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Nutritionist Reveals 8 Simple Food Swaps That Actually Burn Fat

One nutritionist gets real about what to eat to lose weight.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Jamie_Wright_Myprotein1
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you ready to overhaul your diet? In a new viral video for MyProtein, Jamie Wright, MSC, BSC, accredited nutritionist, who specializes “in helping people all across the world achieve their goals without any silly fad diets,” gives a lesson in food swaps. “Making simple food swaps can have a significant beneficial impact on our overall health and our wellbeing. It can also be a really simple way of achieving your weight loss goals by creating a calorie deficit without necessarily having to start tracking everything you eat or having to do those extreme diets that cut out whole food groups or even macronutrients,” he says, going on to “explore some simple food swaps that can help you achieve your weight loss goals while also feeling physically and mentally healthier by changing some of the less nutritious foods in your diet.”


How Can Food Swaps Benefit Your Health?

“When it comes to making healthy food swaps, it's important to understand what they are and how they can benefit your overall health,” Wright explains in his post. “Healthy food swaps involve replacing unhealthy ingredients or food choices with healthier alternatives. Another way of looking at it is that by making these swaps, you are lowering your intake of processed and less healthy ingredients while increasing your consumption of nutrient-dense foods that are more beneficial to your health.” He adds that making these swaps helps give your body “the essential nutrients, vitamins, and minerals it needs for optimal health” and “can also allow you to reduce your calorie intake without necessarily feeling deprived,” he says. “By choosing healthier alternatives, you can still enjoy your diet while consuming your calories. This is particularly beneficial if you're looking to lose weight or maintain a calorie deficit.”

What Is a Calorie Deficit?

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

“Just what is a calorie deficit? I've mentioned the term a few times, but understanding what a calorie deficit is can be life-changing for those who may be struggling or have struggled with weight loss and weight loss maintenance in the past,” he says. “A calorie deficit is simply when you consume fewer calories than your body needs to maintain its current weight. In other words, you're creating an energy imbalance by consuming fewer calories than you're expanding or burning. This prompts your body to tap into its existing storage for energy, which ideally is going to be body fat, ultimately leading to weight and fat loss.” He also maintains that a calorie deficit “is a requirement” for weight loss. “This is not my opinion, and it's more of a universal truth. Anyone arguing otherwise is following some kind of diet that has simply created a calorie deficit. And to be honest, that's essentially what all weight loss diets are, no matter what way you package it. Any effective weight loss diet is heading toward the same destination: a calorie deficit. So creating a calorie deficit is essential for weight loss as it forces your body to burn stored fat for energy.”

You Need to Maintain a “Healthy, Practical Calorie Deficit”

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

It’s important to maintain a healthy, practical calorie deficit and not drastically reduce your calorie intake “as this can lead to a whole host of nasty consequences, including malnutrition, disordered eating, binge eating, rapid metabolic adaptation, loss of menstrual cycle, and a significant decline in exercise performance and recovery name just a few,” he says. “The Academy of Nutrition and Dietetics has stated that a safe and sustainable daily calorie deficit is typically around 500 calories per day, but bear in mind that even this depends on your individual needs, goals, and circumstances.”

Swap Number One: Ditch Sugary Drinks for Zero Calorie Alternatives

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

“One of the easiest swaps to make is by reducing the amount of sugar-sweetened drinks in a person's diet. These would include the likes of sugar-sweetened fizzy drinks, fruit juices, many commercially available smoothies, flavored milk, and other drinks with added sugar,” he says. “Drop the sugar-sweetened fizzy drinks for the zero-calorie alternatives. You may want to drop the fizzy drinks altogether for diluting juice or water,” he says, suggesting that you “ease yourself into having mostly water by first trying diluting juice and or flavored water options.”

Swap Number Two: Ditch Store-Bought Smoothies for Homemade Ones

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“I'd also recommend avoiding store-bought smoothies where possible,” he says. “Homemade ones tend to be fine, but the ones you can buy in shops are often jam-packed with added sugars.

Swap Number Three: Ditch Chocolate Bars and Crisps for Protein Bars and Other Protein Snacks

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

“Try swapping out the chocolate bars and crisps for high protein alternatives like protein bars and other rich protein snacks, and even include a few more high protein yogurt and dairy products in your diet too,” he continues. “You might also want to consider the likes of lean meat, jerkies, and boiled eggs, although they can be a bit smelly. The old protein shake, edamame beans, and roasted chickpeas are some other examples that you can pick up on the go in almost any shop.”

Swap Number Four: Ditch Refined Grains for Whole Grains

Boiled quinoa in white bowl on brown wooden tableShutterstock

“Choose whole grains over refined grains,” he continues. “You want to choose whole wheat bread, brown rice, quinoa, and whole grain pasta instead of their refined counterparts alongside more protein-rich snacks. It would also be good to add in more plant-based options, too.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Swap Number Five: Ditch Processed Meats for Lean Proteins

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Next, ppt for lean proteins like chicken, Turkey, fish, tofu, or legumes. Ditch processed meats like sausages and hot dogs.

Swap Number Six: Ditch Unhealthy Snacks for Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Do you tend to snack on junk and processed foods that offer no nutritional value? “You can also try snacking on nuts, seeds, and or dried fruits with no added sugar,” he says.

Swap Number Seven: Ditch Sugary Yogurt for Greek Yogurt with Fruit

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Instead of sugary sweets, like flavored yogurt loaded with sugar, choose plain Greek yogurt and other high-protein yogurt options and add your own fresh fruits or a small drizzle of honey. You can also “satisfy your sweet tooth with hydrating fruits like watermelon, cantaloupe, and berries,” he says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Swap Number Eight: Ditch Fried Food for Baked, Grilled, and Roasted Versions

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

If you fry your food, you are making a mistake. “Instead of deep-fried options, opt for baked, grilled, and or roasted versions of foods like chicken, potatoes, and veggies,” he says. Using an air fryer can make cooking healthy food easy.

Tip One: Start Gradually

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

He also offers some tips “to help you make the transition and stick to your new healthy food swaps,” he says. “Most important of all, start gradually. Instead of completely overhauling your diet overnight, start by making some small changes. For example, swap one unhealthy snack a day with a healthier alternative and gradually increase the number of healthy food swaps over time. This approach allows your taste buds and habits to adapt to the new choices.”

Tip Two: Experiment with New Recipes

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Tip two? Try experimenting with recipes. “You can explore new recipes that incorporate healthy food swaps. There are countless resources online that provide delicious, nutritious alternatives to your favorite dishes.”

RELATED:Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Tip Three: Be Mindful of Portion Sizes

Contrasting large and tiny food portions of SpaghettiShutterstock

Another helpful tip? Be mindful of portion sizes. “While healthy food swaps can support weight loss, portion control is still essential. Even nutrient-dense foods can contribute to weight gain if consumed in excessive quantities. Pay attention to portion sizes and listen to your body's hunger and fullness cues. If you're not sure about portion sizes, you can always default to our guide. Aim for a palm-sized portion of protein per meal and an equally sized serving of fruit and or veggie. Go for a clenched fist-sized portion of grains or other nutritious carbohydrate sources.”

Tip Four: Stick to a Thumb Size Portion of Fats

Vegetable fats. Woman pouring oil into frying pan on stove, closeupShutterstock

“Finally, stick to a thumb-sized portion of fats,” he says. “This isn't to say that there's anything wrong with fats. In fact, fats are plenty good for our health, but they are the most energy dense of the macronutrients, and so keeping them in check makes maintaining a healthy weight easier for most people.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Brittney Blanco bylt.by.britt
Copyright bylt.by.britt/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight faster? If you are willing to make a few simple swaps, you can burn fat more effectively. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she reveals a few small changes she made for big results in terms of weight loss. “Maximize fat burning with these 8 simple swaps that deliver real results!” she writes.

She Swapped Peanut Butter for Powdered Peanut Butter

Los Angeles, California, United States - 10-25-2021: A view of a hand holding a jar of PB2 powdered peanut butter, on display at a local grocery store.Shutterstock

Her first swap was powdered peanut butter for regular peanut butter. “Same great taste, fewer calories, and more protein! Perfect for keeping you on track without sacrificing flavor,” she writes.

She Swapped Fattier Beef for Leaner Beef

Filet mignon. Grade A grass fed angus beef steak. Tenderloin, filet mignon, New York strip, bone in rib-eye grilled medium rare on outdoor grill. Classic American steakhouse entree favorite.Shutterstock

Her next swap was 80% ground beef for 96% lean beef. “Leaner beef means more protein and less fat, helping you stay full and fueled without the extra calories,” she wries.

She Swapped Potato Chips for Popcorn

Homemade,Kettle,Corn,Popcorn,In,A,Bag​PopcornShutterstock

Next she swapped potato chips for popcorn. “Satisfy those crunchy cravings with popcorn! It’s lower in calories and can be just as satisfying when you portion it right,” she writes.

Creatine Every Day

Sport supplement, creatine, hmb, bcaa, amino acid or vitamin scoop with powder. Sport nutrition and health concept.Shutterstock

Not as much a swap, but she started taking creatine daily. “Creatine isn’t just for bodybuilders! It boosts energy and strength, helping you work harder and burn fat faster. I love @legion Creatine Gummies for a quick, convenient boost,” she writes.

Full-Fat Dressing for Low-Fat or Vinegar-Based Dressings

Various,Glass,Bottles,Of,Salad,Dressing,With,Caesar,Dressing,And​Salads with DressingShutterstock

Another simply swap? She replaced full fat dressing with lower fat versions or vinegar based options. “Cutting the fat in your dressings gives you flavor without all the extra calories,” she writes.

Soda for Sparkling Water

Glass,Water,Sparkling,sodaShutterstock

She also gave up soda for sparklign water. “Say goodbye to sugary sodas and hydrate with bubbly, calorie-free sparkling water! Add a splash of lemon or lime for extra flavor,” she says.

Regular Pasta for Zucchini Noodles

Spiral,Zucchini,Noodles,Called,Zoodles,Prepared,In,Spiralizer,Kitchen,GadgetShutterstock

She also sacrificed regular pasta for zuchini noodles. “Zoodles are a fantastic, lower-calorie alternative to pasta and pack in extra veggies! Perfect for making your favorite pasta dishes healthier,” she says.

Granola Bars for Protein Bars

Beautiful fitness woman with a towel eating a protein bar after working out at the gym. Sporty attractive woman after training. Sport and recreation concept.​Training on an Empty StomachShutterstock

She started eating protein bars in palce of granola bars. “Granola bars can be packed with sugar and carbs. Swap them out for a protein bar that’ll keep you fuller, longer, and fuel your muscles,” she says.

Bottom Line

athletic african american woman celebrating reaching top of runyon canyon with arms open, hike, run, walk, incline

Shutterstock

“Small, simple swaps like these can add up to BIG results over time! Consistency is key when it comes to fat loss, and these changes are easy to make while still enjoying the foods you love,” she concludes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Tara Gidus Collingwood dietdivatara Diet Diva
Copyright dietdivatara/Instagram/Shutterstock
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to get rid of your belly? There are foods you can eat to help shrink your midsection. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for tips on how to burn belly fat fast. “There’s no magic food that will instantly melt belly fat, but certain foods can definitely boost your metabolism, curb cravings, and help reduce visceral fat when combined with a healthy lifestyle,” says Collingwood. “Here are a few foods that might help to burn that belly fat.”

Eggs

Eggs in the package

Shutterstock

Eggs are a great fat-burning breakfast. “High in protein and low in calories, eggs help you feel full longer, reducing overall calorie intake. They also boost metabolism due to their thermogenic effect,” says Collingwood.

Leafy Greens

Fresh Romano salad on wooden table lettuce leafy greens

Shutterstock

Leafy greens, including spinach, kale, collard greens, and Romaine, are a must-eat to burn belly fat. “Low in calories and high in fiber and antioxidants, leafy greens help reduce bloating and support fat loss by improving digestion,” she says.

Avocados

Close-up of a woman holding half of fresh ripe avocado in hand, top view. avocados

Shutterstock

Avocados are a healthy fat that helps you burn fat. “Packed with healthy fats and fiber, avocados keep you full and may help reduce belly fat by improving insulin sensitivity,” she says.

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts, especially almonds, pistachios, and walnuts, are great for your waistline. “Rich in protein and healthy fats, nuts can curb hunger and promote fat loss. Just keep portions moderate since they’re calorie-dense,” she says.

Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Berries, including blueberries, strawberries, raspberries, and blackberries, are also great for fat loss. “Loaded with fiber and antioxidants, berries help manage blood sugar and reduce fat storage, especially around the belly,” Collingwood says.

Fatty Fish

Grilled Mackerel fish on a white plate. Fatty, oily fish is an excellent and healthy source of DHA and EPA, which are two key types of omega-3 acid.Shutterstock

Fatty fish, like salmon and mackerel, are great sources of protein for losing belly fat. “These are rich in omega-3s, which reduce inflammation and may directly reduce abdominal fat,” she says.

Chili Peppers

Chili powder and fresh and dried peppers on table backgroundShutterstock

Spicing up your food can help shrink your waistline. “Capsaicin, the compound that makes them spicy, might help to boost metabolism and promote fat burning,” Collingwood explains.

Green Tea

glass cup with fresh green tea

Shutterstock

Sip on green tea and watch your waistline shrink. “Contains catechins and a small amount of caffeine, both of which have been linked to fat loss—especially in the abdominal area,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Joanna Soh Official
11 “Smart” Carbs to Help You Lose Weight and Burn Fat Fast
Copyright Joanna Soh Official/YouTube/Shutterstock

We've all been there – standing in front of the mirror, promising ourselves to cut out carbs completely to lose those extra pounds. But certified personal trainer and nutrition coachJoanna Soh wants you to think twice before eliminating this essential nutrient from your diet. "We have been brainwashed to believe that carbs will make you fat and that you should stay away from them. Well, that's absolute rubbish because not all carbs are created equal," says Joanna.

What Makes a Smart Carb?

According to Joanna, smart carbs are nutrient-dense powerhouses that can actually help you lose weight. They're high in fiber, improve digestion, stabilize blood sugar, sustain energy levels, keep you fuller longer, and improve physical performance – all without being highly refined.

1. Sweet Potato: The Longevity Secret

"Do you know that the Okinawan staple food is purple sweet potato?" Joanna asks in her post, pointing to the remarkable longevity of Okinawa's residents. With men living to 85 and women to 87.3 years on average, their diet rich in sweet potatoes might be onto something. Compared to regular potatoes, sweet potatoes contain fewer calories and starch while packing 3,000 times more vitamin A per cup.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

2. Bananas: Your Pre-Workout Friend

Struggling with bloating? Joanna recommends bananas as your go-to solution. "Bananas are very rich in potassium, a natural diuretic which will reduce water retention and bloating, giving you a flatter belly," she explains. Just two bananas before your workout can fuel up to 90 minutes of steady-paced cardio.

3. Squash: The Low-Calorie Nutrient Powerhouse

"I love squash," Joanna shares, noting that 100 grams of baked squash contains only 37 calories while being loaded with vitamins A, C, and calcium. These nutrients enhance workout performance, reduce fatigue, and help maintain bone health and youthful appearance.

4. Oats: The Breakfast Champion

Start your day right with oats, Joanna advises. Their high soluble fiber content acts like a sponge, keeping you satisfied until lunch. "Choose pure rolled oats and add your own toppings such as nuts and seeds, fruits or cinnamon powder," she recommends, warning against instant varieties with added sweeteners.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

5. Beetroot: The Endurance Booster

Want to enhance your workout performance? Joanna points to research showing that drinking beetroot juice can increase cycling endurance by 16%. This non-starchy vegetable is naturally sweet and packed with inorganic nitrates that improve muscle efficiency.

6. Quinoa: The Complete Protein

"Quinoa is incredibly popular because it contains all 9 essential amino acids, which our body needs to build and maintain lean muscles," Joanna explains. Every cup of cooked quinoa contains 8g of protein and 5g of fiber with no saturated fats, making it an excellent gluten-free option for weight loss.

7. Buckwheat: The Pasta Alternative

Despite its name, Joanna notes that buckwheat isn't related to wheat at all. She suggests trying buckwheat noodles (soba) as a healthier pasta alternative: "Each cup of cooked soba noodles contain about 113 calories, whereas spaghetti contains 220 calories and the whole wheat version contains 174 calories."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

8. Barley: The Ancient Superfood

"This underrated grain is one of the world's oldest superfoods," Joanna shares. With its anti-inflammatory properties and appetite-suppressing qualities, barley can help reduce cravings while keeping bloating at bay. Half a cup of cooked pearl barley contains just 97 calories while providing 20-25% of your daily fiber needs.

9. Black Beans: The Belly Fat Fighter

Black beans pack a powerful protein punch while fighting belly fat. "Bean eaters have a 23% lower risk of expanding waistlines and 22% lower risk of being obese," Joanna shares. Half a cup provides 7.5 grams of protein and 8 grams of fiber, making them an excellent choice for both plant-based and meat-eaters.

10. Amaranth: The Rising Star

This quinoa-like grain is gaining popularity worldwide. According to Joanna, one cup of cooked amaranth provides 46 grams of carbs, 5 grams of dietary fiber, and 9 grams of protein – significantly more nutritious than white rice. "Popped amaranth can be added onto toast and even into granola bars," she suggests.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

11. Popcorn: The Guilt-Free Snack

Don't feel guilty about this snack! "Air-popped popcorn is a great low-calorie snack to include in your diet," Joanna explains. At just 31 calories per cup, it's more satisfying than pretzels or chips – just avoid flavored varieties that add unnecessary fats and sugars.

Listen to Your Body

If you're constantly hungry, unsatisfied after meals, or feeling low on energy, Joanna suggests these might be signs of carb deficiency. "Consume smart carbs in moderation and you will start to see the difference in your physical appearance, the way you feel, and you will achieve your results quicker," she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you ready to overhaul your diet? In a new viral video for MyProtein, Jamie Wright, MSC, BSC, accredited nutritionist, who specializes “in helping people all across the world achieve their goals without any silly fad diets,” gives a lesson in food swaps. “Making simple food swaps can have a significant beneficial impact on our overall health and our wellbeing. It can also be a really simple way of achieving your weight loss goals by creating a calorie deficit without necessarily having to start tracking everything you eat or having to do those extreme diets that cut out whole food groups or even macronutrients,” he says, going on to “explore some simple food swaps that can help you achieve your weight loss goals while also feeling physically and mentally healthier by changing some of the less nutritious foods in your diet.”


How Can Food Swaps Benefit Your Health?

“When it comes to making healthy food swaps, it's important to understand what they are and how they can benefit your overall health,” Wright explains in his post. “Healthy food swaps involve replacing unhealthy ingredients or food choices with healthier alternatives. Another way of looking at it is that by making these swaps, you are lowering your intake of processed and less healthy ingredients while increasing your consumption of nutrient-dense foods that are more beneficial to your health.” He adds that making these swaps helps give your body “the essential nutrients, vitamins, and minerals it needs for optimal health” and “can also allow you to reduce your calorie intake without necessarily feeling deprived,” he says. “By choosing healthier alternatives, you can still enjoy your diet while consuming your calories. This is particularly beneficial if you're looking to lose weight or maintain a calorie deficit.”

What Is a Calorie Deficit?

Healthy diet. Male hands holding a smartphone and keeping track of the calories of his food with a fitness appShutterstock

“Just what is a calorie deficit? I've mentioned the term a few times, but understanding what a calorie deficit is can be life-changing for those who may be struggling or have struggled with weight loss and weight loss maintenance in the past,” he says. “A calorie deficit is simply when you consume fewer calories than your body needs to maintain its current weight. In other words, you're creating an energy imbalance by consuming fewer calories than you're expanding or burning. This prompts your body to tap into its existing storage for energy, which ideally is going to be body fat, ultimately leading to weight and fat loss.” He also maintains that a calorie deficit “is a requirement” for weight loss. “This is not my opinion, and it's more of a universal truth. Anyone arguing otherwise is following some kind of diet that has simply created a calorie deficit. And to be honest, that's essentially what all weight loss diets are, no matter what way you package it. Any effective weight loss diet is heading toward the same destination: a calorie deficit. So creating a calorie deficit is essential for weight loss as it forces your body to burn stored fat for energy.”

You Need to Maintain a “Healthy, Practical Calorie Deficit”

CALORIE counting counter application Medical eating healthy Diet conceptShutterstock

It’s important to maintain a healthy, practical calorie deficit and not drastically reduce your calorie intake “as this can lead to a whole host of nasty consequences, including malnutrition, disordered eating, binge eating, rapid metabolic adaptation, loss of menstrual cycle, and a significant decline in exercise performance and recovery name just a few,” he says. “The Academy of Nutrition and Dietetics has stated that a safe and sustainable daily calorie deficit is typically around 500 calories per day, but bear in mind that even this depends on your individual needs, goals, and circumstances.”

Swap Number One: Ditch Sugary Drinks for Zero Calorie Alternatives

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.Shutterstock

“One of the easiest swaps to make is by reducing the amount of sugar-sweetened drinks in a person's diet. These would include the likes of sugar-sweetened fizzy drinks, fruit juices, many commercially available smoothies, flavored milk, and other drinks with added sugar,” he says. “Drop the sugar-sweetened fizzy drinks for the zero-calorie alternatives. You may want to drop the fizzy drinks altogether for diluting juice or water,” he says, suggesting that you “ease yourself into having mostly water by first trying diluting juice and or flavored water options.”

Swap Number Two: Ditch Store-Bought Smoothies for Homemade Ones

Fresh,Berry,Smoothies,On,Mason,Jars,,protein, shakeShutterstock

“I'd also recommend avoiding store-bought smoothies where possible,” he says. “Homemade ones tend to be fine, but the ones you can buy in shops are often jam-packed with added sugars.

Swap Number Three: Ditch Chocolate Bars and Crisps for Protein Bars and Other Protein Snacks

Beautiful,Fitness,Woman,With,A,Towel,Eating,A,Protein,BarShutterstock

“Try swapping out the chocolate bars and crisps for high protein alternatives like protein bars and other rich protein snacks, and even include a few more high protein yogurt and dairy products in your diet too,” he continues. “You might also want to consider the likes of lean meat, jerkies, and boiled eggs, although they can be a bit smelly. The old protein shake, edamame beans, and roasted chickpeas are some other examples that you can pick up on the go in almost any shop.”

Swap Number Four: Ditch Refined Grains for Whole Grains

Boiled quinoa in white bowl on brown wooden tableShutterstock

“Choose whole grains over refined grains,” he continues. “You want to choose whole wheat bread, brown rice, quinoa, and whole grain pasta instead of their refined counterparts alongside more protein-rich snacks. It would also be good to add in more plant-based options, too.”

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Swap Number Five: Ditch Processed Meats for Lean Proteins

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

Next, ppt for lean proteins like chicken, Turkey, fish, tofu, or legumes. Ditch processed meats like sausages and hot dogs.

Swap Number Six: Ditch Unhealthy Snacks for Nuts

Mix of different nuts in a wooden cup against the background of fabric from burlap. Nuts as structure and background, macro. Top view.Shutterstock

Do you tend to snack on junk and processed foods that offer no nutritional value? “You can also try snacking on nuts, seeds, and or dried fruits with no added sugar,” he says.

Swap Number Seven: Ditch Sugary Yogurt for Greek Yogurt with Fruit

Happy young woman enjoying delicious granola with greek yogurt for breakfastShutterstock

Instead of sugary sweets, like flavored yogurt loaded with sugar, choose plain Greek yogurt and other high-protein yogurt options and add your own fresh fruits or a small drizzle of honey. You can also “satisfy your sweet tooth with hydrating fruits like watermelon, cantaloupe, and berries,” he says.

RELATED:Woman Lost 42 Pounds With These 7 Simple Protein-Rich Recipes

Swap Number Eight: Ditch Fried Food for Baked, Grilled, and Roasted Versions

Homemade chicken rotisserie with thyme, lemon closeup on a slate board on the table. Horizontal top view from aboveShutterstock

If you fry your food, you are making a mistake. “Instead of deep-fried options, opt for baked, grilled, and or roasted versions of foods like chicken, potatoes, and veggies,” he says. Using an air fryer can make cooking healthy food easy.

Tip One: Start Gradually

Profile of a hiker eating cereal bar in a valley in the mountainShutterstock

He also offers some tips “to help you make the transition and stick to your new healthy food swaps,” he says. “Most important of all, start gradually. Instead of completely overhauling your diet overnight, start by making some small changes. For example, swap one unhealthy snack a day with a healthier alternative and gradually increase the number of healthy food swaps over time. This approach allows your taste buds and habits to adapt to the new choices.”

Tip Two: Experiment with New Recipes

Mature man tasting the food he is preparing in the kitchen at home.Shutterstock

Tip two? Try experimenting with recipes. “You can explore new recipes that incorporate healthy food swaps. There are countless resources online that provide delicious, nutritious alternatives to your favorite dishes.”

RELATED:Doctor Reveals 4 Foods That Trick Your Body Into Losing Weight Like Ozempic

Tip Three: Be Mindful of Portion Sizes

Contrasting large and tiny food portions of SpaghettiShutterstock

Another helpful tip? Be mindful of portion sizes. “While healthy food swaps can support weight loss, portion control is still essential. Even nutrient-dense foods can contribute to weight gain if consumed in excessive quantities. Pay attention to portion sizes and listen to your body's hunger and fullness cues. If you're not sure about portion sizes, you can always default to our guide. Aim for a palm-sized portion of protein per meal and an equally sized serving of fruit and or veggie. Go for a clenched fist-sized portion of grains or other nutritious carbohydrate sources.”

Tip Four: Stick to a Thumb Size Portion of Fats

Vegetable fats. Woman pouring oil into frying pan on stove, closeupShutterstock

“Finally, stick to a thumb-sized portion of fats,” he says. “This isn't to say that there's anything wrong with fats. In fact, fats are plenty good for our health, but they are the most energy dense of the macronutrients, and so keeping them in check makes maintaining a healthy weight easier for most people.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amisha Sharma pocketdiets
Copyright pocketdiets/Instagram

Are you trying to lose weight but aren’t sure what foods to eat aside from the usual protein, healthy fats, and unprocessed carbs recommendations? One Indian nutritionist has some tasty and unique recommendations. Amisha Sharma is a nutritionist and founder of Pocket Diets, educating her followers and clients about how to lose weight by cooking meals at home. In a new video, she reveals six delicious foods she added to her diet that helped her lose weight.

Fruit Chia Pudding

Eating fruit on its own can lead to sugar spikes, says Sharma. However, pairing it with chia seeds and nuts changes the game. “This is my favourite combo as I can eat my choice of fruits without worrying about the sugar spikes fruits can cause as the healthy fat content from chia seeds & nuts help lower the spike by slowly releasing the sugar,” she writes.

Steamed Veggies

Fun fact: Eating raw veggies might not be working for your digestive system. This is why steaming them can be helpful. “If you always have to run to washroom after eating a bowl of raw salad, switch to steamed veggies as these are very easy to digest and absorb as compared to raw ones,” she recommends.

Beetroot Curd

Need a probiotic and prebiotic boost for your gut? Try beetroot curd. “Combining beetroot or any vegetable with yogurt / curd gives a perfect combo of pro and prebiotic to feed good bacteria of your Gut,” says Sharma.

Dark Chocolate

Not all sweet treats will derail your diet. Sharma is an advocate of dark chocolate. “Cacao is Loaded with magensium and antioxidants which help you keep electrolyte balanced and inflammation lower,” she says.

Coriander Chutney

One of her favorite Indian delicacies for weight loss? Coriander chutney. “My go to with cheelas , idli, wraps and sandwiches as it is made up of powerful antioxidant ingredients like ginger, garlic & lemon which can enhance your immunity,” she says.

Sourdough Bread

And, you can still eat carbs and lose weight. Just eat the right kind of bread. “I am a bread lover and regular breads with loaded refined sugar and artificial ingredients is a complete NO for me bur sourdough is 100X better option as it is naturally prepped and has low Gi index and natural ingredients and good bacteria which Gut loves,” she says. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Aliza Olive MD glp1enhanced
Copyright glp1enhanced/Instagram/Shutterstock
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesityMost Women on GLP-1s Are Making a Few Common MistakesShutterstock

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

dieting problems, eating disorder - unhappy woman looking at small broccoli portion on the plate​4. Eating Too Little (Extreme Calorie Restriction)Shutterstock

“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

plastic measuring scoop of white powder (whey protein) against grunge wood backgroundShutterstock

“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

Cropped shot of a young caucasian blonde woman grabbing skin on her upper arm with excess fat isolated on a white background. Pinching the loose and saggy muscles. Overweight, extra weight concept​The Hidden Risk Most People Don't KnowShutterstock

“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

Bodybuilder woman lifting curl bar barbell in modern gym. Front view. Muscles woman showing sixpack abs.​And, Muscle Mass Remained IntactShutterstock

The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Michelle Roots Fitness & Nutrition Coach
7 Realistic Tricks to Lose Arm Fat That Fitness Coach Swears By
Copyright Michelle Roots/YouTube
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Everyone thinks they need intense workouts to lose weight. But what if I told you one of the most effective tools for weight loss is something you already do every day? As a trainer who's helped countless clients transform their bodies, I'm about to share the simple walking formula that actually works.

Meet Michelle Roots, a kinesiologist and personal trainer with over 17 years of experience helping people transform their bodies. In her recent post, she shared why walking might be the missing piece in your fitness routine. Stick around to learn the exact numbers you need to know.

You Don't Need to Hit 10,000 Steps (Here's the Real Number)

Forget what you've heard about 10,000 steps. Michelle explains: "I don't believe that's true. What I usually like to say is, if you are currently only hitting 2,000 steps a day, you don't necessarily have to jump to 10,000." Start by tracking your current steps, then add just 2,000-3,000 more. That's your sweet spot for sustainable progress.

The Exact Duration That Delivers Results

How long should you walk? Michelle's magic number: "I really like to tell people to aim for 30 minutes of consistent walking at a time." Not 10 minutes here and there. A solid 30-45 minute session 3-4 times a week. This is where the real calorie burn happens.

Walking Burns More Calories Than You Think

Here's the secret: "You can sustain walking for a longer period of time, which means you'll burn more calories without having to eat more calories back," Michelle reveals. Unlike high-intensity workouts that leave you ravenous, walking burns steadily without triggering hunger hormones.

Zone Two: Your Fat-Burning Sweet Spot

There's a specific intensity where your body burns fat as fuel. "At a certain intensity, which we like to call zone two, you are utilizing your body fat as fuel," Michelle explains. This comfortable pace where you can still hold a conversation is your fat-burning zone.

The Consistency Formula That Gets Results

The real secret? Michelle stresses: "The most effective workout is the one you can stick to consistently for a very long time." Walking beats every other cardio because you can do it tired, sick, or busy. No excuses, no equipment needed.

Why Walking Beats High-Intensity Workouts for Fat Loss

"You don't need that mindset. You can just go for a walk," Michelle points out. No pre-workout supplements. No recovery days. Just consistent calorie burning without the physical and mental strain of intense exercise.

How to Schedule Walking Into Your Real Life

"I think treating it like an appointment and scheduling it into your calendar, just like you would a fitness class," Michelle advises. Pick specific days, set reminders, and stick to them. Even 15-20 minutes beats zero minutes.

Avoid These Common Walking Mistakes

The biggest mistake? Inconsistency. Michelle warns: "They go for one-off walks here and there... not being consistent with hitting that daily step count." Another error? Poor posture while scrolling your phone. Keep your head up and core engaged.

Why Nutrition Still Makes or Breaks Your Results

Here's the truth: "You can walk until the cows come home, but if you are not dialing in your nutrition consistently, 80% of the time, walking is going to do a little bit for you," Michelle states. Walking amplifies good nutrition—it doesn't replace it.

Your Walking Action Plan Starts Now

Michelle's final advice: "Take baby steps every single day to start to incorporate more movement." This week, track your current steps. Next week, add 2,000-3,000 more. Schedule three 30-minute walks. Your transformation starts with these simple numbers. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dillon Swinney builtbydillonn
​Hippeas Chickpea Tortilla Chips
Copyright builtbydillonn/Instagram

Are you trying to lose weight, but don’t have much time to devote to meal prep? Dillon Swinney is an online fitness coach who helps his clients burn fat and build lean muscle by eating foods they love. In a new post, he reveals a few of his go-to meals. “6 high protein bowls I eat on repeat when I want to drop fat…under 15 minutes to prep,” he writes. “These bowls are packed with protein, low-calorie, and will leave you FULL and satisfied.”

Sweet & Spicy Ground Beef Bowl

Lean ground beef, jasmine rice, spicy sriracha mayo, avocado, bell peppers

Why It Works: “Packed with flavor, healthy fats, and just the right amount of spice to keep your taste buds alive,” he says.

Macros: 480 cal | 40g protein

Grilled Chicken Teriyaki Bowl

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.​Make Healthier SelectionsShuttestock

Grilled chicken, steamed jasmine rice, roasted veggies, light teriyaki sauce

Why It Works: “Sweet, savory, and a protein-packed meal that’ll keep you fueled all day,” he writes.

Macros: 500 cal | 45g protein

Avocado Chicken Power Bowl

A girl holding an avocado in close-up. Avocado with a bone. Slicing avocado​Balancing Fats and CarbsShutterstock

Grilled chicken, quinoa, avocado, cherry tomatoes, spinach, lemon vinaigrette

Why It Works: “Healthy fats, lean protein, and tons of flavor in every bite,” he says.

Macros: 480 cal | 42g protein

Spicy Buffalo Chicken Rice Bowl

Shredded rotisserie chicken on a green cutting board and carving knife isolated on a white background with room for text or copy space​Buffalo Chicken WrapShutterstock

Shredded chicken, jasmine rice, buffalo sauce, celery, and low-fat ranch

Why It Works: “Tangy buffalo sauce and lean chicken—just like wings, but healthier!” he says.

Macros: 450 cal | 43g protein

Salmon Poke Bowl

Hawaiian tuna poke bowl with seaweed, avocado, red cabbage, radishes and black sesame seeds​Lunch: Poke BowlsShutterstock

Grilled salmon, edamame, avocado, cucumber, brown rice, sesame seeds, soy sauce

Why It Works: “Light, refreshing, and packed with protein. A perfect way to feel full and satisfied!” he explains.

Macros: 530 cal | 45g protein

Greek Chicken Bowl

Roasted or seared chicken breast sliced on a cutting board with herbs and spices​7. Lean ChickenShutterstock

Grilled chicken, quinoa, cucumber, tomatoes, Kalamata olives, feta, tzatziki

Why It Works: “Mediterranean flavors that hit all the right spots without blowing your calorie budget,” he notes.

Macros: 450 cal | 44g protein

Does Protein Help with Weight Loss?

Happy woman smiles and shows fried shrimp to the camera. Eating shrimp with chopsticks. Selective focus. 10 Foods with More Protein and Fewer Calories Than 3 EggsShutterstock

According to science, protein is key for fat loss. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.