Low-fat food swap ideas

For his series of very small adjustments can be applied to their dietary intake, which would have a significant impact on the dieting results, see. These adjustments to swap low calorie foods are easy, and once you get into the habit of one food for the next version of lower calorific options will automatically let you on the street, easy (to the extent!) to the objectives of weight loss.

Time to learn what they are editing, and then it is built into a diet plan.

Here are a few of our favorite quick and easy swaps to begin.

Low calorie Swap: a Granola ditch for oatmeal

Replace my usual bowl of muesli or cereal in the morning for a little oatmeal. Oat flakes are a very high content of fibre and completely free of sugar, which is not the case in most cereals. Oatmeal contains a lot of insoluble fibre, which digest the body as it is passed through the body as unnecessary calories. Ideal for Dietetic studies. See the Dukan diet for details on how to use the large oatmeal in their diet plan.

Oatmeal and a selection you can easily save the 200-300 calories in the process. Swap large low calorie foods with health benefits to boot!

Beef swap space for fish

Another quick exchange with fish instead of beef and other red meat. Beef is a good source of protein, fish would be a better option for the reception of proteins.

The fish has a bonus track is lower in calories and virtually fat free, so it's good food swap space for those who want to quickly get off the weight.

Maybe they have beef once a week to keep the intake of iron, but then they fish the other day. Or completely get rid of beef and other sources of iron instead of, for example, like spinach, which is also a low amount of calories.

Food Swap: forget about the juice and go for the real fruit

For faster weight loss, try to swap fruit juice for real fruit. Juice is high in calories and produces rapid jumps in glucose in the blood due to the lack of fibre that it contains. The actual fruit is the opposite, and contains all the goodness of juice, as well as help slow digestion, which means that this is another winning low calorie food swap.

The actual fruit is much higher in fiber and nutrients, and maintains a feeling fuller for longer. Fruit juice is not always a healthy option that people seem to think.

Replace the pasta Spaghetti Squash

And finally, the other low calorie food swap is added to your diet plan to replace the spaghetti squash pasta. Pasta is very high in calories and easy to overeat. If you want to maintain the reduced calories for faster weight loss, squash is an excellent choice.

This plant can be eaten in a similar way to a normal pasta, but cuts 200 calories or more of their food.

These are just a few ideas, swap food quick easy low calorie that is losing weight, which is a little easier. They don't skimp on the amount of the meal just to change the content of calories by replacing the lower calorific foods for higher-fat food. Sometimes the smallest changes make the biggest difference, so always look for changes in scratch foods low calories, which you can easily make your diet before you developed a diet plan-it's much easier!

What kind of diet and author http://www.what-diet.co.uk

Dukan Diet Meal Ideas

You can successfully complete The Dukan Diet if you enjoy protein foods, and don't have any major dietary restrictions.

Dukan Diet Phases

The first phase of the diet, is called the Attack phase. During this phase, you can eat nothing but protein for a few days. Meat proteins are acceptable proteins, and so is tofu. But most vegetable sources of protein are not acceptable during this diet phase.

The second phase is called the Cruise phase. When you're in this phase, you are allowed to have veggies every other day.

Phase 3 is the Consolidation phase. During this phase, you can enjoy starches like breads, fruits and pastas. You can have also two free meals for each week. During these "free meals," you can have any food that you like, but you shouldn't go crazy, and eat excessively. Just have normally sized meals, that are something that you truly enjoy.

The final stage is called the Stabilization phase. This phase will last throughout your entire life. During Stabilization you should eat moderately -- minding the Dukan Diet principles you have learned, and maintaining at least one all protein day each week.

Keep in mind that during your initial phases, you can't use any fancy sauces with your proteins that contain sugars and vegetables and naturally occurring starches. You have to essentially eat protein seasoned with salt and pepper alone -- cooked in just a small bit of oil, drink water, and eat 1 tablespoon of oat bran. During the Cruise phase, you can have up to 3 tablespoons of oat bran.

Menu Ideas

As you can see, if you enjoy eating proteins, you will find that this diet will work out well for you, and finding meal ideas will also be quite simple for you. When you prepare meats for this diet, there is no need to add excess oils and sugars during your preparation. Roasted chicken is ideal, as well as roasted or pan fried steak, eggs, pork chops, lean beef, veal, ostrich, fish and seafood (without breading).

If you are truly one of those people that has to have carbs, then you will not enjoy this diet very much; but honestly, you will find that it really is not that hard to go several days without carbs. Proteins are really quite satisfying, and you can have a little oat bran during your initial phase as well. You can actually have oat bran during all phases of the diet; but during the Attack phase, you can only have 1 tablespoon; and during the Cruise phases, you can only have 3 tablespoons or less. During the Consolidation phase and beyond, you can have oat bran when you like.

Vegetarian Considerations and Menu Ideas

As a vegetarian, you can eat tofu steaks, and any other form of soy protein. You can also eat lentils and eggs. When it comes to eggs, you should favor whites over yolks whenever possible.

As a vegetarian or vegan, you might be getting protein from sources that include kale, and many different types of beans. Though these sources of protein are generally recognized as healthy, they are not ideal for The Dukan Diet. The Dukan Diet only recommends that vegetarians eat eggs (favoring whites, with one yolk per meal), lentils and tofu during the first 3 phases of the diet.

As a vegan, your first diet days can be quite rough, so you should prepare yourself for handling such limited menu options. Because of these limits, many vegans feel that The Dukan Diet is not suitable for them. A vegan cannot eat eggs or egg products. But if you pan fry the tofu in a little bit of oil with salt and pepper, it might really not be so bad, since you only have to do it for just a few days -- and then later for one day a week during your stabilization period.

S. Brooks is a specialized researcher focusing on providing valuable information & solutions for every day issues

Dukan Diet Recipe Ideas - Delicious and Easy Tips

If you are trying to lose weight in a hurry, you may have heard of the Dukan Diet. If you want some Dukan Diet recipe ideas and tips, check out this article.

First, a little bit of information about the Dukan Method will be helpful. The Dukan Diet is a four-phase approach to help you lose weight rapidly and more importantly, to keep the weight off that you lost.  The four stages or phases are the attack phase which is the most intense and restrictive, then the cruise phase, the consolidation phase where you begin to eat more normally and add in all of the foods you love and finally the stabilization phase which is your plan for life.

The Dukan Diet at first appears similar to the Atkin's diet as it is very protein heavy initially. However, it is different and the whole diet is structured differently so that you have a feasible plan to maintain unlike the Atkin's where often it seems people drop a lot of weight and the minute they start eating anything with a carbohydrate again, they gain weight.

There are many elements to the diet but one of the great things about it is that Dr. Dukan, the creator feels that dieters can and should eat real food. Instead of powder drinks and bars, he introduces creative recipes that are full of flavor but good for you. Here are a few things to be aware of in with your Dukan Diet Recipe ideas:

Stay away from Salt

Although it isn't completely forbidden, Dr. Dukan advises you to limit your salt intake and encourages using tons of fresh herbs instead of salt. Use it very sparingly for best results in your recipes, especially during the attack phase.

Use a Bit of French Mustard

You can use a small amount of low-carb, French style mustard for great added flavor to your recipes

Use Lemon but no Lemonade

You can use a squeeze of fresh lemon to flavor your food - try Lemon Garlic Grilled Chicken breast or season sashimi with a squirt of lemon. Do not however, make lemonade or drink lemon juice during the first three phases of the diet, even if you are using no-carb sweeteners.

Tons of Spices

On of the best things you can do on the Dukan Diet and when creating Dukan Diet recipe ideas is to really get creative with fresh herbs and spices. Spicy, flavorful food is key to sticking with the diet and feeling satisfied so really utilize tons of spices and experiment with new spices you may not have tried. One great use of spices and herbs is a recipe Dr. Dukan created - Curried Shrimp with Basil. Yum!

Water is Essential - Keep Hydrated

To make the recipes and food portion of the diet work best for you, drink adequate water throughout the day. You must stay hydrated.

Use Eggs for Dessert

A few great Dukan Diet recipe ideas come from Pierre Dukan himself - he incorporates egg whites or eggs and no-carb sweeteners to make a few great treats like his floating island. You can also whip up a shake with stevia or splenda and pasteurized liquid egg whites and ice for a delicious faux Dukan milkshake that is low in calories and high in protein.

For delicious and easy recipe ideas, tips and essential ingredients for weight loss recommended by the doctor, make sure you check out my site all about the new french diet visit ----> Dukan Diet Recipe Ideas

Low Calorie Food Swap Ideas

For a lot of dieters a number of very small adjustments can be made to their dietary intake that would have a great impact on the dieting results they see. These low calorie food swap adjustments are easy to make and once you get into the habit of substituting one food for another lower calorie version the choices will become automatic leaving you on easy street (to an extent!) to your weight loss goals.

Taking the time to learn what these adjustments are and then getting them built into your diet plan will work wonders.

Here are a few of our favourite quick and easy swaps to get started.

Low Calorie Swap: Ditch Granola For Oatmeal

Exchange your usual bowl of granola or cereal in the morning for some oatmeal. Oatmeal is very high in fibre and totally sugar-free which is not the case for most cereals. Oatmeal contains a lot of insoluble fibre which the body cannot digest as is passed through the body as wasted calories. Great for dieters. See the Dukan diet for details of how they make great use of oatmeal in their diet plan.

By choosing oatmeal as well, you can easily save 200-300 calories in the process. A great low calorie food swap with health benefits to boot!

Swap Beef For Fish

Another quick swap is having fish in place of beef other red meat. While beef is a good protein source, fish would be a superior option for high protein intake.

Fish has the added bonus of being lower in calories and virtually fat free so this is a good food swap choice for those wanting to get the weight off quickly.

Perhaps have beef once a week to keep your iron intake up but then have fish the other times. Or ditch the beef completely and have other iron sources instead such as spinach which is also low in calories.

Food Swap: Forget Juice and go for Real Fruit

For faster weight loss try swapping fruit juice for real fruit. Juice is high in calories and produces rapid spikes in blood glucose due to the lack of fibre it contains. Real fruit is the opposite and contains all the juice goodness as well as the fibre to help slow digestion meaning this is another winning low calorie food swap.

Real fruit is much higher in fiber and nutrients and keeps you feeling fuller for longer. Fruit juice is not always the healthy option people seem to think.

Replace Pasta with Spaghetti Squash

Finally, another low calorie food swap is to consider adding to your diet plan spaghetti squash to replace pasta. Pasta is very high calorie and easy to overeat. If you want to maintain reduced calorie intake for quicker weight loss, squash is the superior choice.

This vegetable can be eaten in a similar way to normal pasta but cuts out 200 calories or more from your meal.

These are just a few of the quick easy low calorie food swap ideas that make losing weight that bit easier. They don't skimp of the quantity of food eaten just change the calorie content by substituting lower calorie foods for higher calorie foods. Sometimes the smallest changes make the biggest difference so always look for low calorie food swap changes that can be easily made to your diet before embarking on a full-blown diet plan - it's far easier to do!

What Diet administrator and author http://www.what-diet.co.uk

Holiday Parties: Recipes and ideas

So, I’m going to do my best to not gain a pound this holiday season.  That means we have to try real hard to stay within the boundaries of Dukan, yet have fun and not be tempted with everything that’s going to be in front of us.  I’m going to try to help you get through it with some tips and recipes that I will be making for my holiday partying…

Oat Bran Crostini with Butternut Squash and Goat Cheese

OAT BRAN CROSTINI WITH BUTTERNUT SQUASH AND GOAT CHEESE

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble. Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms. Keep stirring until the moisture is absorbed and it resembles a ball of dough. Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour. The dough will not rise much but it will lose it’s stickiness and become much easier to handle. Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle. Cut the dough into a dozen pieces. Spray both sides with olive oil spray and place on a pizza stone or cookie sheet (I also bake mine on the parchment paper is used to roll it out). Add freshly cracked pepper and kosher salt on the top. Bake at 425 for 12 minutes or until crispy.

Proscuitto Wrapped Asparagus

Another delicious holiday party idea!  Make lots of breadcrumbs…I have lots of ideas for them!!  And come on, you’re missing those crunchy little things and this will satisfy soooooo many cravings.

HOLIDAY PARTY MENU: PROSCIUTTO WRAPPED ASPARAGUS

18 asparagus spears, trimmed
6 slices prosciutto
1 Italian Breadcrumb Recipe (below)
1 t lemon juice
1 clove garlic, crushed
salt and pepper
cooking spray

Spray asparagus with a bit of cooking spray and season with salt and pepper. Roll 3 asparagus spears in 1 slice of prosciutto. Arrange them seam-side down on a cookie sheet. Mix the breadcrumbs, lemon juice and garlic, sprinkle them down the middle of the asparagus and spray the entire thing with a bit more cooking spray. Roast at 400 for 10 minutes. Serve warm.

ITALIAN BREADCRUMBS RECIPE

6 T Oat Bran
3 T nonfat cream cheese
3 eggs or 3/4 cup egg whites
1 t dried basil
1/2 t dried oregano
1 T dried parsley
1 t salt
1/2 t pepper
1/2 t red pepper flakes
3-4 T water

Whisk the first three ingredients together and add a tablespoon of water at a time until you get it to crepe batter consistency. Pour 1/4 cup of the mixture into a large non-stick skillet coated with cooking spray. Tilt the pan until the batter has made a large thin circle and brown both sides. After I made all the wraps I toasted them to get them nice and brown. Then I put them in a food processor after they cooled and processed to breadcrumb consistency.

Once you make these oat bran crackers, the choices of what to put on them are endless…Can be easily made with pulled chicken, as well. Make crackers ahead and pop them in the toaster oven to re-crisp before serving.  These crackers can virtually be topped with anything!!

Oat Bran Crostini with Pulled Pork

Can be easily made with pulled chicken, as well.  Make crackers ahead and pop them in the toaster oven to re-crisp before serving.

OAT BRAN CROSTINI WITH PULLED PORK

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble.  Place the bowl over simmering water and add the oat bran, a pinch of salt,  and olive oil, slowly, until a very sticky ball of dough forms. Keep stirring until the moisture is absorbed and it resembles a ball of dough.  Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour. The dough will not rise much but it will lose it’s stickiness and become much easier to handle.  Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle. Cut the dough into a dozen pieces.  Spray both sides with olive oil spray and place on a pizza stone or cookie sheet (I also bake mine on the parchment paper is used to roll it out).  Add freshly cracked pepper and kosher salt on the top.  Bake at 425 for 12 minutes or until crispy.

I have always served sweet and sour meatballs at my Christmas Open House. This version does not disappoint.

Sweet and Spicy Beef Meatballs

SWEET AND SPICY BEEF MEATBALLS RECIPE

1 lb ground sirloin
1/2 cup oat bran
1 egg
1 t garlic salt
1/2 t dried ginger
1 t smoked Paprika
1/2-1 t red pepper flakes
2 T low sodium soy sauce
2 t Splenda or 2 T Brown Sugar Blend Splenda
1/4 cup water
1 t tomato paste
2 garlic cloves, minced
1/2 t fresh ginger, minced
1 green onion, finely chopped
1 T Worcestershire Sauce
red pepper flakes, to taste
1 T cornstarch mixed with 1 T water

Mix oat bran, egg, garlic salt, paprika, red pepper flakes and dried ginger together using your hands until just blended and form about 20 1 1/2-inch meatballs. Place meatballs in a casserole dish sprayed with cooking spray. Cook meatballs in a 400 degree oven for 10 minutes.  Meanwhile, whisk together soy sauce, sweetener, water, tomato paste, garlic, fresh ginger, green onion, Worcestershire sauce and red pepper flakes until well blended and pour over meatballs.  Continue to cook for an additional 10 minutes.  Remove from oven and remove meatballs from dish, keeping them warm on a foil-covered plate.  Place dish on medium heat and add the cornstarch mixture to the sauce.  Cook for 2-3 minutes until sauce thickens.  Pour sauce over meatballs place 2 of them on a decorative skewer.

I will tell you that these crackers, or whatever you want to call them, are terrific. I made them the day before, put them in the toaster oven to crisp them back up and they were awesome.

OAT BRAN BRUSCHETTA RECIPE

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble. Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms. Keep stirring until the moisture is absorbed and it resembles a ball of dough. Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour. The dough will not rise much but it will lose it’s stickiness and become much easier to handle. Place pizza stone in the oven and preheat to 425. Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle. Cut the dough into a dozen pieces. Spray both sides with olive oil spray, place the strips on a new piece of parchment paper, and place on the pre-warmed pizza stone. Add freshly cracked pepper and kosher salt on the top. Bake at 425 for 12 minutes, flip them over and bake another 10 minutes or until crispy.

Makes about 12 2×3-inch oat bran crackers.

TOMATO AND BASIL

6 plum tomatoes, seeded and diced
2 cloves of garlic, crushed
1-2 t balsamic vinegar
10 basil leaves, julienned
salt and pepper
olive oil spray

Combine all the ingredients and give it a decent spray of olive oil spray. Refrigerate for one hour before serving on top of the oat bran crackers.

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