By reducing our calorie intake by just 500 calories a day, we will lose one pound a week. Here are a few tips to implement when you are baking to help.
1. Replace 1/2 cup of butter/margarine by using 1/4 cup of applesauce + 1/4 cup of canola oil, butter or margarine.
2. Replace 1 egg by using 2 egg whites or 1/4 cup liquid egg substitute.
3. Replace sweetened condensed milk by using lowfat/nonfat sweetened condensed milk.
4. Replace evaporated milk by using evaporated skim milk.
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5. Replace 1 cup all-purpose flour by using 1 cup whole-wheat flour or 1 cup whole-wheat pastry flour or 7/8 cup all-purpose flour + 2 Tbsp. soy flour.
6. Replace butter milk by using an equal amount of nonfat or low fat yogurt.
7. Replace 1 oz unsweetened baking chocolate by using 3-4 Tbsp. cocoa powder + 1 Tbsp. oil + 1 Tbsp. sugar (for frosting or sauces) or 1/4 cup cocoa (for cakes or cookies)
8. Replace 1 cup chocolate chips by using chopped dried fruit such as cranberries, raisins, apricots, cherries (for quick bread and muffins) or chopped nuts.
9. Replace frosting by using sliced fresh fruit or pureed fruit orlight dusting of powdered sugar
Making these few sutle changes can help reduce your calorie intake thus helping with weight loss. It’s hard to give up some of the foods we like. By using the above food exchanges, we can still lose weight without giving up many of the foods we like. We just have to remember, we can’t eat two pieces instead of one because we lowered the calories. (I use to be good at that type of reasoning)
Time for to get ready to go to work. I’m filling in for a friend working in the gift shop at the hospital. I’ll be eating a healthy lunch in the cafeteria before my shift starts. (love when someone else does the cooking)
These tips were made available by the American Institue for Cancer Research. Fat cells can lead to cancer….so come on all……lets get rid of our fat!!!!
Great tips, thanks alot.
This a great blog. I’ve heard of some of these ideas but some were new to me. Thank you. Have you ever heard of the herb stevia? Pure stevia extract is 300 times sweater than sugar. I only use stevia and it has no calories and no negative side effects. Keep up the good work.
Thanks for these tips. I’ll have to start trying them. I’ve been looking for some healthy alternatives for eating. Please keep these coming!
Great information here – while we should always be careful about what we eat, if you hit a plateau, sometimes the problem can be something other than caloric intake.
The factor many nutritional books fail to mention is that for about 50% of the population, eating wheat or milk can slow your metabolism and cause water retention. I have seen many clients lose pounds immediately just after 2 weeks of eliminating those foods from their diets. There are plenty of brown rice and soy/almond milk substitutes on the market today that can serve as replacements. Try it out – you might be suprised at the results!
courtesy of Fitness Insights by Jamie Atlas
Amber,
I have a box of stevia…but thanks for mentioning it. The health food store I use to get it at has closed down so I’m going to have to find another one.
Great weight loss advice. I found your weight loss blog in the Top 100 Weight Loss Blogs, well deserved.
Great weight loss tips. Another thing that works well is using juicing as a supplement to a healthy eating and exercise plan.
Enjoy those egg white omelettes.
Those are great ideas for replacing certain ingredients. I always say information/communication is key, that info will help lots of people.
I loved the exchange of ingredients. One pound a week does make a big difference!
Is there another health exchange to exercising? Instead of exercising try…No? Oh, well it was worth a shot.
Wow… great substitutes. I’ll be implementing a few of these on my next grocery trips. Thanks for the info!
Some really great tips here, I especially like the one about the egg whites in place of whole eggs.
When I was losing weight I used 6 egg whites and one whole egg to make my scrambled eggs every morning; tons of protein, some healthy fat, and the whole egg adds texture and flavor that helps the eggs go down easy.
Keep up the good work.
Great tips. Thank you. I love baking but worry about eating too much butter and sugar. I’m always in search of healthy baking recipes.
Hi! I love your blog. Great tips. I too have finally been successfull at loosing weight; at least for now! What really did it for me was keeping a diet journal…
The function of an egg in a recipe is to act as a raising agent and also has a preservative action through the fat in the yolk. I would add some baking powder in lieu of the egg and add a bit more liquid. The result won’t be quite so as good as using the egg, but will mean fewer calories.