How to reduce the calorie content of the diet by 2 times

Eat More While Losing Weight With Simple Calorie Swaps Weight loss depends on a calorie deficit, not harsh restrictions or banning favorite foods. Lower the calorie load of meals to feel full while staying in deficit. Simple product substitutions can trim roughly 300–700, and sometimes up to about 1,000 daily calories. Eat what you enjoy, because weight gain comes from energy surplus, and adopt changes gradually by adding one or two habits at a time.

Eliminate Non‑Satiating Calories From Drinks And Added Sugar Liquid calories from coffee drinks, tea add‑ins, soda, and compote can quietly add 500–600+ calories a day without fullness. Choose sugar‑free alternatives; modern sodas have zero‑sugar versions, and non‑nutritive sweeteners aren’t harmful at typical intakes. Either avoid caloric drinks or have them with a main meal so they’re part of planned intake. A teaspoon of sugar in morning coffee is fine, but if you add sugar 5–6 times a day, switch to sweeteners or skip it and spend those calories on more satisfying food.

Swap Heavy Sauces For Light, Yogurt‑Based, Or Zero‑Calorie Options Regular mayonnaise packs about 600–700 kcal per 100 g, “light” mayo about 300, sour cream at 10–15% fat around 150–160, and Greek yogurt roughly 50 with some protein. Build flavorful sauces from yogurt or low‑fat sour cream with lemon juice, chopped pickles, or an egg yolk, or use zero‑calorie sauce alternatives sold online. Make swaps where sauces are routine, like weekly mayo‑based salads; if mayo appears only on rare holidays, replacement isn’t necessary. These changes can halve the calories of dressings without losing taste.

Choose Low‑Fat Dairy Without Losing Nutrition Low‑fat and fat‑free dairy keep their benefits, with calcium bioavailability unchanged. Cottage cheese at 20% fat has about 300 kcal per 100 g, 5% has about 120, and fat‑free is under 100. If the tang of fat‑free cottage cheese bothers you, soften it by mixing in fruit, nuts, or a little chocolate. In baked dishes, the cottage cheese fat level barely matters because other ingredients and cooking mask the tang.

Turn Grazing Into Satisfying Meals And Control Cooking Oil “Healthy” grazing adds up: a handful of nuts can be 150+ calories and each small candy 50–70, so several treats can equal a meal without real satiety. Aim for 3–4 full meals and, if you love coffee or tea with dessert, attach it to a meal to curb overdoing sweets. Don’t finish children’s leftovers, and dose frying oil with a spray, brush, or scale instead of pouring freely. Even a simple fried egg can double in calories when too much oil hits the pan.