10 effective food swaps for weight loss
Losing weight can be a real challenge – but it’s also a fulfilling journey if you keep your goal in mind. Dropping those extra kilos requires real concentration to ensure you stay on track, but we know that sticking to a healthy diet plan isn’t always smooth sailing, so we’ve checked out 10 food swaps that can help you to lose weight fast.
1. Swap the fizz for infused
Instead of consuming unhealthy soft drinks, which are full of calories but have almost no nutritional value, drinking infused water is a much better way to go. There are many healthy ways to infuse your water, the most common being fruit and vegetable. Simply slice or chop and pop them into a drink bottle so the water takes on the flavour of what’s been added. The best thing about it is that you can drink it all day with virtually no consequences, as water is the ultimate weight loss companion. If you need some inspiration, here are 8 awesome infused water ideas.
2. Replace ice cream with yoghurt
Just about everyone loves some delicious ice cream (even if it is pretty chilly out there), however, if you’re trying to lose weight, you should cut that relationship off for a while. But you can still enjoy some creamy goodness by swapping the ice cream for yoghurt.
By making this food exchange, you significantly decrease your fat and calorie intake. Yoghurt is best paired with fresh bits of fruit, especially when you want that extra flavour and nutrients. And if you simply can’t live without a frozen treat, check out this 5-minute healthy Greek frozen yoghurt recipe.
3. Ditch the butter – use avocado
Avocado is highly nutritional and packed with healthy fats, so even though it is pretty calorie-dense, those calories will help you stay fuller for a longer period. Each avocado is loaded with vitamins (B6, C, and E), magnesium, potassium, fibre, thiamine, folate, and Omega-3, so instead of reaching for the butter, grab an avo instead!
4. Change rice for quinoa
One food to integrate with your healthy meal plan is quinoa (pronounced keen-wah). The calorie and carb counts are similar to rice, but quinoa wins hands-down as it has a significantly higher content of fibre, vitamins, and minerals, and it also packs over 8 grams of protein in each cupful. That’s important because according to Healthline, a high protein food intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.
5. Substitute juices for fresh fruit
Consuming fresh fruit instead of drinking it in juice form increases your nutrition intake, particularly if those juices you’re drinking come from the supermarket and not your own juicer. Weight loss is easier when you include fresh fruit in your diet, as it will help to fill you up more than juice will. And, not only is it better for you, but fruit is also super-versatile, easy to carry with you and delicious food to integrate with your lifestyle.
6. Switch from noodles to zoodles
Pasta is many people’s nemesis, and although it’s undeniably satisfying, particularly on a cold winter’s night, your thighs are not going to thank you for all those carbs. But the good news is that zoodles (zucchini noodles) are a better option to include with your healthy meal structure. Zoodles are just as versatile as pasta and easy to make with a spiraliser. And if you’re looking for a quick and easy meal, simply stir some pesto through your zoodles, top with a light sprinkling of good quality parmesan, season to taste and dinner is done!
7. Incorporate oatmeal
Oatmeal is loaded with fibre and can help you to feel full for a long time. It fills up your belly without excessive sugar and calories, which in turn helps you to lose weight. So instead of reaching for high-sugar cereals or bread, make yourself some oatmeal for breakfast instead – you’ll feel better for it.
8. Include protein in your sweet treats
No one said that you can’t indulge now and then with a sweet treat when you’re on a diet, but it’s a good idea to ensure that indulgence packs a protein punch. Don’t waste your money buying the expensive supermarket protein bars (which often contain way too much sugar along with that protein) – check out these amazing protein-packed sweet treats:
- No-bake protein balls from Eating Bird Food
- 21 high-protein desserts from Insanely Good Recipes
- 26 high-protein desserts from Chocolate Covered Katie
9. Swap crisps for roasted chickpeas
Crisps might be tasty but they are dangerous for your diet, so when you’re craving the crunch, rinse a tin of chickpeas, pat dry, toss in some olive oil and bake in the oven for 20 to 30 minutes. You can eat them as is, or toss in a mix of your favourite spices. Not only are they delicious, but they’re also good for you!
10. Switch from cheese to hummus
Hummus is the perfect food swap for cheese, so instead of nibbling on cheese and crackers, pop some hummus on your plate with some crunchy veggie sticks and you’ve got the perfect healthy snack that won’t weigh you down.
Making it happen
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