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Today I’m going to show you 21 diet tips and tricks that you can easily Implement some of them will help you drastically reduce your calorie intake without you even noticing it let’s start with the first tip and it’s about your cooking oil most of you probably have a bottle
Of oil at home that you’re using for cooking the issue with pouring oil directly from the bottle is that you can easily add 5 to 10 G in just a second even with the smallest dispenser while 7 G might not seem like a lot it’s actually about 63 calories because oil
Is 99% fat and has 900 calories per 100 g a simple switch I recommend is using a spray can instead of a bottle the dispenser on a spray can is much smaller allowing you to add only about 1 gram of oil each time you spray this gives you a much better portion control
Significantly reducing the risk of unwillingly adding hundreds of calories let’s talk about bread this is a food item that many people avoid during a diet because it’s relatively high in calories however if you cut open the bread and then remove the in a soft part you can reduce its weight and does its
Calorie content by almost half you still keep the chewy texture that we all love when eating a sandwich but you can now add in more low calorie high protein stuff like deli meat or vegetables they can still enjoy the chewy texture let’s talk about ketchup the king of
Condiments you might think it should be low in calories because it’s basically made of tomatoes however because there is a ton of added sugar regular ketchup has about 100 calories per 100 G but did you know that there is a zero sugar added version of this that tastes almost
The same but only has 44 calories that’s more than a 50% reduction in calories with pretty much the same taste evaporated milk with 3% fat is something we commonly use in Germany as a coffee creamer it’s relatively sweet and has a similar taste to cream but only has
About 80 calories which is a quarter of what you would get from regular heavy cream but it’s also the perfect substitute for any dish that CS for heavy cream like a carry when the recipe CS for cream just add evaporated milk and the result will be pretty much the
Same taste-wise but you have a lot less calories try out it’s really good if you have the privilege to work from home consider buying a walking pet and a height adjustable desk I walk every morning on the treadmill for about an hour while doing easy work like reading
Emails or organizing my day while walking at a slow pace so after the first hour of the day I already have 6 to 7,000 steps in granulated sugar because this is a pure carbohydrate it packs about 400 calories per 100 G which can quickly add up instead try using a
Zero calorie sweetener I recommend Arial sucos or a combination of the two which is what I’m currently using these have a relatively similar taste to Sugar but with zero calories which is especially great when you add them to foods that need to be sweet like cakes or pancakes
Please buy yourself a food scale I promise this will be a massive eye opener especially when you are eating things that are very calorie dense like peanut butter or cheese you will realize how quick quickly calories can add up if you don’t have proper portion control the reverse weight trick the next time
You want to eat something that needs to be scooped out of a container place the container on a scale press the zero button and now you can scoop out precisely how much she wants the scale will show the weight in negative that you can simply ignore this simple but
Effective trick works with anything that needs to be scooped like cream cheese Greek yogurt or tomato sauce tracking my macros was probably the most life-changing habit I implemented in terms of My overall health I highly recommend doing this for at least 3 months you will not only learn to make
Better food choices in your kitchen but you will also learn how to eyeball calories on your plate which again will help you a lot in restaurants or when you are invited to someone else’s house to eat peanut butter is a widely popular food especially in the United States the
Thing with peanut butter is that it’s really high in calories a super small serving which is 10 G already has 60 calories but did you know that there is a similar food item called powdered peanuts this is essentially the same thing but a lot of the fat is removed
Which makes it not only low in calories but also high in protein you just need to scoop out a serving about 13 G and add the powder to a glass then combine it with a splash of any liquid like milk or as I do water and mix it keep doing
That until you get your desired consistency and just like that you have a creamy peanut butter this is also 60 calories but as you can see it’s about four times the amount my cook book that at this point contains over 200 low calorie high protein recipes that will
Help you lose weight and keep it off for for the rest of your life without even thinking about being on a diet buy the book once and get all future recipe updates for free the link is in the description next time you prepare yourself oats whether overnight oats or
Regular oats it doesn’t really matter try adding 200 g of non-fat Greek yogurt this has 20 g of protein for just 120 calories which is incredibly good for a dairy product add it to your oats I know you don’t have to worry about adding any more protein and can focus more on
Flavoring stuff like cocoa powder or fruit combining a high calorie dipping sauuce like guacamole with something very low in calories but with a mic flavor the next time you make guacamole at only half of the avocado to your bowl with the other ingredients and now add 0% fat cream cheese this has incredible
Macros with only 60 calories and 10 g of protein and will not only make the macros of the guacamole a lot better but won’t change the flavor too much so scoop out half the weight of the avocado if the avaway 60 G add 30 G of cream
Cheese mix it and you have a great tip for any chicken dish you need to try this out you know exactly the craving for something sweet like chocolate after you have had lunch or dinner instead of eating chocolate however try to drink a Diet Coke more often than not it will
Kill your sweet Cravings because of its sweetness and because Diet Coke has pretty much zero calories you will save so many calories over time for example this small piece of chocolate with 40 G which is over 200 calories already so give a diet cook a try it will happy a
Lot always have a low calorie snack ready to grab in the fridge I always have a small apple ready to eat not only are apples very nutritious but they also have quite some Fiber One Apple only has about 60 calories but it is somehow super satiating and will get you over
Those small hungry moments until it’s time to have an abur meal like dinner turning a lean cut of meat to fillim in your level tenderness this is a top sirloin which is a very lean cut of beef the macros are quite good however because it’s so lean it can be quite
Tough to eat so next time you make a leaner piece of meat cut it first into slices about 1 cm or half an inch thick then put it into a bowl at cold water and massage the meat for about a minute this is what a lot of Chinese
Restaurants do to tenderize their meat and by the way this Rod color is not blood it’s called myoglobin which gives the meat its color after you have washed the meat put it into a strainer and squeeze out all of the water then put the meat into a bowl and add one of the
Most underrated ingredients and it’s baking soda a very small amount goes a long way here the baking soda will make the meat more alkaline which will retain more moisture in the beef and makes it more tender and juicy at the same time let it marinate for 15 minutes and now
You can simply stir fry it in the pan for about 2 minutes or so until it has a nice color and this is how you can turn a lean and cheaper cut of meat into a super tender and juicy meal next time you make yourself a thick cheeseburger
Prepare yourself a massive amount of raw vegetables as a sight I like to chop up fennel a red bell pepper and a carrot with some salt and this massive amount of food is about 150 calories so by doing this you turn the cheeseburger with a small amount amount of food into
A massive meal that allows you to still have a cheeseburger but you are still satiated with a relatively low amount of calories because of the massive amount of vegetables ground beef is probably something everyone eats once or twice a week if you buy the regular one you will
Most likely get one that has 20% fat and about 250 to 300 calories per 100 G of meat but the ace ground beef that is called extra lean it only has 5% fat which reduces the calories by half you can see the much more red color of the
Meat on the right that is how you can spot ground beef that has less fat and does fewer calories and in my opinion it tastes pretty much the same chicken thigh instead of breast most people think that thighs have a lot worse macros than breast which is true however
If you remove the skin where most of the unnecessary fat distored you suddenly have almost the same macros as in the breast after removing the skin which weighs only 24 G you end up with only 119 calories with 16 g of protein instead of the 203 calories with the
Skin so you can eat more thighs during a diet which a lot of people like more than breast if you remove the skin I present you one of the most satiating foods that exist yes that’s right on this satet index a boiled potato was ranked number one it’s even more
Satiating than eggs or beef in my opinion this is by far the most underrated food not only during weight loss but also when it comes down to a healthy diet overall the macros are incredibly good it’s super satiating and you just need to boil potatoes in salted
Water and you have one of the best side dishes on the planet now that you have all of these tips I will show you in this video how I personally Implement these in a full day of eating 200 g of protein so click on this video and see you there