Eat This, Not That! 10 Easy Food Swaps that Can Help You Lose Weight

Sometimes weight-loss is as simple as making smart food choices. You can still enjoy your favorite meals, but by making a few smart and easy substitutions, you consume less fat or carbohydrates, and therefore consume less calories. Ready to make smart food choices? Then try these 10 easy food swaps!

By Cookist
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1. One slice instead of two

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If you love sandwiches, it’s probably difficult to resist them altogether. If you’re on a diet, opt for a single-slice, open-faced sandwich. One slice of white bread can rack up more than 200 calories, so it’s definitely a smart choice to stick to one slice instead of two. Eat your open sandwich with a knife and fork. It will make you eat slower, giving your body enough time to realize you’re full.

2. Sparkling (carbonated) water instead of flavored soda

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For many, a tall glass of ice-cold soda is as much a part of a meal, as salt and pepper. But a medium-sized glass of Coca-Cola is more than 130 calories. To get the same mouthfeel as your fizzy drink, drink sparkling (carbonated) water. It has all the bubbles of a soda, without the sugar and calories.

3. Fresh fruit instead of dried fruit

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Dried fruit is often associated with all things healthy, but it is full of sugar and high in calories. That’s great if you need the energy for a hiking trail, but not so much if you’re trying to lose weight. Fresh fruits, on the other hand, have a high water content, which means it’s more filling. You consume less, and feel fuller at the same time!

4. Cinnamon instead of sugar

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We all love a little bit of sweetness every now and then. Especially when it comes to our morning coffee or bowl of oatmeal. Unfortunately, every teaspoon of sugar does damage to your waistline. Use cinnamon powder instead. It tricks your mind into thinking that something is sweeter than it really is!

5. Avocado instead of butter

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Butter on toast taste delicious, but it’s definitely not good for your waistline. It’s high in saturated fats and calories. Next time you want something to spread on your toast, try mashed avocado. It has one fourth of the calories and is packed with heart-healthy fats, vitamins, and minerals.

6. Oatmeal instead of breakfast cereal

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It’s no secret that breakfast cereals are often high in sugar. One cup of Cap’n Crunch cereal has a whopping 16g of sugar! If you want to shed a few pounds, then it’s best to stay away from these sugary breakfast bowls. Choose oatmeal. It’s high in fiber, helps you feel fuller for longer, and reduces your risk of heart diseases and cancer.

7. Walnuts instead of croutons

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Salads definitely need something crunchy to provide texture, but croutons are high in fat and salt. So if you feel your salad needs a touch of texture, add walnuts. It’s high in protein and packed with heart-healthy fats. But remember, just because it’s good for you doesn’t mean you should go overboard! It’s still high in calories!

8. Olive Oil for Butter

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Olive oil is well-known for its health benefits due to the high monounsaturated fat content. These fats can help you with weight-loss, control your cholesterol levels, and also lowers your risk of heart disease. This makes olive oil the perfect choice for adding richness to foods. Use it to dress salads or to roast your veggies!

9. Popcorn instead of potato chips

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Yes, we all love potato chips (also known as crisps), but besides tasting amazing, they don’t offer much for your body nutrition-wise. So next time you have a craving for a salty snack, reach for the popcorn instead of the chips. Not only is it much lower in calories, it also provides you with fiber!

10. Quinoa instead of couscous

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Quinoa is a superfood for a reason. It has the highest amount of protein of all the other grains, and also provides minerals such as iron, potassium, and zinc. Because of the high protein and fiber content, you will stay fuller for longer. It’s therefore a much better choice than couscous if you’re on a diet!

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