How many calories can you save by swapping rice or pasta for shirataki noodles?

100 grams of dry rice or pasta provides around 350-370 kcal, while a whole package of shirataki can contain around 10-20 kcal, so replacing the entire portion can save several hundred calories in one meal.

What are shirataki noodles made from?

Shirataki is made from konjac root and consists mainly of water and fibre. A whole package provides a good amount of volume, while the content of both calories and carbohydrates is very low.

How do you make protein ice cream at home?

You need an ice cream machine and a simple mixture of YT Protein Milk and a good protein powder, for example vanilla, chocolate or pistachio. The article tested this with a Ninja CREAMi, where the mixture is first frozen in the container and then processed in the machine.

How many calories are there in a tablespoon of oil?

Oil provides around 120 kcal per tablespoon, and pouring directly from the bottle can quickly add up to more than you intended.

Which Sukrin variety should you use for baking and which for cold mixtures?

Sukrin Gold has a more caramel-like flavour and is well suited to baked goods and pancakes, while SukrinMelis dissolves easily and is great for cold mixtures.

How do you make sugar-free jelly?

Use a good sugar-free juice along with gelatin sheets or gelatin powder and let the mixture set in the refrigerator. You can add berries before the jelly sets if you want more flavour and something to chew on.

7 Simple Tips to Save Calories on a Diet | Hardworkout Magazine

Key takeaways

- Replacing 100 grams of dry rice or pasta, at around 350-370 kcal, with a packet of shirataki noodles at around 10-20 kcal can save several hundred calories in a single meal.

- Shirataki noodles are made from konjac root and consist mainly of water and fibre, which gives a large volume of food with very few calories and carbohydrates.

- Oil contains around 120 kcal per tablespoon, so using a cooking spray such as Slender Chef Cooking Spray at around 9 kcal per gram makes it easier to control how much fat is added when frying.

- Homemade protein ice cream made from protein milk and protein powder gives a large portion with a high protein content and relatively few calories.

- Sugar-free jelly made from sugar-free juice and gelatin gives a large, sweet portion that contains almost no calories.

Why does a calorie deficit not have to mean small portions?

When the goal is to lose weight or reduce body fat percentage, you need to consume fewer calories than you burn over time. This does not mean that the diet has to consist of small portions and the same meals every day.

With some simple swaps, you can have larger portions, more variety, and still have room for something sweet. Here are some tips that can make it easier to keep calorie intake down during the diet.

(1) Make Protein Ice Cream

![](https://hardworkout.no/wp-content/uploads/2026/10/Kremet-iskrem-med-sjokolade-og-bringebaer.png)

Homemade protein ice cream is an easy way to get a large portion of ice cream with a lot of protein and relatively few calories.

You need an ice cream machine and a simple mixture of YT Protein Milk and a good protein powder, for example vanilla, chocolate, or pistachio.

We have tested this variant with [Ninja CREAMi](https://hardworkout.no/test-ninja-swirl-by-creami-iskremmaskin/), where the mixture is first frozen in the container and then processed in the machine. The ice cream is good as it is, but can also be topped with some berries.

If you have room for some extra calories, you can finely chop a good [protein bar](https://hardworkout.no/proteinbar/), for example with Dumle flavor, and mix it into the ice cream.

(2) Replace carbohydrates with shirataki

Shirataki noodles can replace rice, pasta, potatoes, or sweet potatoes when you want to cut a lot of calories from a meal.

100 grams of dry rice or pasta provides around 350-370 kcal, while a whole package of shirataki can contain around 10-20 kcal. By replacing the entire portion, you can save several hundred calories in one meal.

[Shirataki noodles can be ordered here.](https://hardworkout.no/shirataki-nudler)

![Shirataki noodles must be rinsed in cold water before use and can be used in both hot and cold dishes.](https://hardworkout.no/wp-content/uploads/2026/10/Skjermbilde-2026-10-07-085246.png)

Shirataki is made from konjac root and consists mainly of water and fiber. A whole package provides a good amount of volume, while the content of both calories and carbohydrates is very low.

This makes shirataki especially relevant if you are eating low carbohydrates on a diet.

(3) Make protein pancakes

Protein pancakes are great when you want a sweet meal with a lot of protein without the calorie content being too high.

You can make them yourself with protein powder, eggs or egg whites, and oats, or use a ready-made protein pancake mix.

Feel free to top with berries, low-fat cottage cheese, or yogurt, and adjust the amount according to how many calories you want to spend on the meal.

(4) Use Sukrin for sweet meals

Sukrin and other zero-calorie sweeteners can be used in protein pancakes, baked goods, on porridge, cottage cheese, or in kesam when you want more sweetness without adding many calories.

There are several varieties to choose from. Sukrin Gold has a more caramel-like flavor and is well-suited for baked goods and pancakes, while SukrinMelis dissolves easily and is great for cold mixtures.

[Different types of Sukrin can be ordered here.](https://hardworkout.no/sukrin-alle)

(5) Add more flavor to your food

Diet food can quickly become a bit boring when many of the same ingredients are repeated.

Low-calorie sauces and dressings are an easy way to vary the flavor without adding many calories.

Slender Chef is available as BBQ sauce, ketchup, mayonnaise, salad dressing, and Sriracha sauce, with very few calories per serving. They can be used for everything from chicken and ground beef to salads and wraps.

![](https://hardworkout.no/wp-content/uploads/2026/10/Skjermbilde-2026-10-07-085755.png)

[The low-calorie sauces from Slender Chef can be ordered here. ](https://hardworkout.no/slender-chef)

(6) Use cooking spray

Oil provides around 120 kcal per tablespoon, and if you pour directly from the bottle, it can quickly add up to more than you intended.

With cooking spray, it is easier to distribute a small amount over the entire frying pan and thus use less oil.

A good alternative is Slender Chef Cooking Spray, which provides around 9 kcal per gram. It comes in several varieties, so you can choose the oil and flavor that suits the food you are preparing.

![](https://hardworkout.no/wp-content/uploads/2026/10/Skjermbilde-2026-10-07-090536.png)

[Slender Chef Cooking Spray can be ordered here.](https://hardworkout.no/slender-chef-stekespray)

(7) Make sugar-free jelly yourself

Sugar-free jelly is a good alternative when you crave something sweet on a diet, and it contains almost no calories.

Use a good sugar-free juice along with gelatin sheets or gelatin powder, and let the mixture set in the refrigerator.

Feel free to make a large portion and add berries before the jelly sets if you want more flavor and something to chew on.

![raspberry jelly](https://hardworkout.no/wp-content/uploads/2021/10/imgonline-com-ua-compressed-7xzw2cNMO9GZy.jpg)

Sources:

What are shirataki noodles? – [Healthline](https://www.healthline.com/nutrition/shirataki-noodles-101what-they-are)