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7 Smart Substitutions That Save Calories Without Sacrificing Flavor

Make these simple swaps to enjoy your favorite foods while staying on track.

Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
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Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
Nutrition & Diet

Losing weight doesn’t have to mean giving up the foods you love. Small, smart substitutions can dramatically reduce calorie intake while still delivering satisfying flavors. By replacing calorie-dense ingredients with healthier options, you can enjoy your meals guilt-free and support your weight-loss goals. Here are seven easy swaps that taste great and help you stay on track.

Swap Sour Cream for Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Greek yogurt offers the same creamy texture and tangy flavor as sour cream but with fewer calories and more protein. Use it as a topping for tacos, baked potatoes, or dips to enjoy a healthier twist without sacrificing taste.

Replace White Rice with Cauliflower Rice

Cauliflower,Rice,With,Vegetables,On,White,Background.,Paleo,Food,DietShutterstock

Cauliflower rice is a low-calorie, nutrient-packed alternative to white rice. It’s easy to prepare and absorbs flavors from sauces and spices just as well as traditional rice. Use it in stir-fries, burrito bowls, or as a side dish to cut calories and add fiber.

RELATED: The 10 Worst Drinks for Belly Fat and What to Drink Instead

Use Avocado Instead of Butter on Toast

Whole,Grain,Bread,Toast,With,Mashed,Avocado,On,White,Plate,Shutterstock

Avocado provides creamy richness similar to butter but with heart-healthy fats and fiber. Spread mashed avocado on whole-grain toast and top with a pinch of salt or a sprinkle of chili flakes for a flavorful, nutrient-dense breakfast or snack.

Choose Zucchini Noodles Over Pasta

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

Zucchini noodles, or "zoodles," are a low-carb alternative to traditional pasta. They’re light, flavorful, and pair perfectly with marinara sauce, pesto, or even a drizzle of olive oil. This swap helps you save hundreds of calories per serving.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Trade Sugary Drinks for Infused Water

Fruit,And,Vegetable,Detox,Drinks,In,Glass,Bottles,On,WhiteShutterstock

Sugary sodas and juices add empty calories without any nutrients. Replace them with water infused with fresh fruits like lemon, cucumber, or berries. This refreshing option hydrates your body and satisfies your thirst without the extra sugar.

Substitute Mashed Potatoes with Mashed Cauliflower

Fresh cauliflower on wooden tableShutterstock

Mashed cauliflower offers the same creamy texture as mashed potatoes but with far fewer calories and carbs. Add garlic, herbs, and a splash of almond milk for a flavorful side dish that complements any meal.

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

Replace Ice Cream with Frozen Bananas

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

Blended frozen bananas create a creamy, naturally sweet dessert that rivals ice cream. Add cocoa powder or a splash of vanilla extract for extra flavor without the added sugar and fat. It’s a guilt-free treat that satisfies cravings. By making these smart substitutions, you can enjoy your favorite meals and snacks while cutting calories and staying on track with your goals. Eating healthy doesn’t have to mean compromising on flavor. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Nutrition & Diet

7 Smart Substitutions That Save Calories Without Sacrificing Flavor

Happy,Young,Woman,Enjoying,Fresh,Lime,Infuse,Water,Isolated,Over
Shutterstock
Christopher Roback
By Christopher RobackNov 26, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Losing weight doesn’t have to mean giving up the foods you love. Small, smart substitutions can dramatically reduce calorie intake while still delivering satisfying flavors. By replacing calorie-dense ingredients with healthier options, you can enjoy your meals guilt-free and support your weight-loss goals. Here are seven easy swaps that taste great and help you stay on track.

Swap Sour Cream for Greek Yogurt

Homemade,Greek,Yogurt,In,Bowl,On,Blue,Background,,Top,View,Shutterstock

Greek yogurt offers the same creamy texture and tangy flavor as sour cream but with fewer calories and more protein. Use it as a topping for tacos, baked potatoes, or dips to enjoy a healthier twist without sacrificing taste.

Replace White Rice with Cauliflower Rice

Cauliflower,Rice,With,Vegetables,On,White,Background.,Paleo,Food,DietShutterstock

Cauliflower rice is a low-calorie, nutrient-packed alternative to white rice. It’s easy to prepare and absorbs flavors from sauces and spices just as well as traditional rice. Use it in stir-fries, burrito bowls, or as a side dish to cut calories and add fiber.

RELATED: The 10 Worst Drinks for Belly Fat and What to Drink Instead

Use Avocado Instead of Butter on Toast

Whole,Grain,Bread,Toast,With,Mashed,Avocado,On,White,Plate,Shutterstock

Avocado provides creamy richness similar to butter but with heart-healthy fats and fiber. Spread mashed avocado on whole-grain toast and top with a pinch of salt or a sprinkle of chili flakes for a flavorful, nutrient-dense breakfast or snack.

Choose Zucchini Noodles Over Pasta

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

Zucchini noodles, or "zoodles," are a low-carb alternative to traditional pasta. They’re light, flavorful, and pair perfectly with marinara sauce, pesto, or even a drizzle of olive oil. This swap helps you save hundreds of calories per serving.

RELATED: 7 Tips to Lose Weight Faster, According to Food Scientist

Trade Sugary Drinks for Infused Water

Fruit,And,Vegetable,Detox,Drinks,In,Glass,Bottles,On,WhiteShutterstock

Sugary sodas and juices add empty calories without any nutrients. Replace them with water infused with fresh fruits like lemon, cucumber, or berries. This refreshing option hydrates your body and satisfies your thirst without the extra sugar.

Substitute Mashed Potatoes with Mashed Cauliflower

Fresh cauliflower on wooden tableShutterstock

Mashed cauliflower offers the same creamy texture as mashed potatoes but with far fewer calories and carbs. Add garlic, herbs, and a splash of almond milk for a flavorful side dish that complements any meal.

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

Replace Ice Cream with Frozen Bananas

Nicecream,-,Ice,Cream,Made,Of,Frozen,BananaShutterstock

Blended frozen bananas create a creamy, naturally sweet dessert that rivals ice cream. Add cocoa powder or a splash of vanilla extract for extra flavor without the added sugar and fat. It’s a guilt-free treat that satisfies cravings. By making these smart substitutions, you can enjoy your favorite meals and snacks while cutting calories and staying on track with your goals. Eating healthy doesn’t have to mean compromising on flavor. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight  

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Leah Groth
By Leah GrothMay 16, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Daniel Maman (@danielmamanfit) is an online fitness coach who helps people lose weight in the right and sustainable way by making healthy diets and fitness changes to their lifestyles. In two recent viral videos, he explains that you don’t have to deprive yourself of stuff you love to lose weight. Instead, you can make healthy swaps. Here are 15 food swaps that will save you hundreds of calories a day and help you lose weight. Body Network’s Resident RDN, The Diet Diva Tara Collingwood, also weighs in.

Swap Eggs for Egg Whites

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

His first recommendation is a breakfast favorite. “Don't eat eggs. Eat egg whites,” says Maman.

“Egg whites will be lower in calories but then you are also missing out on all of the good nutrients found in the yolk,” says says Body Network’s Resident RDN, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.

Swap Soda for Diet Soda

Sugar,Free,Soft,drink,soda,coke,cola,dietShutterstock

“Don't drink regular soda. Drink diet soda,” is his second swap. “Yes, diet soda will be calorie-free versus a lot of sugar in regular soda, which means a lot of empty calories that don’t provide any fullness either,” agrees Collingwood.

Swap Bread for Rice Cakes

Round rice cakes in red plate on wooden background close upShutterstock

Next, Maman tackles carbs. “Don't eat bread. Eat rice cakes,” he recommends. “Rice cakes really don’t have much nutritional value at all,” Collingwood disagrees. “They are puffed white rice that are very high glycemic.” Bread, “if choosing whole grain/whole wheat can have fiber, antioxidants, and a little bit of protein so it has more nutritional value and is more filling,” she points out. “Even if it has a few more calories it is worth it because it is filling versus rice cakes that are just puffed air.”

RELATED:9 People Share Their Proven Strategies for Losing Over 40 Pounds

Swap Ice Cream for Sorbet

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

“Don't eat ice cream; instead, eat sorbet,” recommends Maman. “Sorbet is a good choice because it doesn’t have the fat that ice cream has, but it is still high in sugar and doesn’t have much nutritional value,” says Collingwood. However, “still be aware of portion size,” she warns.

Swap Cereal for Protein Cereal

Puffed rice breakfast cereal in a wooden bowl with juice and a milk jugShutterstock

“Don't eat plain old cereal. Have protein cereal,” says Maman. “Cereal can be high in sugar, low in fiber, and not be very filling,” agrees Collingwood. “Cereals with extra protein and/or fiber are a much better choice to keep you full for longer.”

Swap Cream Cheese for Cottage Cheese

cottage cheese in a wooden bowlShutterstock

“Don't eat cream cheese. Eat cottage cheese,” says Maman. “Cottage cheese is an excellent source of protein and also has calcium and other nutrients. Cream cheese is not very filling,” agrees Collingwood. While she agrees it is a good swap, she is not sure how practical it is. “Cottage cheese on a bagel? I guess it could work,” she says.

Swap Peanut Butter for Peanut Butter Powder

Jar with peanut butter on peanut background, close upShutterstock

“Don't eat peanut butter. Eat peanut butter powder,” Maman suggests. Collingwood agrees that this is a great swap. “Peanut butter powder is high in protein but has a lot of the fat removed so the calories are much lower,” she says.

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

Swap Pasta for Chickpea Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

“Don't eat pasta. Use chickpea pasta,” Maman suggests. Collingwood is a big fan of chickpea pasta as well. “It tastes the same and much higher in protein and fiber so it’s more filling,” she says.

Swap Potato Chips for Quest Chips

Los Angeles, California, United States - 02-01-2023: A view of several packages of Quest protein chips, on display at a local grocery store.Shutterstock

“Don't eat potato chips. Use Quest protein chips,” encourages Maman. “Good swap!” agrees Collingwood. “Quest chips are delicious (unlike many protein chips) and have a lot of protein to keep you full.”

Swap 2% Milk for Almond or Skim Milk

Woman drinking milkShutterstock

“Stop using 2% milk instead. Use almond or skim milk,” says Maman. “Skim milk has just as much protein and vitamins and minerals as 2% milk but fewer calories and fat,” Collingwood explains. However, she points out that almond milk doesn’t have protein “and all of the nutrients are fortified in and may or may not be as high as cow’s milk,” she says. “Read labels carefully because there may be a lot of added sugar as well.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Swap Sour Cream for Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

“Don't eat sour cream. Eat Greek yogurt instead,” Maman suggests. “​​Plain Greek yogurt is an excellent sub for sour cream in recipes and even on top of a baked potato. You get a lot of protein and calcium with fewer calories,” agrees Collingwood.

Swap Butter for Avocado

Avocado,And,Avocado,Oil,On,Wooden,Table, AvocadosShutterstock

“Don't eat butter instead. Use avocado,” Maman says. Collingwood agrees. “Avocados are packed with nutrients including fiber and heart-healthy fats versus butter with no nutritional value and a lot of saturated fat.”

Swap Vegetable Oil with Cooking Spray

cans, PAM, cooking, spray, grocery, store, oil, cooking, aerosolShutterstock

“Don't use vegetable oil. Use cooking spray,” Maman continues. “You will likely use less overall oil if you use a spray versus pouring oil into a pan,” says Collingwood. “If you don’t want the added chemicals in a spray, just get a spritzer to put your olive oil (or oil of choice) in, and it will work the same.”

Swap a Chocolate Bar for a Protein Bar

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

Craving some chocolate? “Don't eat a chocolate bar. Eat a protein bar,” reveals Maman. “Protein bars can provide fullness and nutritional value with the protein and still taste sweet to hit that sweet craving, but sometimes you just need good old fashioned chocolate,” says Collingwood.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Bottom Line: Always Read Labels

Young woman label on pasta package while shopping food in supermarket.Shutterstock

“A lot of these are really good swaps,” confirms Collingwood. “Just be aware that sometimes it’s not just about the calories but also the satiety and nutrition that certain foods provide that you might lose when you swap them out.”

💪🔥Body Booster: To lose weight without feeling deprived, make healthy food swaps that save you hundreds of calories daily. Try these 15 simple substitutions to enjoy your favorite foods while still shedding pounds.

Nutrition & Diet

Trainer Lost 45 Pounds With These 12 Food Swaps That Anyone Can Make

Katie Dunlop Love Sweat Fitness
Love Sweat Fitness/Facebook
Christopher Roback
By Christopher RobackNov 21, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Ever find yourself grabbing that sugary breakfast cereal or reaching for ice cream after dinner, knowing there must be a better way? Katie Dunlop was there, too. Despite working in the fitness industry, she struggled with the same food choices that trip up most of us. Then she discovered something that changed everything: it wasn't about giving up favorite foods – it was about making smarter swaps. Through these simple changes, Katie lost 45 pounds and transformed her life. Now, as the creator of Love Sweat Fitness with over a million social media followers, she's sharing the exact food swaps that anyone can use to see similar results. Ready to discover how small changes in your kitchen can lead to big changes on the scale?

Why Your Breakfast Cereal Isn't Working

"I used to eat cereal for breakfast every single morning," Katie recalls. "There's even a popular diet where you're supposed to eat two bowls of their cereal a day and magically lose weight. I tried all those crazy diets." She explains that most cereals, despite their healthy-looking packaging, are processed with hidden sugars. "Even when it says it has fruit and yogurt, you're basically getting dehydrated fruit the size of an ant and yogurt without any probiotic benefits."

Power Up with Protein Pancakes Instead

"People expect me to say boring oatmeal, which I actually love," Katie shares. "But protein pancakes are a game-changer." She emphasizes that this swap gives you significantly less sugar and four times the protein of regular cereal. "You can still enjoy them with maple syrup and a little whipped cream, and you'll have so much more energy and fuel for your day," she explains. The higher protein content helps build lean muscle while burning fat naturally.

The Truth About Your Daily Drinking Habits

"When I was struggling with my weight and health, I knew drinking was one of my biggest issues," Katie admits. Working at a wine bar, she was consuming sugary cocktails and wine daily. "It wasn't about having a problem with alcohol – it was about those hidden calories adding up." She explains that 3,500 excess calories equals one pound of fat, making it crucial to be mindful of liquid calories.

RELATED:This Nutritionist's Simple 3 Ingredient Breakfast Bowl Went Viral Because Everyone Who Tries It Loves It

Smart Cocktail Alternatives That Still Feel Special

Katie's approach to drinking shifted dramatically: "I don't need to give up the experience of enjoying a cocktail to reach my goals." She suggests zero-proof alternatives made with real botanicals. "For me, it's about the experience of mixing up something special. I can still enjoy Taco Tuesday with a mocktail that saves me 300-500 calories without feeling deprived."

The Hidden Calorie Trap in Your Cooking Oil

"Most people don't realize how quickly cooking oil adds up," Katie points out. "Healthy fats are essential, but portion control is key." She explains that most people unknowingly use two to four tablespoons when cooking, which can add up to 56 grams of fat before you've even eaten your meal.

Transform Your Cooking with Flavorful Broth

"I save my olive oil for salads where I can really control the portion and enjoy the flavor," Katie shares. Her game-changing swap? Using broth for cooking. "Whether I'm using the stovetop, oven, or Instant Pot, broth adds amazing flavor with minimal calories. Plus, you get the added benefit of protein instead of excess fat."

RELATED:10 Workout Mistakes This Fitness Expert Wants You to Stop Making

Why You Shouldn't Fear Bread

"It's night and day when I look at my body composition from when I was cutting out carbs versus now," Katie reveals. "I'm way fitter, more muscular, and more toned, eating carbs consistently throughout the day." The key, she explains, is understanding how your body processes different types of bread.

Choosing Bread That Works With Your Body

"Look for whole, not enriched or processed ingredients," Katie advises. She recommends checking the ingredient list: "If it says 'enriched,' that's your cue to put it back." She explains that whole grain options provide more fiber and slower-burning energy, while grain-free alternatives can offer excellent nutrition with fewer carbohydrates.

The Ice Cream Trap: Why It's More Than Just Calories

"I used to be the biggest ice cream eater in the world," Katie admits. She explains that many "healthy" ice cream alternatives contain artificial sweeteners and questionable ingredients. "When you stop eating excess sugar, your body actually stops craving it. That's why I created my sugar detox guide – breaking that cycle is crucial."

Create Your Own Healthy Frozen Treat

Katie's protein-rich ice cream alternative has become a family favorite. "My husband loves this just as much as regular ice cream now," she shares. By combining Greek yogurt, sugar-free protein powder, and natural peanut butter, you create a dessert that's not just healthier but helps your fitness goals. "For the true ice cream experience, freeze it for 30 minutes. You'll get that perfect frozen yogurt texture with all the protein benefits."

RELATED:Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

The Long-Term Benefits of Smart Swaps

"These aren't just about weight loss," Katie emphasizes. "When you make these swaps, you're improving your metabolism, energy levels, sleep quality, and overall health." She explains that reducing excess sugar and making mindful swaps helps stabilize blood sugar, leading to better energy throughout the day and improved sleep at night.

Making These Swaps Work in Real Life

"It's not about perfection – it's about progress," Katie concludes. She recommends starting with one swap at a time and giving your body time to adjust. "When you focus on adding better alternatives rather than just removing foods, the transition becomes much easier. Your tastes will actually change, and you'll start craving these healthier options naturally." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Pernilla_Prahl8
Copyright Pernilla/YouTube
Christopher Roback
By Christopher RobackNov 20, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

We all know the struggle of trying to eat healthier while still enjoying our favorite foods. Whether it's that morning slice of toast or evening bowl of ice cream, completely cutting out beloved treats isn't sustainable. That's where smart food swaps come in, according to fitness coachPernilla, whose practical approach to healthy eating has earned her over 300,000 Instagram followers. Her philosophy? Make small, sustainable changes that add up to big results. Read on to discover 15 simple food swaps that can help you cut hundreds of calories without giving up the foods you love.

Smarter Bread Choices

"If you love bread, you can eat three keto buns for the same calories as one regular bun," says Pernilla. She points out that these alternatives pack five times the protein and 15 grams of dietary fiber per bun. Another option she recommends is cob bread, which contains just 250 calories per loaf.

Satisfy Your Sweet Tooth

For candy lovers, Pernilla suggests trying vegan alternatives like Smart Sweets. "These candies let you indulge while keeping your calories in check," she explains, noting that they satisfy cravings without the sugar spike of traditional candies.

Rice Alternatives

"You don't have to let go of rice completely," Pernilla shares. She recommends cauliflower rice as a lower-calorie option, which she uses creatively in various dishes, even with morning egg whites.

RELATED:She Dropped 17 Pounds After Changing Her Morning Coffee Recipe

Protein-Packed Eggs

Pernilla suggests switching some whole eggs for egg whites to triple your protein intake. "Keep some whole eggs for healthy fats," she advises, "but try two whole eggs plus egg whites instead of four whole eggs."

Air Fryer Magic

"The air fryer is going to be your new best friend," Pernilla declares. She uses it for quick, healthy chicken preparations and homemade vegetable chips, including potato, beet, carrot, parsnip, and zucchini varieties.

Pasta Alternatives

While Pernilla acknowledges that regular pasta can be part of a healthy diet, she suggests trying zucchini noodles, shirataki noodles, miracle noodles, or spaghetti squash for lower-calorie options.

Healthier Sweet Treats

For cinnamon roll lovers, Pernilla recommends using egg life wraps (30 calories, 5g protein each) with monk fruit sweetener. She prefers monk fruit over stevia, noting it's gentler on the gut.

RELATED:She Lost 60 Pounds After Finding These 3 Plant-Based Foods She Eats Every Day

Baking Substitutes

"I've got a full library of delicious, anabolic, high-protein, low-calorie recipes," Pernilla shares. She suggests using oatmeal as flour and incorporating protein powder into baked goods.

Frozen Treats Makeover

Pernilla's ice cream alternative combines yogurt with monk fruit sweetener and protein powder. "Spread it on parchment paper like a bark for a satisfying frozen treat," she suggests.

Chocolate Solutions

"Try dark chocolate or sugar-free semi-sweet chocolate chips for baking," says Pernilla. These alternatives let you eat more volume for fewer calories while satisfying chocolate cravings.

Better Bacon

Pernilla recommends switching to turkey bacon for a higher protein content while keeping the savory satisfaction of traditional bacon.

RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat

Pizza Reinvented

Instead of traditional pizza, Pernilla suggests trying cauliflower crust or cloud bread pizza crust for a lighter alternative that still satisfies pizza cravings.

Cereal Solutions

Following her parents' wisdom, Pernilla suggests using oatmeal as a base with a sprinkle of cereal on top. "Add fresh berries and sugar-free chocolate chips for sweetness," she recommends.

Spread Alternatives

For a Nutella alternative, Pernilla melts sugar-free chocolate chips to create a healthier spread that satisfies chocolate-hazelnut cravings.

RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes

Mindset Matters

"If you believe you're someone who lives a healthy lifestyle, your actions will align with those beliefs," Pernilla emphasizes. She encourages positive self-talk and morning affirmations to build sustainable healthy habits.

Pernilla’s Pro Tips

Beyond the main swaps, Pernilla shares these bonus tips that she uses daily to maintain a healthy lifestyle without feeling deprived:

  • Choose unsweetened applesauce to reduce sugar intake
  • Try light butter alternatives for fewer calories
  • Make large salads with lean proteins and healthy fats
  • Snack on raw vegetables and fruits
  • Focus on sustainable changes rather than quick fixes.

And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Nutrition & Diet

7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Amanda_Nighbert10
Copyright Amanda Nighbert/YouTube
Christopher Roback
By Christopher RobackDec 10, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓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.

Struggling to build muscle while trying to lose fat? You're not alone. Amanda Nighbert, a registered dietitian with over 18 years of experience, has cracked the code with several strategic protein swaps that help her clients preserve muscle while cutting calories. Read on to learn her proven protein switches and a game-changing calculation that makes choosing the right protein sources easier than ever.

Why Protein Choices Make or Break Your Results

"Your body doesn't store protein like other nutrients," Amanda explains in her post. "When you don't consume enough protein, you essentially shut down fat metabolism." She emphasizes that you have two options: burn fat or find protein – but your body can't do both simultaneously. "Losing weight in the form of muscle and tissue lowers your overall metabolic rate, makes it twice as likely for you to gain it all back, and makes it so much harder to reach your end goal."

The Zero Trick: Your New Food Label Secret

Before diving into the swaps, Amanda teaches a simple calculation that will transform how you evaluate protein sources. "Take the grams of protein and add a zero to that number. Compare it to the calories – you want that new number with an added zero to be close to or over your calorie goal," she advises. This trick becomes your compass for all the swaps below.

Swap #1: Egg Whites for Whole Eggs

While eggs are nutritious, Amanda recommends a strategic approach: "I like to use a two to one ratio – two parts egg whites to one part whole egg." This swap reduces calories dramatically: 30 grams of protein from whole eggs costs 420 calories, while the same protein from egg whites costs just 160 calories.

Swap #2: Low-Fat Cottage Cheese for Protein Bars

"With cottage cheese, you get 14 grams of protein for just 80 calories," Amanda shares. Compare this to protein bars: "To get 30 grams of protein from typical protein bars, you're looking at almost 700 calories." The cottage cheese swap saves you over 500 calories while delivering the same protein.

Swap #3: Lean Ground Beef for Regular

"Instead of 80/20 beef, do the 90/10 or the 92/8," Amanda recommends. "When they take out the fat, you ultimately also get more protein." This simple switch significantly reduces calories while maintaining protein content.

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Swap #4: Chicken Breast for Dark Meat

Chicken breast emerges as a protein powerhouse in Amanda's analysis. "Choose chicken breast over dark meat to maximize your protein while minimizing calories." This swap helps you get more protein per calorie consumed.

Swap #5: Canned Chicken for High-Fat Proteins

"Each can has 18 grams of protein for just 90 calories," Amanda notes about canned chicken. This convenient option provides a protein-to-calorie ratio that's hard to beat, making it an excellent swap for higher-fat protein sources.

Swap #6: Greek Yogurt for Peanut Butter

"Everyone loves to say peanut butter is a great source of protein," Amanda notes, "but what you have to realize is that peanut butter is a great source of fat." The math tells the story: "To get 30 grams of protein from peanut butter, it's going to cost you almost 800 calories." Greek yogurt provides more protein for significantly fewer calories.

Swap #7: Lean Turkey for Regular Ground Meat

When choosing ground meats, Amanda emphasizes selecting the leanest options: "Instead of when you're choosing ground chicken, ground lean turkey or ground turkey, ground chicken, choose the leanest one. Because at the end of the day, when they take out the fat, you ultimately also get more protein."

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Your Action Plan for Success

Making these protein swaps doesn't mean eliminating your favorite foods entirely. "At the end of the day, when you're trying to optimize your protein while staying in a caloric deficit, it's not a protein issue – it's a fat issue," Amanda emphasizes. By implementing these seven strategic swaps and using the zero trick to evaluate your choices, you can create a sustainable approach to meeting your protein needs while maintaining your caloric deficit. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Burn Fat Faster in Perimenopause by Doing These 7 Things

Ashley DiGiacomo Schwartz the busy mom method
Coach Reveals the Only 8 Things You Need to Know to Blast Belly Fat
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Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
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✓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.

Perimenopause can be a frustrating time for anyone trying to lose weight, especially if you are still relying on the habits that worked for you in your thirties. However, it is still possible to burn fat and slim down, if you make some simple changes to your routine. Ashley DiGiacomo Schwartz is a fitness and nutrition coach who transformed her body during perimenopause and helps other women do the same. “Perimenopause can be hard, but you can be making it exponentially harder if you have bad habits that exacerbate the symptoms and speed up the process,” she writes in a recent post. “10 habits you need to boost your metabolism in perimenopause.”

Amp Up Your Protein Intake

food high in protein,protein sources​Why Protein Becomes More Important After 40Shutterstock

The first habit is starting your day with 30 to 50 grams of protein. “Protein helps stabilize blood sugar, support muscle growth, and reduces cravings which is a must in perimenopause,” she says.

Eat Breakfast

Poached,Egg,Toast,breakfastShutterstock

Ashley doesn’t recommend skipping breakfast or intermittent fasting. “Eat Breakfast or consume something with protein within 30 min of waking up,” she says. “No more coffee on an empty stomach or fasting. We need to bring our cortisol down in the morning to increase our fat burning potential. Cortisol is highest first thing in the morning.”

Lift Weights

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark background​Strength TrainShutterstock

Next, she suggests prioritizing strength training. “30 min 3-4 times a week is ideal and helps maintain muscle, metabolism, and bone density,” she says.

Eat Fruits and Veggies with Every Meal

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,​Putting It All Together: Your After-40 Eating StrategyShutterstock

Also, make sure to pack in the product. “Eat a veggie or fruit at every meal. Aim for 25-30g of fiber daily to support gut health, estrogen detox, and blood sugar balance,” she says.

Hydrate First Thing

Follow healthy lifestyle. To be healthy. Mature beautiful caucasian woman holding a glass of clean water, taking care of her health, the daily norm of water​HydrationShutterstock

Wake up and drink water. “Hydrate first thing in the morning before coffee,” she suggests. “You can add a pinch of sea salt to 8 oz of water first thing in the morning for better hydration and energy.”

Take Magnesium Glycinate Before Bed

Serene woman sleeping at night in the bedroom​She Gets Rest and Takes Time for Self-CareShutterstock

She’s also an advocate of taking magnesium glycinate before bed. “Magnesium supports deep sleep, muscle relaxation, blood sugar control and stress resilience—essential in perimenopause,” she says.

Get Some Sun

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.​5. Use Progressive Muscle Relaxation TechniquesShutterstock

Her last tip? Get outside for some Vitamin D. “Try to get 10 Minutes of morning sun outside (or sunlamp) Natural light regulates cortisol and melatonin, improving mood, energy, and sleep,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Lost 50 Pounds Doing These 5 Things

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
Copyright the_macro_method/Instagram
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 struggling to lose weight? Sometimes we become our own worst enemy in the weight loss process, and need to incorporate some core healthy habits into our routine. Gillian Ferguson of The Macro Method is a women’s nutrition coach and social media influencer who lost 50 pounds and helps others do the same. In a new post, she shares “5 ways to make your fat loss easier.”

Strength Training

Almost every expert is going to tell you, that if you want to lose weight, you need to lift weights. “Muscle burns 3x more calories at rest than fat & 🔥 for your metabolism. Plus, when you lose the body fat you want muscle on your body so you look toned + sculpted,” Ferguson writes about strength training. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Walking

The next habit that will make weight loss easier? Walking. “Increasing your TDEE (total daily energy expenditure) by a few hundred calories through walking will help you achieve an overall calorie deficit more easily. BONUS: post meal walks help regulate blood sugar and aid in digestion,” she writes. Most experts recommend 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Hydrate

Drinking water is another important habit to simplify weight loss. “Dehydration can disguise itself as hunger,” says Ferguson. “Plus, staying well-hydrated can slightly boost your metabolism 🔥 also more efficiently process and eliminate fat.”

Sleep

Don’t sleep on sleep! Rest helps your body regenerate. “Sleep is really the lead domino in your health and has a big impact on your hormones, hunger, and metabolism. Life is harder when you’re tired,” says Ferguson.

Amp Up Your Fiber Intake

Finally, amp up your fiber intake, which she says is the “missing” puzzle piece. “Yes to protein! Yes to managing calories! And ALSO YES to eating enough fiber. Improved satiation, feel fuller for longer, better digestion, regulate blood sugar,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

He Lost 56 Pounds Eating “Cheat Code Meals”

Corey House coreyhousefitness
Copyright coreyhousefitness/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneApr 15, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Do you want to lose weight while still enjoying delicious food? Corey House is a fitness trainer specializing in helping people over 40 shed fat and build muscle using the methods that enabled him to drop 56 pounds. In a new social media post, he reveals his “cheat code meals” for weight loss. “5 high protein, low calorie meals so good it felt like I was cheating when I dropped 56 pounds of fat,” he wrote.

Losing Weight Is All About Infusing Lifestyle with Healthy Food

“OK, so a long time ago I came to the reality that losing weight and keeping it off was LESS about restriction and deprivation… and MORE about the fusion of lifestyle and healthy food. One of the first things I have my coaching clients do is craft a list of ‘healthier’ foods that they actually enjoy eating and will help them make progress toward their fat loss & fitness goals. And sometimes… we stumble upon food combinations and meal creations that are SO freaking good, they make you feel like you’re cheating. These are their Sustainable Nutrition Staples. Here are five ✋ that I ate on repeat when I was dropping 56 pounds (and STILL eat today),” he says.

Blueberry Greek Yogurt Bowl

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.​2. Greek YogurtShutterstock

Nutritional Information: 56g Protein / 360 Calories

Ingredients

  • 1.5 cups plain non-fat Greek yogurt
  • 1/4 cup blueberries
  • 1 scoop vanilla whey protein
  • 1 Tbsp honey drizzled on top.

BBQ Chicken Flatbread Pizza

ChickenGrill,grilled,bbq,breast,meat,protein​Harvest Chipotle BowlShutterstock

Nutritional Information: 69g Protein / 563 Calories

Ingredients

  • 1 sheet Lavash flatbread
  • 8 oz. seasoned grilled chicken
  • 1/4 cup sugar-free BBQ sauce
  • Chopped red onion & bell pepper
  • 1/2 low-fat mozzarella cheese.

High Protein Burrito Bowl

Raw minced beef uncooked meat over board​Burger BowlShutterstock

Nutritional Information: 42g Protein / 490 Calories

Ingredients

  • 6 oz. lean ground beef w/taco seasoning
  • 1/2 cup sauteed bell peppers & onion
  • 1/2 cup refried beans
  • 1/4 cup shredded cheddar cheese
  • 2 Tbsp. low-fat sour cream.

Chipotle Chicken Bowl

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Nutritional Information: 43g Protein / 440 Calories

Ingredients

  • 6 oz. seasoned grilled chicken
  • 1/2 cup cooked white rice
  • 1 cup sauteed bell peppers & red onion
  • 2 Tbsp medium/hot salsa.

Meat Sauce & Spaghetti Squash

Spaghetti squash top down viewShutterstock

Nutritional Information: 57g Protein / 613 Calories

Ingredients

  • 1/2 roasted spaghetti squash
  • 6 oz. 93% lean ground beef
  • 1/2 Rao’s marinara sauce
  • 1 Tbsp. grated parmesan cheese
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

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