Tip #2 Substitutions: Turkey Sausage
A long time ago I substituted bacon for sausages. 1 piece of bacon has about 50 calories (it has a chart topping calorie density of 4.5), whereas a sausage link has 85 calories (a calorie density of 3). It was a good move all in all-you wouldn’t believe how many sausages I could eat-still it wasn’t a great move because you also wouldn’t believe how many pieces of bacon I can eat.
I don’t eat either very often any more. The thing is sometimes, especially on weekends, I want a great breakfast. Still, I want to keep in that 350-400 calorie range per meal that I should be hitting (4 to 4.5 meals per day)-See Chapter 7: Nutrition an Introduction in You Are Not A Fit Person for more on all these topics . Those who know me, know I am not a fan of calorie counting. I think you will have a hard time losing weight if you are counting calories all the time (because counting calories is a huge pain in the ass and I tend to quit things that are a huge pain in the ass).
One of the easiest solutions to calorie counting is substitution. To succeed at weight loss you will need to find a way to eat less calories and be full and satisfied with your choices. I have recently substituted turkey sausage for sausage (and turkey smokies for smokies). In many ways for me, weight loss is about handling an addiction. I love bacon. I may think I can only eat one piece, but there is no world in which I don’t eat more and more and more. I could eat regular sausages, but I would never be full by the time I had my daily allotment of calories. Instead, I can eat turkey sausages which actually do taste great, and I can kick the addiction. Turkey sausages have half the calories of pork sausages.
It may seem like a small change, but this is part of the reason calorie counting doesn’t work for me. 25 calories here or there doesn’t seem like much, but in the long run it is. If you could half your calories you would lose weight at a phenomenal rate. So, next time you are in the grocery store give the turkey breakfast sausages a shot. If you like them, great, it is an easy change, if not, no problem, keep trying other intelligent substitutions. I will post some more in this blog under the tag substitution, so check back from time to time.