Five Food And Drink Alternatives To Help You Stay On Track

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Sean Wilson

Sean Wilson

Struggling to stay in control of your nutrition? Here are five excellent alternatives to satisfy your cravings and help you stay within your required calorie intake.

One of the biggest reasons why people struggle to get in shape is because they simply can’t stick to their nutrition plan. Bad habits are evident, such as binging, lack of control on weekends, inconsistency, giving in to cravings and not having a structure across the day.

As a result, despite training hard, people get frustrated that they are not moving forward. Being able to stick to your nutrition plan is essential if you want to progress and results, so it is important to know any ways to help you overcome nutritional challenges and make your diet more adherent.

One of these is smart food and drink alternatives. These options can help satisfy your cravings and ensure that you are not going over your required calorie intake. So, what are these alternatives and how can they benefit you?

Zero Sugar Soft Drinks

Many people love the taste of soft drinks and often have them casually without having any idea of the number of calories they are consuming. Anything that is high in artificial sugar is likely to have plenty of calories, and these are calories that you could use on food to help you stay fuller and more satisfied. So, zero sugar soft drinks, which taste very similar to normal soft drinks, are a fantastic option because they have zero calories. Therefore, you get the taste of a soft drink but also have more calories to use on food.

Low Calorie, High Volume Foods

One of the biggest reasons people slip off their diet is because they are not full and satisfied during the day. So, it is important to find foods that help solve this problem and keep you within your calorie intake. Lead protein is a great option because it is very satiating and makes you feel full, which is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full.

Another great tactic is to consistently consume plenty of vegetables. Aside from the plethora of health benefits that they offer, vegetables are low in calories, meaning that you will be able to consume high quantities and not drastically take your calories off target. Taking up lots of space in your stomach through consuming vegetables will mean that you are fuller and more satisfied throughout the day, and therefore you will find sticking to your calorie target much easier in general. Foods that are high in fibre can also be a useful option.

Non-Alcoholic Drinks

Alcohol is a problem area for a lot of people. Some can have it with control and make smart choices, but many others struggle to limit their intake during the week. As a result, similarly with soft drinks, they end up consuming more calories than they think. However, if you enjoy the taste of certain alcoholic drinks, there are non-alcoholic versions, that are just as enjoyable to consume, with over half the calories. This is a great option to satisfy alcohol cravings and stay in control.

Low-Calorie Ice Cream

This an option that has gained popularity in recent years due to the number of calories included within the same portion of normal ice cream. While brands such as Hagen Dasz and Ben and Jerry’s are tasty and popular for many, their ice creams contain many calories due to the high sugar content. However, low-calorie ice cream brands such as Halo Top and Oppo produce incredibly effective products that help you stay on track but also satisfy your cravings for ice cream or anything sweet. This is another smart way of having a balance and controlling your calorie intake.

Low Fat Spreads

One other excellent option, which will save you calories, is a low-fat spread. Many people love the taste of certain spreads but have no idea of how many calories they are consuming. Fat has nine calories per gram, compared to four calories per gram of protein and carbohydrates, so anything that is high in this macronutrient is going to be high in calories. However, low-fat spreads allow you to continue to still include a spread into your diet but save you a lot of calories.


So, if you want to stick to your nutrition plan, you must be smart. This involves switching to alternatives that will help you enjoy your diet and stick to your calorie intake. Smart alternatives include zero sugar soft drinks, low calorie and high-volume foods, zero per cent alcoholic drinks, low-calorie ice cream, low-fat spreads. If you are struggling for control, start consuming these alternatives and you will find it a lot easier to be consistent.

Photo Credit: Envato Elements

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