not Strained) ( 1 Glass).
Store bought Juices
Homemade juices/ Whole fruits
Calories
Up to 180
70
Nutrition
May have added Sugar, additives & preservatives.
Rich in multiple nutritious & Fiber.
Benefits
Fresh, high in micronutrients and antioxidants.
Side effects
Weight gain.
Nil, if consumed in moderation.
Prefer Whole Fruit, if juicing Don’t remove fiber.
DAIRY milk vs PLANT Milk ( For Shakes & Smoothies )
Dairy milk
Plant milk
Calories
150 Kcal
80 Kcal
Nutrition
Rich in calcium, protein & many other nutrients.
Have Some calcium & other nutrients.
Benefits
Great if comes from reliable source.
Easy to digest, reliable if made at home.
Side effects
Heavy to digest.
Requires extra effort for preparation
Use Plant milk for cold Coffee Teas & Chia Puddings.
Sports/ ENERGY Drinks vs COCONUT WATER( 100ml)
Energy drinks
Coconut Water
Calories
60-150 Kcal
20-30 Kcal
Nutrition
High on artificial colors and flavors.
Rich in electrolytes and micronutrients.
Benefits
Great for gut health, digestion, and hydration.
Side effects
Weight gain
Nil, if consumed in moderation.
You can enjoy other Traditional Drinks like Kokum juice, Barley Water, Bel Juice, Kanji etc.
Replace Mayo / Dips with HM Chutney(1 Tbsp. For Salad)
Mayo
HM Chutney.
Calories
60-90 Kcal
10-20 Kcal
Nutrition
High on unhealthy fat.
Rich in antioxidants.
Benefits
Best use of seasonal herbs and other ingredients.
Side effects
Weight gain
Find Recent salad recipes on my recipe Channel “Fit Food Flavors”.
Flavored Powder / Drink Vs HM Detox/ Infused Water.
1 Tbsp. Flavored Powder – 50+ calories
Infused water – 20 Calories
Deep frying vs Air frying/ Baking.
Air frying, grilling, and baking should be preferred over deep frying.
1 Tbsp. Cooking Oil – 120 calories.
Store Bought Fermented Drink vs HM Buttermilk (Chaas) ( 80ml)
SB Fermented Drink
HM Buttermilk (Chaas)
Calories
50 Kcal
35 Kcal
Nutrition
Probiotics and sugar.
Probiotics, calcium and more.
Benefits
Harmful if consumed everyday.
Great for gut health and digestion.
Side effects
High on sugar and preservative.
Nil.
BONUS FOOD SWAP TIPS
Instead of Bread, use lettuce leaves for making Rolls & Sandwiches.
Boiled eggs over fried eggs or omelets ( Save 40-50 calories from 1-2 tsp oil).
