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Make Smart Substitutions

Why do so many people regularly eat potato chips and guzzle soda? Taste is partly to blame, but a big reason might be that people don’t have any good replacements. The Spark Diet helps solve this problem with smart substitutions.

Smart substitutions are small (seriously) changes to your diet that can really add up. Did you know that by using one teaspoon of mustard instead of mayonnaise, you save 54 calories? Or that one cup of airpopped popcorn has 100 fewer calories than one cup of buttered popcorn?

Suppose for dinner you want a pasta dish. You could either have fettuccine alfredo or spaghetti with tomato sauce. Both sound good, don’t they? Well guess what – the fettuccine packs 426 more calories! By simply subbing in the spaghetti, you save a bunch of calories and still eat a great tasting meal.

This is the basis for smart substitutions. None of the changes are earth-shattering, but they make your calorie goal a lot easier to reach. Some of them you might even prefer (such as mustard over mayonnaise). You don’t have to sub out every single fatty or high calorie food you eat, but a change here and there can be dynamite.

You’ll be amazed at the difference it can make. Even if you don’t do it all the time, if you make smart food substitutions a habit, you can speed up weight loss without putting yourself in dieter’s prison.

Here are some more suggestions for smart substitutions. Feel free to find your own and incorporate them to your daily diet.
Instead of
  • Regular potato chips
  • Pudding
  • Ice cream
  • Cream
  • Whole milk
  • Nachos w/ the works
  • Chocolate
  • Bagel w/ cream cheese
  • Ground beef
Try
  • Baked potato chips
  • Applesauce
  • Non-fat frozen yogurt
  • Evaporated milk
  • Skim milk
  • Tortilla chips & salsa
  • Cocoa
  • Apple slices w/ peanut butter
  • Ground turkey
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Member Comments

I think switching from whole milk to skim, then utilizing cocoa instead of chocolate will make my bowl of oatmeal shine like the rising sun.

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CATNAP629
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a very helpful article Report
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