Weight loss can be difficult; Nutritional foods such as avocados, fatty fish and other sources of protein are an important part of a healthy diet, but if you are on a tight budget, these foods are usually expensive. Nutritionist Luke Hanna shared his best food exchanges to help with weight loss.
Luke said: “I recommend that you think that every meal has a source of protein, two to three servings of vegetables and a source of carbohydrates to lose weight.
“If you plan your meals ahead of time, you’ll know exactly how much you need for when.
“This reduces the risk of creating waste or buying unnecessary ingredients.
“In addition, you can make some simple exchanges to get the same health benefits, while paying less.
“These are my top five shifts to help you lose weight on a budget,” he added.
READ MORE: Weight Loss: Nutritionist’s Tips for Women Over 50 to Lose Weight
Replace fatty fish with canned food or supplements
Luke said, “It’s a good idea to eat fatty fish two to three times a week.
“Alternatively, you can supplement with seaweed omegas, especially if you are a vegetarian or vegan.
“Fish eaters could also try frozen fish fillets or canned tuna as a cheaper alternative to freshly bought fish.
“In the context of weight loss and health benefits, fish proteins and amino acids are necessary for many physiological functions and will help you maintain your village.”
As for how much you save, supermarkets offer a wide range of fish at a variety of prices.
Tesco offers frozen salmon fillets at £ 10.46 per kilogram, while frozen hake fillets are over £ 3 less at £ 6.90 per kilogram, with basic fillets costing the same. Whitefish fillets are priced at £ 4.20 per kilogram, while consuming supplements is obviously the cheapest option.
The one-month reserve for Omega-3 seaweed supplements is £ 13.99 on Amazon, and getting one a day costs 46p.
Replace fresh fruits and vegetables with frozen ones
About £ 2 per kilogram could be saved by making this simple exchange.
Luke said: “With fruits and vegetables, you can choose whatever you want or enjoy – but don’t be afraid to opt for frozen instead of fresh.
“A lot of people think it’s not as healthy, but it’s just not true.
“Certain nutrients can be blocked because food does not degrade as quickly.
“It simply came to our notice then.
“The same goes for canned vegetables,” he added.
At Tesco, you can get 227 g of fresh strawberries for GBP 1.89, compared to 350 g of frozen strawberries for GBP 2.20.
When you compare the price per kilogram – it is 8.33 GBP per kilogram for fresh and 6.29 GBP per kilogram for frozen.
That means more than 2 GBP less, just changing the fruit aisle to the frozen aisle.
Replace dark chocolate with yogurt
Not only is yogurt cheaper, but it’s also low in calories.
Luke said: “For non-expensive dietary fats, you can buy yogurts.
“You can buy big tubs, which saves money per gram again.
“In an ideal world, we would be able to eat in moderation, but in reality it can be quite difficult to eat foods like chocolate and stop at a few squares.
“If you can satisfy your craving for sweets with yogurt, then not only do you consume fewer calories, but it’s even cheaper.”
Tesco’s cheapest dark chocolate was 50p to 100g, while Activia yogurts were 36p to 100g.
Yogurts contain 90 calories per 100 g, while dark chocolate has 532 calories per 100 g.
Replace the avocado with olive oil
By choosing olive oil instead of avocado, you get the same health benefits, but for less.
Luke said: “Unsaturated fats have been linked to many health benefits, such as improving cholesterol, stabilizing heart rate and reducing inflammation.
“These fats can be found in avocados, nuts, seeds and oils.
“It’s always good to have nuts and seeds available to sprinkle on food, but they can be expensive.
“A good alternative is to use olive, peanut and canola oils, because they have the same benefits, but are much more cost effective.”
At Asda, a single avocado costs an average of 95p, while a bottle of olive oil costs around GBP 1.70, according to latestdeals.co.uk.