In the like manner, when mastering the art of food substitution, never let your eyes deceive you. Not because the food item is small, it already means it is equal or low in calories, and vice versa. For instance, substituting a can of tuna for 20 pieces of almonds is not a wise move as almonds are high calories, and it will not supply you with the amount of energy you need to last the day. This is especially true if you are traveling during the entire course of the diet.
Simply put, aside from the caloric content of the food item, you should highly consider its other nutritional component. As a rule of thumb, always choose food substitutes that are equal or lower in caloric intake and other nutrients necessary for you to gain the energy you need.
To help you during the entire substitution process, you can follow this table:
• Bread = Protein bar, tortilla or rice cake
• Peanut butter = Soy butter, hummus, almond butter or sunflower seed butter in equal amounts
• ½ grapefruit = ½ tablespoon of baking soda with water
• Tuna = Cottage cheese
• Coffee = Green tea or sugar-free red bull
• Meat = Portobello mushrooms, lentils tofu or beans
• Banana = Kiwi, apricots or papaya
• Beans = Spinach, tomatoes or any green vegetable
• Apples = Zucchini, dried apricot, plums or peaches
• Egg = 1 cup of milk or ¼ cup of nuts or seeds
Basically, these substitutes are perfect if you are a vegetarian getting started on the military diet. Nonetheless, you are not limited to the options above. Just remember to always replace food items wisely so you won’t end up feeling tired and drained by the end of the day.
Vegetarian’s Pick: Top Meatless Countries You Should Explore
You don’t have to sacrifice your weight loss journey just to experience a new place. If traveling has always been your guilty pleasure, you can always explore countries that offer the freshest vegetarian items.