Tomlinson - The Fitness Chef: Still Tasty: 100 Lower-Calorie Versions of Your Favourite Meals

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Ebury is part of the Penguin Random House group of companies whose addresses can be found at global.penguinrandomhouse.com .

This edition published by Ebury Press in 2021

Text Graeme Tomlinson
Photography by Hannah Pemberton Ebury Press
Additional photo credits: Graeme Tomlinson

The moral right of the author has been asserted

Designed by maru studio
Colour origination by Altaimage, London

ISBN: 978-1-473-58583-6

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You can eat all the tasty recipes you love AND lose weight.

Yep, you can eat all your favourite foods. You wont find pizza, pasta, potatoes, bread, sugar and cream in many weight-loss cookbooks, but theyre here. Why? Because theres no need to cut them out of your diet.

No single food makes you lose or gain weight.

The only scientifically proven principle to losing weight is to consume fewer calories than you burn to create a calorie deficit.

Despite all the weight-loss methods and strategies youve heard over the years, none will work unless you achieve a calorie deficit.

A lot of weight-loss advice is confusing forbidding so-called bad foods that supposedly make you gain weight, for example, such as cake or chocolate, or championing foods such as avocados as being good for you.

While some foods are more nutritious than others, they all contain a calorie value.

You can eat pizza, burgers, lasagne, spaghetti carbonara, toasted sandwiches, pancakes with streaky bacon, cheesecake and sticky toffee pudding, for example, and lose weight if you remain within your calorie deficit.

Because they are usually higher in calories, if you eat them often you will find it harder to stay within a calorie deficit.

So, you have two options:

1. Only eat your favourite calorie-dense dishes now and then and make adjustments to your diet around enjoying them, so they dont negatively impact on your calorie deficit.

Keep eating all your favourite recipes, but reduce the calories they contain, so that you enjoy them regularly AND lose weight.

Im here to help you with option 2.

It does not happen because you eat certain foods and exclude others, or eat at certain times of the day, or choose to eat smaller meals regularly as opposed to larger meals less frequently. It occurs when you find a sustainable, enjoyable, convenient way to maintain a calorie deficit over a period of time. Thats it.

In my first book, Eat What You Like & Lose Weight for Life, I dispel many food myths, empowering you to understand that you can eat any food you like.

In this new book, you will find 100 reduced-calorie versions of some of your favourite breakfasts, lunches, dinners and desserts, as voted for by my Instagram followers around the world.

All recipes use easily available ingredients and give you the calorie and macronutrient information you need. But perhaps most importantly, they show you how you can easily reduce the calories in your favourite dishes while still enjoying the same amount of tasty food.

The calorie values of the tasty versions of these recipes have been taken from popular recipe pages and brands around the world. Note that the tasty calorie values of some dishes may change slightly depending on what your favourite version or brand of your favourite food is. Ive included these to show you how many calories you can save with simple changes.