A new study funded by the National Institutes of Health, published in Lancet Diabetes & Endocrinology this month, found that if you cut out 300 calories a week — or the equivalent of 6 Oreos — you can reduce your risk of diabetes and heart disease. The participants achieved a 10% weight loss, but 71% was fat.
Having good levels of blood pressure, cholesterol, and blood sugar, as well as other markers that indicate a low risk of metabolic disease.
The volunteers had also lower levels of an anti-inflammatory biomarker, which is linked to heart disease and cancer.
One or two slices of Swiss, Provolone, Muenster, or American deli-cheese are 100 calories. The same taste can be had for less calories. About 220 calories are in 1/2 cup of cheddar cheese ….
Choose Fruits Carefully A small orange contains about 45 calories compared to 120 in a banana. A cup of watermelon has about 45 calories. 1 cup of red or green seedless grapes contains around 105 calories. About 70 calories are in one large nectarine. How many calories is in one mango? Over 200 calories. Avoid dried or sweetened fruit, or pre-sliced fruits packed in syrup or fruit juice. They often contain more calories than whole fruit.
Keep one whole egg and replace the other two with egg whites. Save at least 100 calories.
Try a teaspoon of Dijon mustard, which has 10-15 calories, hummus, which contains 25 calories, mashed avocado, which has 23 calories, or Greek yogurt, with 10-15 calories.
Pizzas with a plain or veggie topping have fewer caloriesthan pizzas with meatballs, sausage, pepperoni and buffalo chicken. The thin-crust style of pizza will also have fewer calories compared to regular, thick, or deep-dish pizzas.
USDA:
A slice of 14″ thin crust cheese pizza has 230 calories.
A slice of thin crust 14″ sausage pizza has 282 calories.
A slice of 14″ thick crust cheese pizza has 312 calories.
One slice of thick crust 14″ sausage pizza has 358 calories.
When you can, choose a thin crust pizza. If you don’t want to give up your sausages, divide the meat between two slices. Same flavor, less calories.
Peanut butter is a great choice for those who love peanut butter. It has 190 calories per two tablespoons. All three spreads have the same calorie count: almond, cashew or sunflower. By reducing the amount of peanut butter to just over 1/2 teaspoon, you can save 50 calories while still having plenty for you to use. You can use it on celery, in oatmeal or as part of a sandwich.
One McDonald’s French Fry is only 5 calories. Give 10 to a friend and it’s 50 calories off your tally. Removing 10 fries from any restaurant order will net double-digit–and sometimes triple-digit–calorie savings. You can also opt to get a smaller portion or forgo the fries entirely and choose a half baked potato or a salad. Try a recipe for sweet potato fries, polenta or turnips baked at home. French and blue-cheese dressing has around 140 to 150 calories. Try one of these three things to reduce the calories.
Choose a dressing that is naturally lighter, such as Italian (80-90 calorie) or honey mustard (10 calorie).
Dress your salad more efficiently by reducing the serving size to one tablespoon.
Share your tips to burn extra fat and reduce 300 calories per day.
