Turn your regular meal to a healthy filling meal by simple 2 rules

In the grocery store, we see all sorts of processed food labled "fat-free", "no sugar", "low calorie", "fat free", etc. etc. When we purchase this type of foods. Not only are they processed, lot of the times, they are not quite as filling as the regular version of the product. The next minute we think, "Oh well, it half the calories, so I can eat double the amount!" So what's the use?


Eating a large portion of lowered calorie processed food, might not help you lose weight. So what should we do?

I suggest replacing thee things you use in your normal cooking to an alternate, nutrient rich products. 

1. Replace white with dark
2. Replace milk fat with milk or other alternatives

The dark foods are actually more filling than whites!! They are lower in GI (Glycemic Index). The higher the GI, blood sugar level goes up really quick and go down really quick making you hungry soon after meal. The brown foods with lower GI, raise blood sugar level more slowly and also help retain it for a longer time, making you feel satisfied for longer time. The brown are also rich in minerals and vitamins.


1. Replace white with dark
White bread -> Wheat bread, rye bread
White rice -> Brown rice
Wheat flour -> Stone ground wheat flour, coconut flour, wheat bran
Sugar -> Maple syrup, dates, raisins, honey

2. Replace milk fat with milk or other alternativesButter and cream -> Cream cheese, yogurt, milk, coconut milk, soy milk, tofu, egg whites. Choose what matches depending on what you are cooking.

Diet should not be a torture. Eat healthy, exercise, and be happy!!