I’m a huge, huge fan of fruit smoothies, to the point where I get HUGE packs of frozen fruit (from Costco of course, I pretty much live there) just to make smoothies. I’m going to make a mix n’ match to make your own smoothie, with the calories listed!
Start with a liquid (0.5 cup):
unsweetened almond milk (20 kcal)
skim milk (40 kcal)
water (0 kcal)
unsweetened cashew milk (20 kcal)
2% milk (60 kcal)
Add your frozen fruit (0.5 cup):
blueberries (35 kcal)
mango (60 kcal)
cherries (45 kcal)
strawberries (25 kcal)
peaches (30 kcal)
banana (70 kcal)
pineapple (37 kcal)
Optional: add sweetener (1 tbsp):
honey (60 kcal)
Splenda/Stevia/0 cal sweetener (0 kcal)
granulated sugar (48 calories)
agave nectar (63 kcal)
Stick everything in a blender and blend it up! This makes a very thick smoothie (the way I like it!) that I eat with a spoon like ice cream 😛
Pro tips:
You could totally add some cinnamon or other herbs/spices (mint, too!) or even peanut butter (great with bananas) or chocolate chips/cocoa powder~
If you’re using something other than cow milk (like almond milk, cashew milk, water, etc.) consider adding a tsp of xanthan gum (10 kcal). It really helps keep everything blended and prevents it from having a slushy texture (unless you like slushies)~
For some extra awesomeness, instead of doing half a cup of frozen fruit, do a quarter cup of two different fruits! Some of my favourite combos are: mango & blueberry, cherry & strawberry, cherry & peach, peach & blueberry, strawberry & banana, banana & blueberry. Or, if you’re not too worried about calories (because these are fruits, they’re seriously super good for you) just mix a bunch of ‘em together and see how it goes! Bananaberry (0.25 cup banana, 1 tbsp blueberries, 1 tbsp cherries, 2 tbsp strawberries) is seriously so good and one of my favourites~
Note – GF with an asterisk (GF*) means that the recipe is gluten free, but you should watch out for sauces, dressings, and extracts (some vanilla extracts are not gluten free, as well as salad dressings etc.) Also, when using oats, make sure they are GF oats!
So I was super surprised to find out not many people know about these but these are super low calorie frozen meals!
They’re by heathly choice and they’re all under 400 calories. Most of them tend to stay under 300 tho! This parmesan chicken is 280 calories total and it was delicious!! I’m usually super picky about the frozen meals I eat with all the preservatives in them but the great thing about these is that they don’t have any preservatives!
My freezer is absolutely full of them and theres tons of different kinds. They even have vegitarian /vegan ones and power bowls for when you work out! And the best part?
They’re only $2.50!!
Yep! Even if you’re a broke college student you can still eat these! They’re way healthier than ramen and they fill you up faster. I typically fast throughout the day and then eat one of these and a little halotop ice cream and I’m full… And I’ve managed to stay under 500 cals!
(I’m not encouraging eating disorders I’m simply sharing things I’ve learned in my experience)
this is part one of the “skinny girl dines out”. see more restaurants by using the links below to navigate the different sections. feel free to request a menu.
So I know how hard it is when you go out to eat with family/friends and you have to eat but you don’t wanna go over your calorie amount or maybe you are on a long road trip with friends/family and can’t get out of eating etc etc so here are some options! I will try to keep everything under 500 calories as with fast food its hard to find anything under 200 so sorry about that!! I understand that these are hard to eat but eating one of these items and thats it for the day is still a small amount and plus if you say you ate fast food earlier you can get out of almost any other meal!
MCDONALDS
1.fruit and maple oatmeal – 310 cals higher in cals but will give you more energy and nutrients than say a burger plus may make you feel less guilty!
2. fruit and yogurt parfait – 150 cals
3. egg white McMuffin -280 the regular one is okay but egg whits are healthier and lower in calories and if you remove the cheese and ham its only 190 plus thats good if you have a no red meat rule! You can even ask for no butter.
4. sausage burrito no cheese -250 cals make sure you ask for no cheese
5. hash brown – 150 cals this is less of a good use of calories but if your picky like me these are super good
6. hamburger with just ketchup – 240 cals and its 290 if you add cheese
7. chicken nuggets 4 piece – 180 6 piece- 270 and a 10 piece is 440 thats on the high side but if you wanna avoid any suspicion eating one of those will do it and its still under 500!
8. artisan grilled chicken sandwich- 380 for the whole thing but you can make it 20 calories less If you remove the dressing
9. McChicken sandwich with NO mayo – 300 mayo adds an extra 100 CALS its crazy remove mayo from anything you can
10. filet o fish with no tartar sauce – 300 cals again no sauce removes almost 100 cals so keep that in mind
11. southwest grilled chicken salad NO cheese – 290 cals the cheese adds 60 cals and be careful with the dressing because its also worth 60 cals so the less the better
12. side salads are only 15 cals so that instead of fries as fries are all
STARBUCKS
all breakfast and bakery items (other than the chocolate chip cookie thats 570 cals) are under 500 but these are the best calorie and nutrition wise!!
black coffee- 2 cals
green tea- 2 cals
Strawberry Acai Starbucks Refreshers – 90 cals
Very Berry Hibiscus Lemonade Starbucks Refreshers – 120 cals
Very Berry Hibiscus Starbucks Refreshers – ONLY 70 CALS SHSBSB
Sous Vide Egg Bites: Egg White & Red Pepper- 170 cals
Plain Bagel – 280
Bantam Bagels (2 Pack)- 200 cals
Strawberry Cake Pop- 180 cals
Summer Berry Swirl Croissant – 360 for the whole thing but its big and easily splittable!
Owl Sugar Cookie – 280
Gluten-Free Marshmallow Dream Bar – 240
French Toast – Bantam Bagels – 200cals its a 2 pack so easily shareable or you can trash the other one so about 100 cals each
Cookie Straw -90
Everything Bagel with Cheese – ONLY 290 OMFGGGG
Eggs & Cheese Protein Box – 460 cals pretty high in cals but its a lot of food and its full of protein and will give you a lot of energy for under 500
Cheese & Fruit Protein Box- 450 cals pretty high in cals but its a lot of food and its full of protein and will give you a lot of energy for under 500
Tomato & Mozzarella- 350 cals (its a lot of food for only 350)
SUBWAY
lots of food low calorie its not my fav but its a good fast food option! side note no mayo/cheese can decrease calories a lot on subway. Also these are all low fat!
Veggie Delite 6 inch – 230
Turkey Breast 6 inch -290
Turkey Breast & Black Forest Ham 6 inch- 290
Subway Club 6 inch- 300
Roast Beef 6 inch- 260
Black Forest Ham 6 inch- 280
CHEESECAKE FACTORY
I have no individual items because everything on the skinny menu is under 500 cals so just about anything is okay!
WENDYS
I can’t give exact numbers on this but removing mayo/cheese/less dressings and sauces ect ect can remove calories also replace fries with Appel bites they are only 35 cals a bag of those are a snack on there own
jr hamburger – 240
double stack- 390
jr cheeseburger- 280
6 piece chicken nugget- 250 cals this is so filling omfg the 4 piece is only 170
grilled chicken wrap- 270
all SMALL salads are under 400 mostly around 300-250 other than the taco salad and the spicy chicken caesar salad
large chili- 250 cals its a lot of food and the small is 170
plain baked potato – 270
small frosty- 200 cals and very filling and it takes away al sweet cravings its great
BURGER KING
same rules here I can’t find specifics on calories in each item but remove dressings,sauces,cheese etc etc can remove cals
whopper jr- 310
hamburger- 240 add cheese its 280
chicken fries- 290
chicken nuggets- 170 idk what size they don’t say it??? but I’m assuming the smallest just to safe but I would go with chicken fries anyway there better
garden side salad- 60 cals good option to replace fries this with the burger options are under 400 and its super filling plus with that much food no one will suspect anything
ice coffee- 150 I know I always say eat don’t drink your calories but its the lowest calories breakfast item
French toast sticks – 230
hash browns -250
breakfast burrito jr -370
small onion ring- 150 again no info on size but I would assume thats the smallest
all ice cream is under 300 cals!
TACOBELL
Taco Bell is my fav for these situations everyone will go there if I suggested it and its super easy to find low cal options!! plus you can remove anything you want easily and you can even order ahead on there app to help hide that you are removing things from your food if you are nervous your family/friends will notice
cheesy rollup- 180
meximelt- 250
gordita supreme- 280
soft taco- 180
soft taco supreme- 210
crunchy taco-170
crunchy taco supreme- 190
chalupa supreme (the best) -350
all Doritos locos tacos plain or supreme are under 200 cals!!
chicken soft taco- 170
mini chicken quesadillas- 200 the beef one is 210
cinnamon twist-170
there are more but these are the main ones that are filling but low cal!
PIZZA HUT / DOMINOS AND ANY OTHER PIZZA PLACE
pizza is hard to find calories for being that there are thousands of pizza toppings, types of crust and cheese, types of sauce etc and you don’t order your own its usually 1 pizza for everyone but for most basic pizzas are around 280 for a small slice the less meat the better same with cheese thin crust is preferred just be careful but 1 small average slice should be under 300 cals
CHICK FIL A
Greek yogurt parfait- 250
fruit cup- 50 cals
bacon egg and cheese muffin – 310 remove the bacon and cheese I’m sure it will knock it down at least 100 cals but I can’t find specifics
egg white grill- 300 cals but it has a lot of protein and its filling
grilled chicken sandwich – 300
grilled nuggets- 140 not including sauces
grilled chicken cool wrap- 350 its kinda on the high calorie side but its a lot of food
chicken noodle soup- 130
super food side salad-140
ice cream cone-170
PANERA BREAD
soooo most items have size options so be careful when you order that you get the small. this one was hard because all the soups where a serve 4 people so I couldn’t get accurate info and I don’t wanna misinform you guys
fruit cup- 60 cals this is a good replacement for bread
all HALF salads are under 300 but the Seasonal Greens Salad the full is only 180
Half the Mediterranean Veggie – 220
SONIC
this one was hard because I had to find a pdf of calorie info so sorry if its not a lot of info i have no idea the sizes or looks for the food sooo
jr burger- 330 make it deluxe and its 380
everything on the kids menu is under 400 cals other than the grilled cheese sandwich most are close to 200 so
small popcorn chicken- 330 same for the spicy version
3 piece chicken tenders-280
corndog- 230
original pretzel dog 6 inch -320
jr breakfast burrito- 290
extra notes
any breakfast bread at Mcdonalds other than the original McMuffin bread is 100 plus of calories so be careful with that
they go hard with mayo so remove it same with cheese
dressing/sauces on the side they can add 100s of calories so its better to be in control better yet ask for none at all
fries are so high in calories just don’t bother get something more filling
you can get black coffee anywhere for less than 1 calorie so thats a good drink option plus it suppresses appetite naturally
Diet Coke and water don’t drink anything else like milkshakes or regular soda eat your calories don’t drink them!!!!
at a bar? 64 calories for a shot of vodka add that to a Diet Coke and you have a good drink. beer is super high in calories but lite beers can be as low as 55 cals depending on the brand! avoid wine as its over 100 cals for a glass. as I said eat calories don’t drink them the less alcohol the better!
avoid fried if you can, if you can get grilled meat instead get it
you can remove the top bun even both and remove 100s of calories I learned that from the Adkins diet
PART 2
im gonna make a part 2 I have some other places I will do if you have any places comment them and I will add it to part 2!!! sorry this was so long but I wanted to add some diverse options sense I’m picky and I know some of you are plus we all have different safe foods and some foods people can’t eat because of anxiety and stuff so here ya go
Also if you want me to do a vegan/vegitarian version comment
1. Record the calories of the food(s) that you want to eat
take the foods that you are craving and set them down so you can see the nutrition labels. use your phone/journal and add up all the calories, sugars, carbs, and fat. how would you feel after you eat all that? do you really want to ruin all your progess just to feel good for a couple seconds?
2.Follow workout routines on Youtube
go to youtube and look up workout routines for your whole body, or for a problem area you have. you can find one for thighs, butt, triceps, waist, abs, chest, hips, etc. after you workout, you’ll feel better and proud of yourself. reward yourself with a healthy and low calorie snack.
3. Take a shot of apple cider vineager
it’s pretty gross, but at least it will make you uncomfortable and uneasy enough to avoid food.
4. Put a spoonful of baking powder in your mouth
this will prevent you from being able to taste foods and make them less appetizing.
5. Paint your nails
this will stop you from being able to touch or prepare food while you wait for them to dry.
6. Take pictures of the parts of your body you hate the most
you don’t have to post them, just look at them and imagine what they will look like when you reach your UGW.
7. Try on the clothes in your closet that don’t quite fit you
imagine your legs sliding flawlessly through those jeans that are a bit too tight. imagine your stomach being small enough it doesnt press against the top your wearing.
8. Fill up two 16 oz water bottles and slowly drink them until they’re empty
32 oz = a liter. your stomach will feel full and you’ll be too busy going to the bathroom to sit down and eat.
9. Get really comfortable on a bed/couch and look at thinspo
if you’re lazy like me, you won’t feel like getting up. especially now that its colder weather where i am and i dont want to leave the warm blanket im in.
10. Start an ana diet or set a different calorie restriction everyday
setting an different amount of calories to eat everyday is a good way to boost metabolism because you’ll be eating different foods and changing the amount of food you eat everyday. it will also encourage you to plan out your meals and track calories.
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Please understand that these methods can be very unhealthy. While I am sharing them, I don’t recommend them. Please stay safe.
*This is a long post, but I recommend reading it all. It took me like 6 hours to research and type this up, so I hope that someone will find this useful!*
Chewing and spitting doesn’t seem like it would cause any health problems. It seemsharmless; obviously you’re not swallowing your food, but besides that, what could be so bad about it?
Your body is a system. All the parts work together and communicate. Read ahead to learn more!
What is chewing and spitting?
It’s just what it sounds like! People will chew their food and spit it out instead of swallowing. It seems like a great method to lose weight: you get enjoy all the delicious flavors of food without having to digest any of the calories (wrong)!
What happens when you chew your food?
Chewing is your body’s first step to digesting food. In your mouth, you mechanically break down food through chewing and chemically start to break down food through the aid of enzymes present in your saliva.
What problems can chewing and spitting cause?
Chewing and spitting can cause stomach problems like ulcers, mouth problems like tooth decay, cavities, and swollen salivary glands, and hormonal imbalances that can contribute to chronic diseases.
How does chewing and spitting cause these problems?
Your body is a system where every part communicates with each other. In digestion, the nervous system (think brain/spinal cord/nerves) and endocrine system (think glands/hormones) work together to help make digestion more efficient. Remember, chewing is your body’s first way of digesting food. When you chew (even if you don’t swallow), your nervous and endocrine system will still communicate to the rest of your body that food is moving further down the digestive tract.
Your body prepares for this in several ways: through the release of stomach acid, an increase in saliva, and the production of insulin. I will go into each of these specifically; the key takeaway is that even though chewing may seem like a minor action, it produces a major chain reaction from your body, that can take a toll on you if this response has nothing (food) to respond to.
Secretion of Stomach Acid
Problem: Stomach acid is released to help further break down food that travels further down the digestive tract. However, when you chew and spit, you’re not swallowing food that the stomach acid can interact with. Therefore, your stomach acid is being released into an empty stomach where it reacts with your stomach lining instead. This causes stomach ulcers and other problems in your stomach.
What’s the big deal/why does this happen: Stomach acid is a very strong acid. It has a pH of 2 (note: pH ranges from 1-14; the smaller the pH of a substance, the more acidic it is). For reference, battery acid has a pH of 1, and hydrochloric acid (HCl) has a pH of 3. In my chem labs, I have to wear gloves when dealing with HCl because it can burn your skin (I won’t include pictures, but you can look it up…it’s not pretty.) Ok, so your body will secrete stomach acid, believing it will be interacting with food traveling further down the digestive tract. But since you didn’t swallow your food, the stomach acid is going to instead interact with your stomach lining. Think about what a less acidic acid will do to your hands. Now think about what a more acidic acid is going to do to your raw stomach lining. If you engage in this behavior often enough, you could potentially burn a hole in your stomach.
Increase in Saliva Production and Excessive Chewing
Problem: Saliva production is increased in an effort to help break down food in the mouth. However, since you’re spitting out your food, your salivary glands are working hard for no reason. This overwork causes your salivary glands to swell. Excessive chewing also contributes to swelling and jaw pain.
What’s the big deal/why does this happen: People who spit and chew are often eating large quantities of food (binge eating, but without swallowing). They’re chewing more food than normal in short periods of time which causes the salivary glands to be overworked. The swelling of the salivary glands can cause pain in your cheeks and from the outside, your face may appear swollen. Jaw pain arises from the overwork of your jaw in chewing. Binge eating is typically accompanied by high sugary foods. This of course causes cavities and tooth decay.
Production of Insulin
Problem: Eating carbohydrates causes an increase of blood glucose (sugar) levels which is regulated by the hormone insulin. Chewing causes the endocrine gland in the pancreas to secrete insulin to help prepare for this increase in blood glucose levels. However, since you are not swallowing your food, the production of insulin is unnecessary. This causes an excess of insulin in the body. Excess insulin can cause many problems including diabetes (I would explain this more, but I honestly don’t understand it enough and do not want to give out incorrect information! Please keep in mind that there really hasn’t been enough research done on spitting and chewing. I have done my best with the research I could find!).
What’s the harm of chewing and spitting every once in a while?
Chewing and spitting every once in a while might not seem like that big of a deal. And you know what, it might not be that bad if you did it a few times and stopped. BUT: chewing and spitting is highly addictive and is very difficult to stop. When you chew on your food (even if you don’t swallow it), your brain’s pleasure centers are activated. This behavior becomes positively reinforced, meaning you will want to repeat this behavior. You may be thinking “blah blah blah. I can stop whenever tf I want!” However, please keep in mind, the brain responds to chewing and spitting the same exact way it responds to other addictive behaviors like gambling and using drugs. Once you start, it is very very hard to quit. The health side effects are not worth it.
I don’t care about my health. I only care about losing weight. Will chewing and spitting help me lose weight?
Remember how I talked about how chewing and spitting causes your insulin levels rise? Excess insulin not only leads to also leads to an increase in appetite and the slowdown of your metabolism. Obviously this is not going to help you lose weight, but it will help you gain! It’s been found that people who spit and chew typically gain weight. You should also keep in mind that chewing is the first way your body digests food. The enzymes in saliva will break down carbohydrates and those calories will be absorbed by your body even if they don’t go past your mouth.
Thank you for reading! Submit an ask if you have other requests ❤️
enjoy this masterlist of healthy low-calorie alternatives to the foods you crave. you don’t have to deprive yourself of tasty treats anymore! if you want to see more posts like this, please like or request a post! now let’s get to the good stuff…
secretolivia 