Healthy eating is a crucial part of any weight loss journey. But trying to keep up with the latest food trends can be overwhelming and exhausting – especially when you’re busy, on a budget, or just not in the mood to cook.
Luckily, you can make many simple swaps that have powerful benefits for your health and waistline without sacrificing flavor or convenience.
Here are some foods notorious for weight gain and their healthy food substitutes to achieve your weight loss goals faster.
Butter
Swap out butter for olive oil when cooking your meals. Butter is high in saturated fat, which can contribute to heart disease and other chronic conditions like diabetes if consumed in excess amounts. Olive oil has a much lower proportion of saturated fat.
However, it still packs healthy monounsaturated fats to help improve cholesterol levels and protect against inflammation and blood vessel damage. Try replacing butter with olive oil in all your favorite recipes – you’ll be amazed by how it enhances the flavor!
Processed snacks
Swap out processed snacks for fresh fruits and vegetables or seeds and nuts instead. Processed snack foods like chips, crackers, and cookies are often loaded with salt, sugar, and artificial ingredients that do nothing for your health.
Instead of reaching for these nutrient-poor options, make fresh fruits or veggies like carrots or apples your go-to snacks. Seeds and nuts also make great portable snack choices – they contain healthy fats that keep you full while providing a good dose of protein to help build muscle mass.
Refined sugar
Swap out refined sugars for natural sweeteners like honey or maple syrup instead. Refined table sugar is notorious for causing weight gain since it has no nutritional value and provides an incredible amount of calories per serving. You can get the sweetness without the extra calories by replacing brown sugar with naturally sweetened sweeteners like honey or maple syrup in recipes like baked goods.
Remember to control your portion sizes – since sweeteners still contain calories, they should never be consumed excessively!
White rice
Swap out white rice for brown or wild rice instead. White rice is highly processed, which means it contains few nutrients compared to its whole-grain counterparts, like brown and wild rice. These less-processed grains contain more fiber and protein, which promote healthy weight loss by helping keep you full for longer.
Processed cold cuts
Swap out processed cold cuts for sliced lean chicken breast or turkey instead. Processed meats like bacon and sausage are usually loaded with saturated fat and salt, which can contribute to high cholesterol levels and cardiovascular disease over time. Lean meats like chicken or turkey contain less saturated fat but still provide plenty of protein to help build muscle mass and keep you feeling full.
Try replacing processed cold cuts with slices of lean chicken or turkey breast instead – this is a great way to add a hearty serving of protein to your meals without the extra salt, preservatives, and other unhealthy additives.
Frozen meals
Swap out frozen meals for homemade options instead. Frozen dinners and other packaged meals are notorious for being high in sodium and other preservatives, so it’s no wonder they contribute to weight gain by dulling your taste buds with overly intense flavors!
If you need a quick meal on the go, try making portion-controlled meals at home in advance to store in the freezer. This is a much healthier option than reaching for frozen dinners loaded with additives and other preservatives.
Soda
Swap out soda and juice for plain water instead. Sugary drinks like soft drinks, fruit juices, and energy drinks have been linked to weight gain by causing spikes and dips in blood sugar levels. These dips can stimulate hunger and cravings, setting you up for a cycle of unhealthy eating behaviors that lead to weight gain over time.
To avoid unwanted spikes and dips in your blood sugar levels, drink plain water when you’re thirsty – this is the best way to keep yourself hydrated and limit the urge to consume high-calorie, sugar-laden drinks.
Fried foods
Swap out fried foods for baked or grilled options instead. Fried foods are notorious for causing weight gain by being extremely high in calories, but they also contribute to disease risk! Try swapping deep-fried dishes like French fries and chicken nuggets for baked or grilled versions to keep your health and waistline in check.
Milk
Switch out regular milk with unsweetened almond milk. When it comes to milk, you’re better off sticking with unsweetened almond milk rather than regular cow’s milk. Why? Regular cow’s milk contains a higher concentration of lactose, a naturally occurring sugar found in milk. Lactose is known to cause weight gain by stimulating the release of insulin after your body digests it. And since almond milk contains significantly less lactose than cow’s milk, it won’t lead to unwanted spikes and dips in blood sugar levels like regular milk can!
Refined grains
Swap out refined grains for whole-grain options instead. When it comes to grains, it’s always better to choose whole-grain varieties over highly processed and refined options. Whole grain foods like oats and brown rice are high in fiber, which helps you feel full without consuming a ton of calories – making them a great food choice for weight loss!
And because refined grains like white pasta and white bread are usually stripped of their fiber, they can lead to increased hunger and cravings later on. So the next time you’re at the grocery store, choose whole grain foods over refined ones to avoid unwanted weight gain!
In summary
This guide helps you swap out some unhealthy food options for healthier choices. These small changes can go a long way in helping you achieve your health and fitness goals, so experiment with different swaps until you find one that works for you!
