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How To Be a Big Loser... In The Diet Game

By Chef Kevin Wagner

So, you're going on a diet?

Good for you!

Sounds sorta like a vacation, doesn't it?

Oh, we're going on a diet, we're gonna have sooo much fun!

All of us that have been there, know that ain't right!

Don't feel bad, dear food addict, because it's not entirely your fault. That's right, not "entirely". I didn't say not at all :-) It still takes will power and determination on your part to make it work.

The old rule of "diets don't fail, people do" has some merit in truth, but there are very good reasons why you've been set up to fail in the first place.

Here's the number one reason....

Almost all diets are far too extreme when it comes to restricting their individual list of foods, and they all have that dreaded list.

Now, the reason we go "on a diet" is because we eat too much of the wrong foods, right? That's a no-brainer. Foods that are high in fat, sugar and carbs taste great, and are addictive. We know we shouldn't eat them, but we do.

Diets that are designed to help people lose large amounts of weight, require you to slash your calorie intake from very high levels of 3000 to 5000 calories a day (or more), to levels as low as 1200 calories a day.

Due to the addictive qualities of our normal yummy treats and high-carb meals, don't you think your body would feel a bit deprived? Sure, enough! The shock from this alone causes most people to go "off their diets" after only a few days.

Your body (and mind) will much better adapt to small alterations, rather than these extreme changes.

By changing a few simple habits and reducing your calorie intake by just 500 calories a day (less than half of regular burger combo), you will be rewarded by losing 1 pound a week. Not much, right? Well, it is 52 pounds a year, not too shabby for what little effort it takes. Since the usual weight loss goals are in the 10 to 25 lb range, that's only three to six months.

Also, these minor changes in your eating habits are relatively painless to apply, and easy to maintain, since they don't require any drastic measures on your part. After all, everyone wants this to be as easy as possible, right?

Here are just a few simple ways to chop 500 calories a day from your diet, without sacrifice:

•Those huge muffins at the coffee shop look great, but they’re at least twice the size of a normal homemade one. They also contain about 200 calories (without the butter). By either sharing one with a friend, buying smaller, or substituting a piece of fruit, you will save 100 calories.

•Switch from sandwiches to wraps. Two slices of white bread will run you 130 calories, while a wrap is only about half of that. While you're at it, cut back on your mayo with fat-free Ranch dressing and save another 50.

•Instead of reaching for that bag of potato chips, grab an apple instead. A regular size bag of plain chips (60 gram) is loaded with 500 calories and 50 grams of fat. An apple... 80 calories and totally fat-free!

•Grill or broil your meats whenever possible. By avoiding the frying pan, you can save yourself 40 calories per teaspoon of canola oil. If you do use oil to saute, heat your pan first. A warm pan requires half the amount of oil...
Betchya didn’t know that one :-)

•If you do have that burger combo, try this one... No cheese slice, you'll save 100 calories. Replace the fries with a salad (with fat-free dressing), and you cheat another 180 calories on top of that. That's not even losing the bacon :-)

•Now it's time for dessert. Now I love cheesecake as much as you do, but at 300 calories a pop, it's a luxury. Instead, have some fresh fruit salad, flavored with a bit of fresh lime juice, mint and honey at 150. Besides that, it's naturally sweetened and un-processed, another really good thing!

•Drink lots of water, not juice, not pop... water. Yes, all that preaching about 6-8 glasses a day is true.

And that's just for starters.... a bit of "food for thought" :-)

Did you do the math on those tips alone.... 1105 calories!

Now take a look at the things you normally eat on a regular basis, and do a bit of calculation. Be honest with yourself, now, and you'll find at least 500 calories you can save.

Good Luck... remember, we're all in this together !

Happy Cooking,
Chef Kevin

Kevin Wagner is Chef/Owner of Cooking Solutions, catering, teaching, and consulting services located in Bear River, Nova Scotia. Email: ChefKevin@cooking-solutions.com in response to this article or other questions.

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