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Switch one fatty item in your diet for a nonfat item. For example instead of whole milk use skim milk. Instead of regular mayonnaise use nonfat, instead of full fat cream cheese use nonfat. This one change can knock 200 calories off your diet each day. That could mean a weight loss of 21 pounds over a year's time.
If you do the exchange in foods that have lots of flavor you probably won't even notice the switch. For example make dips with nonfat yogurt instead of full fat sour cream. a Quick and easy dip is one cup of nonfat yogurt with your choice of dried herbs. Try dill, garlic powder, pepper with a squeeze of lemon juice. For a south of the border treat, add cilantro, cumin, lime juice, chopped tomatoes, and hot peppers, hot pepper sauce, or cayenne pepper.
Instead of butter on your bagel use plain jelly or jam. If you prefer cream cheese on your bagel use the whipped version. Nonfat cream cheese doesn't have the same flavor, or texture, as full fat. Add flavor with a few raisins, dried cranberries, or banana slices. If you prefer savory flavors, add sliced almonds, a sprinkling of cayenne pepper, or sliced scallions (green onions), add a splash of lemon juice and you won't miss the fat. When rushed for time make up a batch of flavored nonfat cream cheese ahead of time.
Most salad dressings are made with a two to one ratio of oil to vinegar. Dilute bottled salad dressing with 1/3 extra vinegar, or try orange or grapefruit juice. If you make salad dressings at home, change the ratio to 1/3 oil, 1/3 fruit juice, and 1/3 vinegar.
Extend mayonnaise and add flavor perks by mixing in lemon juice, tarragon vinegar, or balsamic vinegar. For salad dressings use a ration of 1/2 mayonnaise to one half juice of vinegar. This works as sandwich spread as well.
Instead of sour cream on your baked potato use nonfat cottage cheese. Mix one teaspoon dried onions, black pepper, a few shakes of garlic salt or powder, with 1 cup of nonfat cottage cheese. Let set for 30 minutes in the fridge to soften the dried onions. Whip in the blender. Another version that takes a bit more time is to whip the cottage in the blender first, then add 2 tablespoons chopped scallions, a tablespoon of fresh chopped parsley, and freshly ground pepper.
Practice the fat exchange method and you'll lose weight fast.
Dee Power is the author of several nonfiction business books and the novel, Over Time. Buy Acai Berry Blast for Women and Buy Acai Fire for men.
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