{"id":224148,"date":"2021-02-22T14:17:22","date_gmt":"2021-02-22T13:17:22","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=224148"},"modified":"2021-02-22T14:43:33","modified_gmt":"2021-02-22T13:43:33","slug":"the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/","title":{"rendered":"The Best Alternatives to Side Dishes, Sugar and Sauces that Make It Easier to Lose Weight"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#Why_include_less_caloric_versions_of_food_when_losing_weight\" title=\"Why include less caloric versions of food when losing weight?&nbsp;\">Why include less caloric versions of food when losing weight?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#6_tips_on_how_to_create_a_less_caloric_side_dish\" title=\"6 tips on how to create a less caloric side dish\">6 tips on how to create a less caloric side dish<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#6_tips_to_replace_sugar_that_will_still_satisfy_your_sweet_tooth\" title=\"6 tips to replace sugar that will still satisfy your sweet tooth\">6 tips to replace sugar that will still satisfy your sweet tooth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#3_ways_to_prepare_lower_calorie_sauces\" title=\"3 ways to prepare lower calorie sauces\">3 ways to prepare lower calorie sauces<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#How_to_lighten_up_sauces_in_general\" title=\"How to lighten up sauces in general?\">How to lighten up sauces in general?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#What_is_the_lesson\" title=\"What is the lesson?\">What is the lesson?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Cream sauce with melted cheddar, fries or a sweet dessert rich in sugar. Is there anyone who is not attracted to the idea of at least one of these goodies? If so, you&#8217;ve won. But I dare say that each of us has some favourite foods that we know to be calorie-rich, and yet we&#8217;d like to eat them every day. Sure, eating a cake during a cheat day once in a while is no sin, but if you want to lose weight, it&#8217;s probably not the best idea to have it on your menu every day. In today&#8217;s article, we&#8217;ll give you some tips on how to <strong>replace sugar, side dishes and your favourite sauces to reduce the caloric value of the resulting meal so that you can lose weight more easily.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Why_include_less_caloric_versions_of_food_when_losing_weight\"><\/span>Why include less caloric versions of food when losing weight?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If&nbsp;you&nbsp;want&nbsp;to&nbsp;lose&nbsp;weight,&nbsp;you&nbsp;have&nbsp;to&nbsp;<strong>go&nbsp;into&nbsp;a&nbsp;<span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" aria-label=\"calorie&nbsp;deficit (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calorie&nbsp;deficit<\/a><\/span><\/strong>. Of course, if you eat cake for breakfast, a burger and fries for lunch, and order macaroni and cheese in the evening, you&#8217;ll find it hard. You just can&#8217;t exercise away a bad diet in the long run. Once in a while, however, it doesn&#8217;t hurt to order such food. <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/blog\/iifym-flexible-diet-that-would-help-to-achieve-your-goals\/\" target=\"_blank\" aria-label=\"IIFYM (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">IIFYM<\/a><\/span> advocates even <strong>indulge in at least a little of their favourite snacks every day<\/strong> because it fits into their daily caloric intake. <span style=\"color: #ff6600\">[1] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order to lose weight and still be able to indulge in popular meals in sufficiently large quantities, <strong>replacing them with a less<\/strong> <strong>caloric version seems like the best possible option<\/strong>. Sure, we&#8217;re not going to lie to you. If you replace the toasted burger bun with juicy meat with a lettuce leaf, it will not taste the same. Therefore, in today&#8217;s article we will try to introduce alternatives that at least partially <strong>resemble the original dish, only have a lower caloric value.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_tips_on_how_to_create_a_less_caloric_side_dish\"><\/span>6 tips on how to create a less caloric side dish<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no doubt that side dishes in the form of complex&nbsp;carbohydrates should be an integral part of any diet. However, you cannot always afford the portion you would like when losing weight. In general, an unnecessarily large amount of side dish (especially refined carbohydrates) combined with a poor food mix can be the real reason why you do not lose weight. <strong>Replacing at least part of the side dish with a less calorific version seems a fair solution.&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg\" alt=\"How to make healthy diet fries\" class=\"wp-image-223311\" title=\"How to make healthy diet fries\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-922x1124.jpg 922w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky-328x400.jpg 328w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/hranolky.jpg 1195w\" sizes=\"auto, (max-width: 922px) 100vw, 922px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"is-style-default wp-block-heading\">1. Fries without oil, alternatively veggie fries<\/h3>\n\n\n\n<p>Unfortunately, fries are already a very popular side dish for children, which they want to eat with almost everything. An exception is not even a situation where they are not perceived as a side dish, but as a separate course. All the more so because of the portion <strong>one eats to be satiated<\/strong>. When you pour a large amount of mayonnaise over the pile of fries, it creates a caloric bomb that can spoil your daily weight loss effort in minutes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But&nbsp;don&#8217;t&nbsp;worry because&nbsp;you&nbsp;can&nbsp;also&nbsp;eat&nbsp;French&nbsp;fries&nbsp;regularly&nbsp;in&nbsp;your&nbsp;diet.&nbsp;The&nbsp;simplest&nbsp;way&nbsp;is&nbsp;to&nbsp;<strong>prepare&nbsp;them&nbsp;at&nbsp;home<\/strong> because even the frozen fries you can in the supermarket are usually&nbsp;pre-fried.&nbsp;Just <strong>buy potatoes, cut them to your favourite size<\/strong>, spray with <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/olive-oil-cooking-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\"oil spray (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oil spray<\/a><\/span>, sprinkle with <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/cooking-ingredients\" target=\"_blank\" aria-label=\"spices (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spices<\/a><\/span> and put them in the oven or fryer. I&#8217;m sure the result will pleasantly surprise you.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>And if you get tired of potatoes, you can also <strong>make sweet potatoes or veggie fries<\/strong> that reduce the calorie value. Give celery or carrots a chance. For those who can&#8217;t imagine eating fries without some dip, we recommend calorie-free ketchup, with can save up to 200 kcal in 30ml compared to mayonnaise.<\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g of fried fast food fries<\/strong> have approximately 289 kcal \u2013 36g of carbohydrates, 2.5g protein, 14g fat<\/li><li><strong>100g of roasted celery fries<\/strong> have approximately 64 kcal \u2013 7g of carbohydrates, 1g protein, 2g fat<\/li><li><strong>100g American potatoes<\/strong> have approximately 117 kcal \u2013 36g carbohydrates, 2g protein, 3g fat<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Exotic cauliflower rice<\/h3>\n\n\n\n<p><strong>Rice that&#8217;s ready right away, plus it&#8217;s low-calorie?<\/strong> Welcome <span style=\"color: #ff6600\"><a aria-label=\"cauliflower rice (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-cauliflower-rice-with-eggs-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">cauliflower rice<\/a><\/span>, which goes well with both eat and chickpea curry. Its preparation is more than simple, just put the <strong>raw cauliflower in smaller pieces into a blender and mix it into small grains<\/strong> resembling rice. If you don&#8217;t have a blender, a grater will do. You can put these grains in the microwave to soften or on a pan. <strong>Season them with salt and spices<\/strong> before putting on heat \u2013 curry also works well with cauliflower.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g of cooked rice<\/strong> has approximately 130 kcal \u2013 28g of carbohydrates, 3g protein, 0g fat<\/li><li><strong>100g of boiled cauliflower<\/strong> has approximately 25 kca l- 5g of carbohydrates, 2g protein, 0g fat<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1124x749.jpg\" alt=\"How to cook low calorie cauliflower rice\" class=\"wp-image-223326\" width=\"843\" height=\"562\" title=\"How to cook low calorie cauliflower rice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_7144-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Zucchini spaghetti <\/h3>\n\n\n\n<p>Spaghetti&nbsp;made&nbsp;from&nbsp;zucchini&nbsp;can <strong>easily prepared using a spiralizer<\/strong>. If you don&#8217;t have it at home, <strong>you can use a potato<\/strong> <strong>peeler to create pieces<\/strong> resembling flat linguini. Once you have the noodles ready, all you have to do is saut\u00e9 them in a pan with your favourite spices and a little oil spray. Then you just mix with your favourite sauce, and you&#8217;re done. For those who want to save time and other calories, a great trick can be a <a href=\"https:\/\/gymbeam.com\/bolognese-zero-sauce-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\"calorie-free bolognese sauce  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">calorie-free<\/span> <span style=\"color: #ff6600\">bolognese sauce<\/span> <\/a>that tastes great with just about any pasta and its substitutes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g of cooked spaghetti<\/strong> has 157 kcal \u2013 30g of carbohydrates, 5g protein, 0g fat<\/li><li><strong>100 g of raw zucchini<\/strong> has 17 kcal \u2013 3g of carbohydrates, 1g protein, 0g fat<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1124x749.jpg\" alt=\"How to cook low calorie zucchini spaghetti\" class=\"wp-image-223341\" width=\"843\" height=\"562\" title=\"How to cook low calorie zucchini spaghetti\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1164159769-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Healthy potato pancake without oil<\/h3>\n\n\n\n<p>Maybe you categorise potato pancakes as junk food that&#8217;s sold at festivals right next to the beer stand. Even if they don&#8217;t generally have a very good reputation, <strong>you might be able to repair this if you make them at home in a less calorific version.<\/strong> It is very easy. You can replace part of the potatoes with zucchini, <strong>which reduces the calorie value even more<\/strong>. To achieve the ideal consistency, the potatoes can be thickened with oats or by adding a <span style=\"color: #ff6600\"><a aria-label=\"unflavoured protein (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">unflavoured protein<\/a><\/span> that increases the resulting protein content, which is low in the classic version of potato pancakes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The resulting caloric value <strong>may vary by tens to hundreds of calories<\/strong> <strong>per portion<\/strong> depending on the amount of oil and vegetables used.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. High protein cottage cheese buns<\/h3>\n\n\n\n<p><strong>Do you rank among those who love pastry?<\/strong> Then this option could benefit you, which, in addition to carbohydrates, will provide the body with necessary proteins. For one bun use <strong>60g cottage cheese, half an egg, 40g spelt flour and 3 grams baking<\/strong> <strong>powder<\/strong>. Mix all the ingredients together and bake them until golden. What you put on it is up to you. However, if you opt for a big load of butter, bacon or salami, even low-calorie pastries won&#8217;t help you lose weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g fatty roll<\/strong> has approximately 301 kcal \u2013 55g of carbohydrates, 9g protein, 3g fat<\/li><li><strong>100g cottage bun<\/strong> has approximately 248 kcal \u2013 27g carbohydrates, 17g protein, 8g fat<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Low-calorie side dishes<\/h3>\n\n\n\n<p>All the so-called low-calorie side dishes deserve their own paragraph because especially for you whilst dieting you can be <strong>grateful for satiation with<\/strong> <strong>almost no calories<\/strong>. Sure, it&#8217;s slightly different in taste from classic pasta or rice, but if<strong> you season them well, you can enjoy<\/strong> <strong>large portions of the side dishes while losing weight<\/strong>. The fact that they are ready in the microwave in literally a minute may convince you to try them.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The calorific value of<\/strong> <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.com\/pasta\" target=\"_blank\" aria-label=\"low-calorie side dishes (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">low-calorie side dishes<\/a> <\/strong><\/span><strong>is 7 kcal per 100g.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1124x749.jpg\" alt=\"Low calorie Zero pasta replaces sides in your diet\" class=\"wp-image-223365\" width=\"843\" height=\"562\" title=\"Low calorie Zero pasta replaces sides in your diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/zeroo.jpg 2000w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_tips_to_replace_sugar_that_will_still_satisfy_your_sweet_tooth\"><\/span>6 tips to replace sugar that will still satisfy your sweet tooth<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You don&#8217;t have to worry about gaining weight from a spoonful of classic white sugar. However, if you are used to sweetening your&nbsp;tea, coffee, yoghurt, porridge, desserts and other dishes or drinks, the <strong>amount of sugar received per day can increase rapidly.<\/strong> However, this is not desirable as it <strong>contains no other vitamins or minerals<\/strong> besides calories. It is therefore good to know how you <strong><span style=\"color: #ff6600\"><a aria-label=\"can replace it  (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/sugar-substitutes-which-sweetener-is-right-for-you\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">can replace it<\/a><\/span><\/strong> <strong>so that you do not have to<\/strong> <a aria-label=\"give up sweets  (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-eat-what-you-like-and-not-gain-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>give up sweets<\/strong> <\/a><strong>and yet still lose weight<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Honey<\/h3>\n\n\n\n<p>People who want to lose weight are often recommended honey as a so-called<strong> &#8220;healthier&#8221; sugar substitute<\/strong> in good faith. There can be no doubt about the content of health-beneficial substances in honey, but in order to really supplement the daily amount that your body needs, <strong>you would have to consume hundreds of grams of honey per day<\/strong>. And the same is the case with <strong>cane sugar<\/strong>, which is often recommended as more suitable because it contains vitamins and minerals. Unfortunately, even in this case, their quantity is negligible.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In terms of calorie value, <strong>honey is slightly better off than sugar.<\/strong>&nbsp;However, if you want to lose a few kilos, there are better ways to sweeten your life without eating too many calories. <span style=\"color: #ff6600\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100 g honey<\/strong> has approximately 335 kcal \u2013 82g carbohydrates, 0g protein, 0g fat<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1124x749.jpg\" alt=\"Is honey healthier than sugar? \" class=\"wp-image-223380\" width=\"843\" height=\"562\" title=\"Is honey healthier than sugar? \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1042237526-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Stevia<\/h3>\n\n\n\n<p><a href=\"https:\/\/gymbeam.com\/stevia-tabs-gymbeam.html\" target=\"_blank\" aria-label=\"Stevia (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Stevia<\/a> is one of the sweeteners that is slightly more interesting for those trying to lose weight due to their <strong>zero caloric value<\/strong> than the previously mentioned honey. The sweetener is made from the sweet stevia plant and boasts a <strong>zero glycaemic index,<\/strong> <strong>thanks to this it is also popular with diabetics<\/strong>. Compared to regular sugar, it is about <strong>100 &#8211; 300 times sweeter<\/strong>, so just use a really small amount. The only drawback of this sweetener can be a<strong> slightly &#8220;artificial&#8221; taste<\/strong>, which may not suit everyone. <span style=\"color: #ff6600\">[4] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"29663,6937,9037,9037,7675,7679,6860,8234,6935,43864,28648,\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. Erythritol<\/h3>\n\n\n\n<p><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" aria-label=\"Erythritol (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Erythritol<\/a><\/span>, like stevia, is a zero-caloric sweetener. Its sweetness is similar to sugar, so you can&nbsp;substitute about the same amount in recipes. Again, it&#8217;s a sweetener that&#8217;s no stranger to our bodies. <strong>It is a common component of various fruits, such as melon and<\/strong> <strong>pear<\/strong>. Diabetics can also consume it because it has a <strong>zero<\/strong> <strong>glycaemic index<\/strong>. Unlike stevia, it has no specific aftertaste, so you probably can&#8217;t tell it from sugar in desserts. <span style=\"color: #ff6600\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. Xylitol<\/h3>\n\n\n\n<p>Xylitol is a sugar alcohol that is<strong> similar in sweetness to sugar<\/strong>.&nbsp; However, compared to stevia and erythritol, it is <strong>not completely<\/strong> <strong>calorie-free<\/strong>, but still contains approximately <strong>40% less than conventional sugar<\/strong>. This sweetener has the advantage of acting to prevent tooth decay or osteoporosis. It can also have a positive effect on digestion, diabetes or obesity. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g xylitol<\/strong> has approximately 240 kcal \u2013 100g carbohydrates, 0g protein, 0g fat<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1124x749.jpg\" alt=\"Xylitol as a substitute for sugar when losing weight\" class=\"wp-image-223394\" width=\"843\" height=\"562\" title=\"Xylitol as a substitute for sugar when losing weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-677502286-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">5. Chicory syrup<\/h3>\n\n\n\n<p>Chicory syrup is characterized by a <strong>lower sugar content<\/strong>, <strong>but also a high proportion of soluble fibre<\/strong>. Sweetness is similar to sugar, so you can replace it in recipes in equal proportions. But be careful not to overdo the daily amount. Excessive amounts of fibre could cause indigestion.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g chicory syrup <\/strong>&nbsp;has approximately 161 kcal \u2013 4.7g carbohydrates, 0g protein, 0g fat, 71.3g fibre<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">6. Lucuma<\/h3>\n\n\n\n<p><strong>Another sweetener, <a href=\"https:\/\/gymbeam.com\/bio-lucuma-powder-gymbeam.html\" target=\"_blank\" aria-label=\"lucuma (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">lucuma<\/a>, also stands out for its high fibre content<\/strong>. It is known for its <strong>low glycaemic index and lower sugar<\/strong> <strong>content<\/strong>. If you decide to include lucuma in your diet, keep in mind that it&#8217;s not calorie-free \u2013 its caloric value is about 1\/4 lower than that of classic sugar, so you shouldn&#8217;t overdo it.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Caloric value:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>100g lucumu<\/strong> has approximately 314 kcal \u2013 59g carbohydrates, 4.2g protein, 1g fat, 26g fibre<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">How many calories does sugar and its sweet alternatives contain per 100g?<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Sugar and its alternatives<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>Kcal<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Carbohydrates<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteins<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Fats<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Fibre<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Refined white sugar<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><td class=\"has-text-align-center\" data-align=\"center\">100g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cane sugar<\/td><td class=\"has-text-align-center\" data-align=\"center\">396<\/td><td class=\"has-text-align-center\" data-align=\"center\">99g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Honey<\/td><td class=\"has-text-align-center\" data-align=\"center\">335<\/td><td class=\"has-text-align-center\" data-align=\"center\">82g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Stevia<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Erythritol<\/td><td class=\"has-text-align-center\" data-align=\"center\">0<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Xylitol<\/td><td class=\"has-text-align-center\" data-align=\"center\">240<\/td><td class=\"has-text-align-center\" data-align=\"center\">100g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Chicory syrup<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">161<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.7g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0g<\/td><td class=\"has-text-align-center\" data-align=\"center\">71.3g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lucuma<\/td><td class=\"has-text-align-center\" data-align=\"center\">314<\/td><td class=\"has-text-align-center\" data-align=\"center\">59g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1g<\/td><td class=\"has-text-align-center\" data-align=\"center\">26g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>As you can see not only from the table, the calorie difference is&nbsp; quite fundamental if you use 100g of sugar or the same amount of sweetener. So when choosing, always think about your goal and decide accordingly. If you are trying to lose weight, there is no point in consuming large amounts of cane sugar or honey because \u201cit is healthier\u201d. If you don&#8217;t eat hundreds of grams a day, the amount of vitamin and mineral contained is really negligible. You&#8217;d better reach for a calorie-free sweetener and give the body good quality food or <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.com\/multivitamin-vitality-complex-60-tab-gymbeam.html\" target=\"_blank\" aria-label=\"supplements (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">supplements<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_ways_to_prepare_lower_calorie_sauces\"><\/span>3 ways to prepare lower calorie sauces<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In many cases, the basis of the classic thick sauces is the <strong>so-called roux, which is made up of flour and butter \u2013 usually in a 1:1 ratio<\/strong>. However, these two ingredients are not really suitable when you are trying to lose weight. We will therefore give you a few tips on sauces that you can also eat on a daily basis without having to worry about gaining weight. And we will not deprive you of advice on <strong>how you can lighten up any sauce<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. Tomatoes as a base for tomato and bolognese sauce&nbsp;<\/h3>\n\n\n\n<p><strong>Classical&nbsp;tomatoes&nbsp;are&nbsp;a&nbsp;great&nbsp;ingredient<\/strong> from which you can&nbsp;conjure not only delicious salads, but also great sauces that are suitable for weight loss. If you want to prepare a light&nbsp;version of <strong>\u201cBolognese sauce\u201d<\/strong>, you can do it with<strong> minced<\/strong> <strong>meat<\/strong> that contains less fat, <strong>vegetables<\/strong> such as onions, carrots or celery, and <strong>peeled tomatoes with garlic<\/strong>. The perfect Italian flavour is then conjured up with <strong>basil and other spices<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also use these peeled tomatoes to make a <strong>light tomato&nbsp;sauce<\/strong> that is free of calories. Just saut\u00e9 the onion with a little oil, dust it with flour or oats, add peeled tomatoes, mix it with a stick blender and season. If the consistency seems too thin, you can add some <a href=\"https:\/\/gymbeam.com\/bouillon-powder-chicken-flavour-biotoday.html\" target=\"_blank\" aria-label=\"broth (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">broth<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1124x749.jpg\" alt=\"How to create a healthy and low calorie sauce from tomatoes\" class=\"wp-image-223411\" width=\"843\" height=\"562\" title=\"How to create a healthy and low calorie sauce from tomatoes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-497948923-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. Light cheese sauce<\/h3>\n\n\n\n<p>Can&#8217;t you imagine your life without a <strong>creamy cheese sauce<\/strong> with chicken? I guess I don&#8217;t have to tell you how caloric cream and fatty cheeses are, do I? If you want to enjoy this goodie without adding so many calories to your diet, try a<strong> light version<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>How?<\/strong><\/p>\n\n\n\n<p><strong>Instead of 33% whipped cream, make a base of semi-skimmed<\/strong> <strong>milk<\/strong>. Since 100ml of whipped cream has approximately 314 kcal and 100ml of semi-skimmed milk has 47 kcal, <strong>this substitute saves approximately 267 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As for the cheese used, <strong>try to combine those that contain fewer<\/strong> <strong>calories<\/strong>. Melted or 20% cheeses can be a great base. Finally, it is enough to add a few grams of aromatic cheese, which will complete the resulting taste. Vegans can make the sauce from <strong>vegetables, cashew nuts and delicate yeast<\/strong> that tastes similiar to cheese.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">How many calories does each type of cheese contain on average per 100g?<\/h3>\n\n\n\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>100g cheese<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Calories<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Carbohydrates<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Proteins<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>Fats<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Gorgonzola<\/td><td class=\"has-text-align-center\" data-align=\"center\">357<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.6g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21.5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">28.5g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Blue cheese<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">332<\/td><td class=\"has-text-align-center\" data-align=\"center\">1g<\/td><td class=\"has-text-align-center\" data-align=\"center\">21g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Cheddar<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">400<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5g<\/td><td class=\"has-text-align-center\" data-align=\"center\">27g<\/td><td class=\"has-text-align-center\" data-align=\"center\">32g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gouda 45%<\/td><td class=\"has-text-align-center\" data-align=\"center\">338<\/td><td class=\"has-text-align-center\" data-align=\"center\">1g<\/td><td class=\"has-text-align-center\" data-align=\"center\">26g<\/td><td class=\"has-text-align-center\" data-align=\"center\">26g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Parmesan<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">389<\/td><td class=\"has-text-align-center\" data-align=\"center\">3g<\/td><td class=\"has-text-align-center\" data-align=\"center\">33g<\/td><td class=\"has-text-align-center\" data-align=\"center\">29g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Edam 30%<\/td><td class=\"has-text-align-center\" data-align=\"center\">263<\/td><td class=\"has-text-align-center\" data-align=\"center\">1g<\/td><td class=\"has-text-align-center\" data-align=\"center\">30g<\/td><td class=\"has-text-align-center\" data-align=\"center\">15g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Edam 20%<\/td><td class=\"has-text-align-center\" data-align=\"center\">235<\/td><td class=\"has-text-align-center\" data-align=\"center\">2g<\/td><td class=\"has-text-align-center\" data-align=\"center\">32g<\/td><td class=\"has-text-align-center\" data-align=\"center\">11g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Melted cheese<\/p><\/td><td class=\"has-text-align-center\" data-align=\"center\">220<\/td><td class=\"has-text-align-center\" data-align=\"center\">4g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10g<\/td><td class=\"has-text-align-center\" data-align=\"center\">18g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1124x748.jpg\" alt=\"How to prepare a healthy and low-calorie cheese sauce\" class=\"wp-image-223425\" width=\"843\" height=\"561\" title=\"How to prepare a healthy and low-calorie cheese sauce\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1293448063-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. You don&#8217;t have to deny yourself tenderloin with a creamy sauce<\/h3>\n\n\n\n<p>Some people might think of tenderloin with a cream sauce as a calorie bomb, but if you prepare it in a more appropriate way, it may be a <strong>fairly suitable sauce for a reduction diet<\/strong>. It is usually made from roasted vegetables with beef, which gives it the right taste. For roasting vegetables and meat, it is enough to use a <strong>really small amount of oil to reduce the resulting fat content<\/strong>. When you mix the vegetables and make the resulting sauce after baking, think again about the amount of fat and <strong>do not add<\/strong> <strong>cream or butter unnecessarily<\/strong>. A <strong>small amount of 12% cream<\/strong>, <strong>milk or cottage cheese<\/strong>, which forms a creamy texture, is all it takes to soften it, and it also gives the sauce protein. This way you get a delicious vegetable sauce, which you can enjoy without regrets in your diet.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_lighten_up_sauces_in_general\"><\/span>How to lighten up sauces in general?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Do not use roux.&nbsp;<\/strong><\/li><li><strong>The base of the sauce should be vegetables<\/strong> saut\u00e9ed on onion with a small amount of oil.<\/li><li><strong>Use broth<\/strong> for a more pronounced taste.<\/li><li><strong>Do not add butter to the finished sauce.&nbsp;<\/strong><\/li><li><strong>Use milk, 12% cream or cottage cheese to soften the taste.&nbsp;<\/strong><\/li><li>You&nbsp;can&nbsp;thicken&nbsp;the&nbsp;sauce&nbsp;with&nbsp;a&nbsp;<strong>small amount of <span style=\"color: #ff6600\"><a aria-label=\"xanthan (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/xanthan-gum-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">xanthan<\/a><\/span> or&nbsp;guar gum or oats.&nbsp;<\/strong><\/li><li>The resulting taste is best conjured up with <strong>fresh herbs or spices<\/strong>, do not add too much salt.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_lesson\"><\/span>What is the lesson?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Losing weight is sometimes a struggle, and you probably can&#8217;t avoid <strong>getting a craving for your favourite sauce, fries, spaghetti, or sweets<\/strong>. However, if you want to indulge in these favourite dishes several times a week, it is good to know how to prepare them in a <strong>lighter<\/strong> version. If you follow this advice, you will find that calorie meals can be prepared more healthily, which allows you to enjoy them regularly <strong>without spoiling the result of your weight loss efforts<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Do you have a favourite calorie dish<\/strong> that you don&#8217;t want to give up whilst losing weight, so you prepare it in a lighter version? Share your tips with us in the comments. If you liked the article, don&#8217;t forget to share it with your friends to help them lose weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/flavors-and-sweeteners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlavorings and sweeteners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Would you like some creamy cheese sauce, fries or a sweet dessert? Learn to prepare your favourite treats in a lighter and healthier version that will not ruin your efforts to lose weight. <\/p>\n","protected":false},"author":100,"featured_media":223459,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6677,6953,7265,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-224148","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-calories","9":"tag-sugar-substitutes","10":"tag-sweeteners","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Alternatives to Side Dishes, Sugar and Sauces that Make It Easier to Lose Weight - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How not to gain weight from sauces, garnishes and sugar? 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You can even eat fries and sweets while losing weight.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-02-22T13:17:22+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-02-22T13:43:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/featured-7.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"The Best Alternatives to Side Dishes, Sugar and Sauces that Make It Easier to Lose Weight\",\"datePublished\":\"2021-02-22T13:17:22+00:00\",\"dateModified\":\"2021-02-22T13:43:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/\"},\"wordCount\":2876,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/featured-7.png\",\"keywords\":[\"calories\",\"sugar substitutes\",\"sweeteners\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/\",\"name\":\"The Best Alternatives to Side Dishes, Sugar and Sauces that Make It Easier to Lose Weight - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/featured-7.png\",\"datePublished\":\"2021-02-22T13:17:22+00:00\",\"dateModified\":\"2021-02-22T13:43:33+00:00\",\"description\":\"How not to gain weight from sauces, garnishes and sugar? 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