I Finally Found a Healthy, Low-Carb Bagel That Actually Tastes Good

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.

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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."

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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."

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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.

You don’t have to sacrifice your taste buds in order to eat healthy. JJ Virgin is a triple-board-certified health expert and four-time best-selling author. In a recent YouTube video, she reveals a few of her go-to healthy food swaps. “I don't believe in cheat days. Instead, these are my favorite healthy food swaps, so you don't have to stop eating your favorite ‘junk foods.’ It's possible to make healthy eating enjoyable!” she writes in the video’s caption.

“I've actually found foods that feel like you're cheating. Bagels, cereal, syrup, pudding, but they're healthy for you. Wanna hear more? I'm gonna flip the script for you on what indulgence can look like and show you how you can eat foods that feel like you're cheating, that are good for you,” she adds in the clip.

Ditch: Soda

“Full disclosure: I love fizz. I love sparkling stuff, and I especially love soda. Back in the day, I was a full-blown diet soda addict. So what do you do with that? Do you drink regular soda? Do you drink diet soda? Actually, you drink neither,” she says in her post.

Do: Sweet Drops or Zevia

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“I've got a way better recommendation for you,” she says. “First off, there are these amazing little sweet drops that you can add to sparkling water and it will taste just like a soda. The next thing that you can do is Zevia. I'm totally hooked on these. Zevia comes in a host of flavors, and it's Stevia sweetened soda,” she says. “If you're one of those people like me who just loves soda, here's how you can have your soda and feel good about it.”

Ditch: Yogurt Flips

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Next on her ditch list? Yogurt prepackaged with crunchy treats. “I was at the store, and they had this cookie and cream yogurt. It was called a flip, which had Greek-style yogurt and cookies with it, and it was like 19 grams of sugar,” she says.

Do: Zero Sugar Yogurt

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“Here's how you can make something just like that without the 19 grams of sugar and crank the protein up, too,” she says. “You get Chobani zero sugar yogurt. Now, this is great if you're not dairy intolerant. It's Greek-style yogurt that is high in protein. They've got all sorts of great flavors, but I especially love cookies and cream. And then you get Catalina Crunch. This is a high protein, high fiber cereal, 110 calories in a half cup. But in that, you're getting about 10 grams of protein, I think 10 grams of fiber, and around there. So all you do is take your yogurt and top it with your Catalina Crunch,” she says.

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Ditch: Pie Crust

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You don’t have to stop eating pie if you want to prioritize your health. While traditional pie crust is full of carbs, fat, and sugar, there is a healthier alternative.

Do: Catalina Crunch Crust

JJ uses the same Catalina Crunch to make “an amazing pie crust,” she says. “I do a dairy-free cheesecake, and you can also do this just to make regular fruit pies. And I will use the graham cracker crust and I'll use a little ghee. And it is amazing. It's a high-protein crust.:

Ditch: Pudding

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Traditional pudding is full of sugar and fat. However, you can still enjoy a treat with the same sweetness and consistency.

Do: Simply Delish Instant Chocolate Pudding

“I recently discovered these little Simply Delish puddings that I am just totally hooked on. They're basically cornstarch and erythritol with a little bit of flavoring, whether it's stevia and vanilla or cocoa powder and stevia. And here's what I do with them: They are super low calorie and basically four grams of net carbs. So what I do is take one of them and add some of my Reignite Wellness collagen peptides to pump it up a little bit. And you make this thing, and it takes five minutes to set in the fridge. I mean, they set almost immediately. So I make it. I add in a little bit of one of my nut milks. I like to use flax milk because it has some protein in it, too. I add in my collagen protein peptides, and then I throw on top a little bit of Cocoa Whip.” She tops it off with a couple of Lily's dark chocolate chips. “They've got no sugar. And if you really wanna go crazy, you can add in a little bit of dark chocolate RX sugar over the top.”

Ditch: Bagels

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Bread products aren’t typically considered a diet food – especially bagels. Packed with carbs and sugar, it’s hard to find a healthier version. “You probably never thought I was going to talk about bagels,” she says.

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Do: Better Brand The Better Bagels

Then she discovered The Better Brand’s Better Bagels. “I was looking for gluten-free food, and I found Better Bagel. And this thing is amazing,” she says, noting that each one has just three grams of net carbs, 110 calories, 10 grams of protein, and 35 grams of fiber. “Here's what it looks like. You cut it in half, and you toast it, and you get a massive fiber hit. It's basically fermented plant protein and psyllium husk fiber. And if you're, again, not gluten intolerant, they've got some other amazing things like pretzel rolls and brioche as well.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.