Trying to lose weight?

Wondering if this magical, squishy, fruity brown loaf is a viable snack staple?

It’s low fat so… It must be a good option... Right?

But how much sugar does it contain?

And what makes a good dietary snack, anyway?

Let’s find out. 👇

Is Soreen an acceptable weight loss food?

When you’re dieting, the most important principles are:

1. That you’re in a calorie deficit
2. That the calorie deficit is sustainable

1) A calorie deficit 🔥

The first point, being in a calorie deficit, is necessary for you to lose weight in the first place.

You need to eat fewer calories than you burn each day. If you’re not losing weight, you’re eating too many calories.

There is no way around this.

2) A sustainable deficit 📉

The second point, that the calorie deficit is sustainable, is also necessary. There are two components to making a calorie deficit sustainable over time. Both have to do with the rate of weight loss:

1. First, your rate of weight loss must be fast enough to keep you motivated.
2. Second, it must not be so fast that the diet becomes intolerable.

You must exercise some discipline.

But if you deprive yourself of everything you like, you’ll end up rebelling against the harsh rules you’ve set for yourself.

How does Soreen shape up?

In diets, there are no forbidden foods. Not as a general rule.

That’s because different people have vastly different calorie needs.

Here’s an example: Tom Haviland is a huge Australian man, six and a half feet tall, who weighs over 300lbs, is incredibly muscular, and has an insanely high activity level.

He logs the results of his dieting and strength training on his instagram. Eating 6,570 calories a day, he’ll actually lose weight. He can eat all the Soreen he wants. But if you’re a 5’2” woman with a desk job, the reality is starkly different.

Using a calorie calculator, we can figure out exactly how many calories you’d need. At 5’2” tall, 30 years old, and exercising fewer than three times a week, you’d have to eat just 1,675 calories a day to lose half a pound a week. Let’s call this person Katie.

To further demonstrate how the realities are different based on size, activity level, and gender, let’s use a man as an example (though one less giant-sized than Tom Haviland).

Let’s call our example guy Frank. Frank is 25 years old, 6 feet tall, and weighs 200lbs. He exercises hard at the gym four days a week, but is otherwise pretty sedentary.

To lose a whole pound a week (twice the rate of loss as Katie), Frank would need to eat 2,492 calories a day.

Let’s take a look at the nutritional profile of Soreen to see how good of a fit it is for each person.

Soreen nutritional information 🍏

Here’s Soreen’s nutritional information per 100g:

• Calories: 304kcal
• Protein: 7.8g
• Carbohydrates: 63g
• Fat: 1.7g
• Fibre: 3.2g

For reference, a standard-sized, whole Soreen loaf weighs 260g.

We know from the Effortless Fat Loss eBook that, to maximize the sustainability of any given diet, we want to choose foods that are high in:

• Protein
• Fibre

We also want to choose whole, unprocessed foods that have retained much of their water content, and are naturally high in micronutrients.

Soreen doesn’t really fit any of these requirements.

It’s not horrendously low in protein or fibre, and there’s very little fat. But when it comes to fat loss, calories are king.

Then there’s how you prepare it. On a popular high street supermarket’s website, the product listing for Soreen suggests that you, “Toast me under the grill, pile me with jam, top me with cheese or just enjoy me as I come.” Adding jam, butter, or cheese to your Soreen will inevitably push calories yet higher.

Does Soreen have a lot of sugar?

Soreen’s sugar content is less than 32% of its total carbohydrate content. Still, Soreen is 20% sugar by weight. Not an insignificant amount.

But remember: When it comes to fat loss, calories are king.

Soreen is processed. It’s tasty, and it’s calorie dense. A single serving is ⅕ of a loaf, or 52g. Whether you stop at 52g might take more willpower than you want to exercise. And if you’re slathering your Soreen in a calorie dense topping, you’ll push those calories higher still.

Is Soreen good for weight loss?

So… Is Soreen okay to eat if you’re on a diet?

It also doesn’t adhere to any of the four food selection principles we discuss in Effortless Fat Loss.

Some people will be able to get away with eating Soreen while they’re on a diet. The more muscle mass you have, the more calories you'll burn at rest.

A woman looking to lose weight can put on 10lbs of muscle on her glutes and thighs, and afford to eat 200+ additional calories a day eating whatever she wants, and still lose weight at the same pace as before.

The exercise habit she’d have to build to add that muscle mass to her frame, too, would further increase the number of “free” calories she had to eat.

She’d be able to eat a serving of Soreen, possibly even with a topping, and it not impact her weight loss efforts at all.

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3 Healthy alternatives to Soreen (diet snacks that won’t break the calorie bank)

Soreen might not be the best snack to eat while dieting. But we don’t want you to leave this page with your head down.

Here are five diet-friendly snacks that won’t break the calorie bank. They’ll light up your taste buds and keep you on track with your fat loss goals.

1) PB2 and sugar-free jam

Here’s a diet hack for you:

Take all the foods you already enjoy, and sub them out for lower calorie alternatives.

Sounds obvious, but make this a habit, and once you’ve adjusted to the slightly different flavours and textures, you’ll forget you changed a thing.

Here’s an example in practice: Peanut butter and jam (jelly, if you’re in the states) sandwiches.

• Bread

Sub out white bread for brown bread. It has more than twice the fibre content. If you can find low-carb, or “keto” bread, use this instead.

• Peanut butter

Peanut butter is perfectly healthy, but it’s high in calories. To capture the flavour, buy powdered peanut butter.

Much of the fat content is removed, but it retains the flavour and protein content. You’ll mix the powder with small amounts of water and stir it until you form a paste, close to the consistency of regular smooth peanut butter.

• Jam

Instead of sugary jam, drizzle this snack with honey to give it a hint of sweetness.

2) Protein yogurt bowl

While subbing one set of ingredients for another, and keeping the core meal idea intact is a good way of losing weight without giving up the meals you enjoy, it’s even better to find meals that are healthy first, but also taste amazing.

Enter the protein yogurt bowl.

These are incredibly easy to whip together. And you can top them with whatever you want.

Here’s how I make mine:

• 200g fat-free Greek yogurt
• 50g whey protein powder (your favourite flavour - they all work)
• 30g walnuts or pecans
• 80g frozen blueberries (warmed)
• 1 banana (chopped)

3) Sugar free jelly

Here’s a little bonus one:Sugar-free jelly contains, essentially, zero calories. It’s sweet and, because of its makeup, it’s extremely voluminous.

Grab a pack of the little snack pots next time you’re at the supermarket. Or, use those blocks of squares you mix with boiling water to make a massive portion, and try eating all of it.

Trust me, you’ll struggle to eat 100 calories worth of jelly.

When I’m craving something sweet, I usually go for something protein powder-based, like the yogurt bowl above. But if you want something that feels more like a traditional dessert, sugar free jelly isn’t a bad way to go. If you’re feeling frisky and have the calories to spare, top it with some light whipped spray cream.

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