Find what works for your body type

Not everyone responds the same way to food moderation techniques. "For some people moderation is key, but for many of us, it is really frustrating and challenging to try to moderate the amount of decadent food that we indulge in," says Melissa. Instead of forcing yourself into an eating pattern that doesn't work for you, consider finding an approach that matches your body and personality. These simple swaps helped Melissa lose 25 pounds and maintain her weight without counting calories or restricting portion sizes.

Oil-free fries satisfy chip cravings

If salty, crunchy chips are your weakness, Melissa has the perfect alternative. "If you crave chips and you love that saltiness, something that you can make is French fries that have no oil and they're not actually fried," she shares. Simply slice potatoes thinly, bake them at 450°F for about 25 minutes until crispy, and pair them with a homemade bean dip. Melissa blends chickpeas or black beans with lemon juice, apple cider vinegar, sea salt, and spices like garlic powder and chili for a satisfying, filling meal that hits all the same flavor notes.

Frozen banana "nice cream" replaces ice cream

When ice cream cravings hit, Melissa turns to frozen bananas. "I make the most delicious, creamy, frothy, frozen, dessert-like drink using ripe frozen bananas," she says. The process is simple - freeze spotty, ripe bananas, then blend them with a splash of plant milk, a handful of spinach, cinnamon, and any flavor extracts you enjoy like vanilla or almond. The result tastes indulgent while being naturally sweet and nutritious. This creamy treat satisfies dessert cravings without the sugar crash.

Dessert-like oatmeal instead of muffins and pastries

For those who crave baked goods like muffins and cupcakes, Melissa recommends a dessert-style oatmeal. "Oatmeal is the perfect food. It is so filling and lower in calorie density because it is filled up with water and fiber," Melissa explains. Add cinnamon, frozen berries, vanilla extract, and a splash of plant milk to transform basic oats into a sweet, satisfying treat. The fiber keeps you full for hours, making it easier to pass up other temptations. "If I've eaten a big, filling bowl of oatmeal, someone could be eating dessert right in front of me and I won't want any."

Focus on foods that truly satisfy

  

 

 

 

 

 

 

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The key to Melissa's approach is finding foods that genuinely satisfy both physically and emotionally. "I eat following calorie density principles, which has allowed me to lose 25 pounds, maintain a healthy weight, and still eat food that fills me up," she shares. By choosing water-rich, fiber-filled foods, you can eat until you're truly satisfied without counting calories or controlling portions. These simple swaps create a sustainable way of eating that doesn't feel like deprivation.

Build habits that last beyond dieting

  

 

 

 

 

 

 

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What makes these food swaps powerful is that they become daily habits, not temporary diet fixes. "These three things are actually things that I eat every single day. I have at least two out of these three every single day, if not all three," Melissa notes. The best healthy eating approach is one you can maintain long-term without feeling restricted or deprived. By finding satisfying alternatives to your trigger foods, you can create sustainable habits that support your weight and health goals for years to come. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.