I don't get much time to exercise I have lost about 10kgs over the last year by eating clean whole food and knowing what I am eating in terms of calories, protein, carb and fat content.
I wrote down everything i eat in a normal day, and substituted most things for other things with more nutritional value and a lower calorie count.
I'm not condoning a low carb diet, but I have found that by sustituting food with a higher protein count you can eat much less calories and still feel as full.
One of my biggest finds are little tins/tubs of flavoured tuna. they are only 100 calories but it seems that because they have a very high portion of protein, they satisfy me much more than 100 calories worth of bread/muffin.
I know we need carbs to fuel our body, but since I lead a rather sedentary life at the moment (mostly working at a desk) I have substituted out a lot of carbs in my diet. Seems to work well.
With anything, if you start substituting things in your diet, do it gradually and see how it goes.
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