80% Rule. You can still eat what you want, just 80% as tasty, for a fraction of the calories. And that's still pretty darn tasty!

You don't necessarily have to sacrifice any foods, or food groups to cut calories. But you almost always have to sacrifice some flavour. It's better to sacrifice 20% of the flavour, than 100% of your favourite dishes though.

Just small changes can add up in a big way.

drop your starchy carb consumption, increase your veggie consumption. drop your red meat consumption, increase your lean protein (fish and chicken) consumption. Drop your butter and cheese consumption, increase your yogurt and omega 3 consumption. Drop your candy consumption, increase your fruit consumption.

For me this is mainly in the form of modifying recipes.

Before dieting; a bacon and cheese frittata with full-fat sour cream. Now; an egg-white, hot pepper, and mushroom omelette with greek yogurt.

Before dieting; Dirty rice with ground beef, cheese and sour cream. Now; Beans and brown rice (or cauliflower rice) with fried plantains and greek yogurt.

Before dieting; icecream. Now; greek yogurt w/ berries and granola.

Before dieting; chips and dip. Now; popcorn w/ flavour shakers

Before dieting; Pumpkin pie. Now; Pumpkin pie oatmeal.

Before dieting; beef curry w/ rice and naan. Now; chickpea (or chicken) curry w/ so many veggies i dont need the rice. or add brown rice

Before dieting; beef stir fry with white rice. Now; Tofu (or shrimp) stir fry with so many veggies i dont need the rice. Or add brown rice.

What are some small changes you've made to your portions or to your recipes which have saved you some calories?

submitted by /u/davidducker
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source https://www.reddit.com/r/loseit/comments/nxcld7/80_rule_you_can_still_eat_what_you_want_just_80/