The Climbing Dietitian | Your Sports Nutrition Expert | Brisbane Dietitian & Nutritionist
  • Home
  • Meet Your Dietitian
  • Work With Me
    • 1:1 Nutrition Coaching
    • Dietitian Consultations
    • Hire Me As A Speaker
    • FAQ
  • Blog
  • Podcast
  • Store
  • Contact Me

NUTRITION BLOG

Dietitian Approved Low Calorie Sauces for Fat Loss Dieting - 3 Recommendations Revealed

1/6/2023

0 Comments

 
Dietitian-Approved-Low-Calorie-Sauces-for-Fat-Loss-Dieting-3-Recommendations-Revealed-Dietitian-Brisbane-Sports-Nutritionist
If you have tried dieting for fat loss and done meal prep, then you know just how useful it is having the right sauces on hand. 

Quite simply, sauces can really come up clutch when it comes to making meal prepping more versatile and fun while restricting calories to lose weight. 

However, many sauces are high in calories which means you have to use only small amounts or restrict it’s use more than you want to. 

That is why low calorie sauces are good to mix things up and allow you times to have more saucy meals without the caloric impact.

In this blog, I share 3 low calorie sauces that you can use to make your meals more macro and calorie friendly. In my opinion these are some of the best sauces for weight loss due to the balance of flavour, macros, and being versatile.
With the ever growing popularity in low calorie foods it is no surprise that dieters are always seeking to discover which sauce is good for weight loss too. 

Whether or not you are wanting to boost your burger game, make sandwiches nicer, or add some extra Oomph to your family dinners; sauces can be the difference maker.

Even with foods like salads, there is an interest in discovering the “best salad dressing for weight loss” so that we can make classic diet foods even more “fat loss friendly”. I think you get my point…

Sauce is popular. And low calorie sauce is seen as the holy grail. 

That is why I am going to introduce you to 3 sauce options I recommend to my clients and have used myself. These will make your meal prep game easier and better…in my humble opinion. 

Without further ado, let class commence now!

Sauce #1: Light Sweet Chilli Sauce (Ayam)

Sweet chilli sauce can have an unexpected high calorie count due to the very high levels of added sugar. The sweet and spicy combo of sweet chilli is a true classic and is one that goes well with so many different meals.

So what is one to do? Well, of course you can enjoy the classic sweet chilli and make it fit your diet plan. Or the alternative is to go grab a bottle of this light sweet chilli sauce I discovered about 2-3 years ago. 

This sauce only has 4 calories per 15g serve of the sauce. You really can not go wrong with this one if you are a sweet chilli sauce lover looking for a low calorie sweet chilli sauce. 

Did some one say potato wedges and sweet chilli and some light sour cream?

low-calorie-sweet-chilli-sauce-for-fat-loss

Sauce #2: Reduced Sugar Ketchup (Heinz)

Who doesn’t like some good ketchup? Well, I do at least and many people do. While not truly a super high calorie sauce it of itself, tomato sauce can be deceptively caloric due to the added sugars. 

That is why this reduced sugar variety of Heinz Ketchup is a great option for ketchup lovers worldwide who want to use a very low calorie tomato sauce to “flavour up” meals from eggs, to sandwiches, to burgers, and even a dish of spaghetti if you are feeling like starting your villain arc. 

While there are more options out there now when it comes to low sugar tomato sauce, this Heinz one has the classic flavour I personally quite enjoy. However, any of the choices out there work well and I personally have used too. 

This sauce provides 9 calories per 20g serve so you really can’t go wrong with this one either.
​

low-calorie-tomato-sauce-for-fat-loss

Sauce #3: Nandos PERI-naise

We have covered a chilli sauce and a tomato sauce….but what about the creamy sauces? What if you want something from the mayonnaise side of the equation? 

Enter PERI-naise, a Nandos branded “mayo-esque” sauce that has been a popular item among Aussies for years. I first discovered this sauce years ago when they had their lemon and herb version (yes, I’m a spicy wuss).

While the flavour ranges from mild to extra hot, this sauce is still a creamy sauce reminiscent of the mayo of old. 

So if you want something creamy that goes well with pretty much any meal (from salads, burgers, steak, chicken, pizza) but has some extra “spice”, then this will work for you.

This sauce provides 35 calories per 20g serve of the sauce which is 50% less calories than a typical mayonnaise. 

“But Aleksa, I like garlic mayonnaise…you know that garlic aioli man”.

I got you! Here is a bonus sauce recommendation to say thanks for reading thus far.
​​

Nandos-perinaise-best-low-fat-mayonnaise

Bonus Sauce: Aldi Garlic Aioli

Aldi sells a garlic aioli range that is surprisingly much lower in calories than your typical variety you can buy. Honestly, at first I had to come back the week later in case it was a misprint on the labels.

The calories are very comparable to the PERI-naise so this sauce is a great option for those looking for the best low fat mayonnaise alternative that is delicious and has the traditional flavour. 

So if you are craving some garlic aioli mayo for your chips/fries or for your burger…look no further than this one. A surprising find that I tell my clients about and have used myself.
​

​Recap

There you go!

You now have 3 new kitchen items to level up your meal prep and make your meals tastier without the dent in your calorie budget.

Now keep in mind that this does NOT mean you can not or should not enjoy the more caloric sauces you have grown to know and love - I regularly use Burger sauce for example. 

I just hope these sauces serve as a way to diversify your options and provide some low calorie alternatives to make dieting easier and more flexible for you.

May they serve you well in your fat loss endeavours!

However, before I leave you…I do want to ask…

Do you feel you need expert guidance when it comes to your fuelling, recovery, and nourishment?
Not seeing the body you feel happier, healthier, and more confident in?
Performance lagging like an early 2000’s dial up internet setup?

I may be able to be of assistance. 

If you are ready to take your nutrition and body to the next level and elevate your performance in a way that doesn’t make you want to punch your Sports Dietitian, then let’s chat.

I have developed a bespoke nutrition coaching solution that allows you to work with me personally 1:1 to help start bridging the gap between where you are now and where you want to be with your physique & performance. 


In this program, I'll personally coach you using my flexible nutrition system to help you harness the power of calories and macro strategy to regain your competitive edge - think of it as a bespoke nutrition solution that empowers you to eat better to achieve better. 

Interested in learning more? 

Simply email me at: aleksa@theclimbingdietitian.com.au to have a chat about this and see if we are a good fit to work together and get you your best results yet. 

Or to apply now to see if you are a good fit, simply CLICK HERE and start the process for reaching your peak potential. 

Coach Aleksa 
Aleksa The Climbing Dietitian is a Brisbane Dietitian and Sports Nutritionist specialising in sports nutrition, gut health, and weight loss.

Brisbane Dietitian and Sports Nutritionist

0 Comments



Leave a Reply.

    Author

    Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition. 

    I started this blog to provide quality evidence-based nutrition information, guide you on real nutrition practices & principles, share awesome nutritious recipes, as well as debunk B.S. & misinformation. 
    ​
    Hope you enjoy and gain value from this blog. Please share and spread the word so more people can learn about #nutritiontruth. 

    To your peak,
    Aleksa (Sports Dietitian)

    Archives

    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    June 2021
    April 2021
    March 2021
    November 2020
    July 2020
    June 2020
    May 2020
    March 2020
    December 2019
    December 2018
    November 2018
    October 2018

    Categories

    All

    RSS Feed

Site map

Home
About Me
1:1 Nutrition Coaching
Dietitian Consultations in Brisbane
Contact Aleksa The Sports Dietitian
Nutrition Blog 
Nutrition Podcast

Google business profile for Brisbane Sports Dietitian Aleksa

GOOGLE REVIEWS


Aleksa - Brisbane Sports Dietitian & Sports Nutritionist

I have been working with clients (from athletes to busy parents to active corporate professionals) for 7+ years - helping them harness real nutrition solutions to enable them to reach their peak potential. In addition to my real world experiences, I am a university qualified health professional so you can rest assured you are getting advice & coaching that is evidence-based & tailored to you. While I am a Brisbane Sports Dietitian & Nutritionist/Nutrition Coach, I also offer high level online consulting for clients across Australia. Contact me today to find out how I can help you level up with bespoke nutrition coaching designed for athletes and high performing professionals (no matter what level you are).  

Contact us

0412313547
Fax: (07) 3112 4207
aleksa@theclimbingdietitian.com.au

Online Nutrition Coaching Australia Wide:
- Sports Dietitian Brisbane
​- Sports Dietitian Bulimba
- Sports Dietitian Sunshine Coast
- Sports Dietitian Gold Coast
- Sports Dietitian Sydney
- Sports Dietitian Melbourne
- Sports Dietitian Adelaide
- Weight Loss Dietitian Brisbane
- Nutrition Coaching Brisbane
Picture
PRIVACY POLICY
TERMS & CONDITIONS
© COPYRIGHT 2018-2023 The Climbing Dietitian. ALL RIGHTS RESERVED.
  • Home
  • Meet Your Dietitian
  • Work With Me
    • 1:1 Nutrition Coaching
    • Dietitian Consultations
    • Hire Me As A Speaker
    • FAQ
  • Blog
  • Podcast
  • Store
  • Contact Me