Most of us have put on some extra kilos during those holidays and it is really annoying especially for those who lost weight before their vacations!

So at this point we’re all trying to decrease only our food portions without taking into consideration the quality of our food. But this is not enough!

Both quality and quantity of food  are important for our fat body percentage to get lower..

This is an easy chart I provide to my clients, to let them know that they can still eat some of their favorite foods but with less fat and calories.

It can also be very useful for you after the holidays 😉

Instead of:


1-    Whole milk:

Use: Low-fat or Skim milk

2-    Heavy cream:

Use: 1 cup skim milk + 1/3 cup of vegetable oil, blended  


3-    Cheddar & Swiss cheeses:

Use: Reduced fat versions, yellow cheeses that say 25% reduced fat, concentrate on white cheese!

4-    Cream cheese:

Use: Light cream cheese,  cottage cheese, fat-free spreadable cheeses, labneh

5-    mayonnaise:

Use: plain non-fat yogurt or fat-free mayonnaise then you can add lemon juice for better flavor.

6-    Bacon:

Use: Light turkey breast

7-    1 whole egg:

Use: 2 white eggs

8-    Nuts:

Use: reduce the amount by half! Go for the raw almonds and walnuts.

9-    Canned cream soups:

Use: 99 % fat-free

10-                       Ice creams:

Use: frozen yogurt or Sorbets

11-                       Chocolate cakes/ croissants chocolate/doughnuts:

Use: Chocolate custard or pudding/ jello

12-                       1 cup chocolate chips

Use: ½ cup chocolate chips

13-                       A bag of chips:

Use:  1 cup of popped or home made popcorn/ 99 % fat free microwavable popcorn

14-                       Juices:

Use: fresh fruits or fruit salads because they contain fiber while juices are zero fiber!

15-  Full -fat hot chocolate:

Use: The fat-free powder hot chocolate (cadbury: 40 calories per 3 tablespoons)

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