The Ultimate Guide to Low-Calorie Condiments

If you’re tired of the same-ole chicken, broccoli, and rice…adding flavor without unnecessary calories can be a game changer. Fitness coach and content creator Jacob Zemer shares his practical approach to weight loss, including his favorite low-calorie condiments to make dieting more enjoyable.

Low-Calorie Condiments 101

Jacob defines a low-calorie condiment as anything under 30 calories per tablespoon. For example, Chick-fil-A sauce has 160 calories for two tablespoons, making it a brutal choice for dieting….but damn is it good. Always check serving sizes, as they can vary and impact your calorie count.

Condiments play a crucial role in keeping your meals interesting and satisfying. Without them, diets can quickly become monotonous, leading to a higher chance of falling off track. Jacob emphasizes that adding the right condiments can keep your meals flavorful, enjoyable, and sustainable in the long run.

Top Product Picks for Your Diet

1. G Hughes

G Hughes offers a variety of sauces, including sweet chili, Carolina-style BBQ, and Caribbean jerk, that are diet-friendly and delicious. The sugar-free Carolina BBQ sauce is a favorite for its low calories and great taste. Just remember to check the label, as some products can be higher in calories. Their Thai chili sauce and steak sauce are also excellent options that pack a punch without breaking your calorie budget.

2. Simply Heinz Ketchup

Heinz’s Simply Tomato Ketchup is only 20 calories per tablespoon, making it a guilt-free choice. G Hughes also offers a spicy ketchup worth trying for added heat. Traditional ketchup often contains added sugars, so opting for these low-calorie versions can help you cut down on unnecessary calories without sacrificing flavor.

3. Mustard

Mustard is a classic low-calorie choice, with most varieties around 5 to 10 calories per tablespoon. Jacob loves French’s Honey Mustard, which is only 10 calories per tablespoon and adds great flavor to meals. Mustard’s tangy kick makes it a versatile condiment that can be paired with chicken, beef, or even roasted vegetables.

4. Bolthouse Farms Dressings

Bolthouse Farms dressings, made with Greek yogurt, are creamy and rich at only 50 calories per two tablespoons. Their chunky blue cheese and classic ranch are great low-calorie options. The use of Greek yogurt gives these dressings a creamy texture without the high-fat content of traditional dressings, making them perfect for salads, wraps, or as a dip for veggies.

5. Stubbs Marinades

Stubbs’ soy, garlic, and red pepper beef marinade is just 15 calories per tablespoon. Marinades are a great way to add flavor to meats, rice, or vegetables without many calories. Jacob suggests using these marinades not just for meats, but also for grains like rice or quinoa to add extra depth of flavor to your meals.

Avoid the Pitfalls

Some condiments, like Primal Kitchen’s ranch dressing, can be misleading. Despite healthy branding, it contains 120 calories per tablespoon. Always check the label to ensure the calorie count fits your needs. Jacob warns that many products labeled as “healthy” or “natural” may still be high in calories, so it’s important to read the nutritional information carefully.

A Few More Favorites

- Coconut Aminos: A low-sodium, low-calorie alternative to soy sauce with a similar flavor. It’s perfect for stir-fries, marinades, or as a dipping sauce. Coconut aminos have less sodium than traditional soy sauce, which helps with reducing water retention while still adding that umami flavor.

- Bone Broth: Bone broth can also be a versatile addition to your diet. It’s low in calories and adds a rich, savory flavor to dishes. Bone broth is great for softening lean ground meats like turkey or chicken, which can often be dry. It also provide added flavor for soups, stews, or even as a base for cooking grains like rice or quinoa.

- Skinnygirl Dressings: Low-calorie options like Chipotle Ranch and Asian Sesame Glaze are great for dipping or glazing. These dressings are versatile and can be used on salads, as marinades, or even as a dipping sauce for air-fried chicken or vegetables.

- Hot Sauce: Most hot sauces are low-calorie. Jacob’s go-to is Cholula Sweet Habanero, which adds big flavor without many calories. Hot sauce is a staple for adding heat and flavor to any meal without adding significant calories. Sriracha and other low-calorie hot sauces are also excellent choices.

- Walden Farms: Zero-calorie dressings and sauces that add flavor without any added calories. Walden Farms offers a wide range of options, including vinaigrettes and flavored syrups, making them a great choice for anyone looking to keep their meals interesting without adding calories.

A Few Words on Water Retention

High-sodium condiments can cause water retention, which may affect weigh-ins. While sodium itself isn’t inherently harmful for most people, it can lead to temporary weight fluctuations. Jacob recommends being mindful of your sodium intake, especially if you’re prepping for an upcoming weigh-in or want to avoid feeling bloated.

Why This Matters

Dieting isn’t just about eating less—it’s about making your food enjoyable so you can stick with it. By incorporating these condiments, you can make meals more exciting while staying on track with your goals. Jacob emphasizes that the key to successful dieting is sustainability, and finding ways to keep your meals enjoyable is crucial. Low-calorie condiments help make healthy eating a long-term habit rather than a short-term sacrifice.

Condiments also add variety to your meals, which helps prevent burnout from eating the same foods repeatedly. By rotating different sauces, dressings, and marinades, you can keep your taste buds entertained and avoid falling into a dietary rut.

Where to Get These Products

Many of the brands mentioned, like G Hughes, Bolthouse Farms, and Stubbs, are available at major grocery stores or online. Specialty items like coconut aminos or Walden Farms products can be found at health food stores or online retailers like Amazon. If you have access to Wegman's, Jacob's top reco is their Organic Sweet Chili Sauce...game changer, especially for chicken.

When your meals taste good, you’re less likely to abandon your diet. Dieting doesn’t have to mean bland or boring food. With the right condiments, you can enjoy a wide variety of flavors without derailing your progress.

Give these condiments a try and see how they can help you stay on track. Whether you’re spicing up a simple chicken breast or adding a kick to your veggies, these options can make a world of difference in keeping your diet sustainable and enjoyable.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.