25 Best Food Swaps To Speed ​​Up Weight Loss (2023)

There are a variety of fully identifiable reasons why you might want thisDecrease and keep. Of course, you need to make sure you're doing it in a healthy way that you're sure to maintain over the long term. At the same time, you can get things rolling and kickstart the process by taking a few small steps that can have a big overall impact. For example, consider theAmount and caloriesthat you consume regularly by producing quality ingredients orfood swapLose weight

Although calories can be used as fuel for your body, they can also be turned into fat if not burned. This happens when you consume more calories than you need. To address this potential problem, your option is to burn more calories by increasing physical activity and/or eating fewer calories. However, cutting back on calories doesn't necessarily mean cutting out less filling foods. In fact, the second option can easily be achieved by choosing certain low-calorie products insteadFoods that contain unnecessary calories.

A study published by not only helps you control your weightLancet Diabetes and Endocrinologyfound that removing 300 calories from a daily diet could also have beneficial effects on cholesterol, blood pressure, and blood sugar levels, which may reduce the risk of chronic diseases like diabetes and heart disease. Although major changes to your diet should always be discussed with a doctor or nutritionist to ensure you are making the best weight loss diet changes for your individual physical and medical needs, getting rid of 200 to 300 calories is definitely a reasonable and achievable goal.

With that in mind, you should definitely check out the following tips from expert nutritionists on the best dietary changes that can promote weight loss. Read on to learn more about healthy nutritional exchanges that can support weight loss; then be sure to check8 Food Swaps That Dietitians Say Can Help You Live Longer.

Eat this:Greek Yogurt Celery Dip, 20 calories

Not that!French Fries, 160 Calorie

This exchange saves:140 calories

"Want a salty crunch?" questionsAmy S. Margulies, RD, LDN, CDCES, NBC-HWC, when offeringEat this, not that!a tasty alternative. First, noting that 1.5 ounces of potato chips contain 160 calories, Margulies says you can get the same kind of satisfying flavor and texture with celery and Greek yogurt dip. She also has an easy sauce you can make quickly that's about 20 calories per 1 ounce: "Mix plain Greek yogurt with dried dill and garlic powder." hmm!

Eat this:Pickled cucumbers, 40 calories

Not that!Pretzels, 166 calories

This exchange saves:146 calories

If you prefer pretzels to chips, you might want to switch to a healthier option. For this, Margulies suggests cucumber slices. If that's too bland for you, you can try topping some goat cheese on top for added flavor that's a wonderfully creamy complement to crisp, fresh veggies. Despite the delicious addition, you only consume around 40 calories.

Eat this:Peppers and Hummus, 50 calories

Not that!Cheese and crackers, 200 calories

This exchange saves:150 caloriesS

Cheese and crackers are a snack combo you may have eaten since you were a little kid. Unfortunately, they also contain quite a lot of calories. Instead, according to Margulies, you can take a few slices of red pepper and dip them in hummus. Stick to around 2 tablespoons of hummus and the whole treat will end up being only around 50 calories.

Eat this:Cherry Tomatoes with Cheese and Basil, 86 calories

Not that!Pepperoni-Pizza, 300 Calories

This exchange saves:214 calories

Instead of a 300-calorie slice of pizza, you can shave a whopping 214 calories while still enjoying the same fabulous flavors.

"Try the cherry tomatoes with diced fresh mozzarella (30g) and basil (86 calories)," says Margulies. Who puts this seductive trio on their next shopping list?

Eat this:apple slices, 80 calories

Not that!Granola bars, 200 calories

This exchange saves:120 calories

Granola might seem like a healthy snack, but a granola bar can contain around 200 calories. Yowza! On the other hand, Margulies points out that apple slices, which are just as crunchy and even sweeter, only have 80 calories. Apples may or may not keep the doctor away, but they can definitely keep the calories in check.

Eat this:Garnished pear slices, 120 calories

Not that!Dressed graham crackers, 330 calories

This exchange saves:210 calories

Still craving something sweet and crunchy? Save the whole wheat crackers and peanut butter, because with just 2 tablespoons of them, the snack ends up containing 330 calories. Of course, you don't have to do without a filling snack entirely.

"Try pear slices with low-fat ricotta cheese (1 ounce) and cinnamon (120 calories)," suggests Margulies.

Eat this:Whole fruit, 60 calories

Not that!fruit juice, 120 calories

This exchange saves:60 calories

"In general, whole fruit has fewer calories than fruit juice,"Dr. A.S. AS. AS Dimitar Marinov, MD, PhD;, and an assistant professor with a Ph.D. in Nutrition and Dietetics, who is also the in-house medical expert forCamaBiblia, DiceEat this, not that!"That's because fruit juice is more concentrated and fiber and pulp have been removed, meaning it has more calories per volume than whole fruit. For example, a medium-sized orange contains about 60 calories, while a cup of orange juice contains about 120 calories."

Eat this:Zucchini Noodles, 6 calories

Not that!Regular pasta, 100 calories

This exchange saves:94 calories

No question, there are endless ways to enjoy a large plate of pasta. Of course, not everyone can properly digest regular pasta, and it contains a large number of calories. If you haven't tried zucchini noodles yet, you might want to if you're also looking to cut calories.

"Zucchini noodles, also known as 'zoodles,' are a great low-calorie alternative to regular noodles," explains Marinov. "Zucchini noodles have about 6 calories per ounce, while regular noodles have about 100 calories per ounce."

Eat this:Spaghetti squash, 40 calories

Not that!Wheat spaghetti, 230 calories

This exchange saves:190 calories

If you've tried zucchini pasta and found it doesn't satisfy your pasta cravings,Alisa Fields, MS, RD, LD, suggests weight loss dieters to opt for spaghetti winter squash instead. With only 40 calories instead of 230, you can save a significant number of calories in every dish.

RELATED:9 easy spaghetti squash recipes you can make in 30 minutes or less

Eat this:Greek yogurt, 18 calories

Not that!Sour Cream, 55 calories

This exchange saves:37 calories

You can always make a dish creamier and add another layer of flavor with the help of sour cream. Fortunately, you can do the same with Greek yogurt.

"Greek yogurt is a much healthier alternative to sour cream because it's lower in calories and higher in protein," says Marinov. "Greek yogurt has about 18 calories per 1 ounce, while sour cream has about 55 calories per 1 ounce."

Eat this:Mayonnaise, 1.500 Calories

Not that!Greek yogurt, 170 calories

This exchange saves:1,330 calories

Greek yogurt is not only a great substitute for sour cream, but also an ideal alternative to mayonnaise, Fields says. In fact, when it comes to calories, the difference is somewhat amazing and may surprise you a little. As you may have noticed above, a single cup of mayonnaise can contain around 1,500 calories (yes, you read that right), while the exact same amount of fake Greek yogurt has only 170 calories.

Eat this:Cauliflower Rice, 20 calories

Not that!White Rice, 240 calories

This exchange saves:220 calories

There are so many delicious ways to prepare rice and maybe even more main courses to go with it. While that makes it an easy dinner option, it's also packed with calories. That is, if you opt for medium-grain white rice, which Fields says has 240 calories when cooked. You can still have the same savory side by using a cup of cooked cauliflower rice, which is only 20 calories.

Eat this:Black Rice, 145 calories

Not that!White Rice, 240 calories

This exchange saves:95 calories

If you're looking for an alternative to white rice and cauliflower rice doesn't please your taste buds, how about black rice?

"White rice lacks the outer bran and germ of the rice grain, which eliminates the beneficial fiber," he says.Paulina Lee, MS, RD, LD, founder ofSavvy Stummy, LLC. “Black rice contains fiber, phytochemicals like quercetin and catechin, which have antioxidant and anti-inflammatory properties. Black rice also feeds our beneficial gut bacteria, Bifidobacterium, which can improve gut health and microbiome diversity,” Lee adds.

RELATED:Which type of rice is the healthiest?

Eat this:English muffin, 130 calories

Not that!Bagel, 245 calories

This exchange saves:115 calories

It's understandable if you don't think there's a huge difference between English muffins and bagels. Of course, certainly no one would say they taste the same, but both are bread-based foods that you can eat for breakfast. But as Fields points out, a standard 3.5-ounce bagel has 245 calories, while a 2-ounce English muffin has just 130 calories.

Eat this:Liquid protein, 65 calories

Not that!Runny Whole Eggs, 185 calories

This exchange saves:120 calories

Eggs are another classic breakfast item that can contain some calories. For example, just 1/2 cup of liquid whole eggs has 185 calories, according to Fields, and that's comparable to 1/2 cup of liquid egg whites. At just 65 calories, it's clearly the ideal option.

Eat this:Pochiertes No, 143 Calories

Not that!Fried egg, 196 calories

This exchange saves:53 calories

You can also reduce the number of calories in your eggs by choosing a specific cooking method. “For breakfast, replace fried eggs with poached or hard-boiled eggs. Poached eggs have far fewer calories than fried eggs, but still provide protein to keep your energy levels up through lunch,” she says.Lori Walker, registered nutritionist and recipe developersimple cooking instructions.

RELATED:How long do eggs last and how do you know if they are bad?

Eat this:Sweet potato, 90 calories

Not that!White potato, 92 calories

This exchange saves:2 calories (plus many nutritional benefits)

There are a few differences between white potatoes and sweet potatoes, including the number of calories each contains.

"Sweet potatoes [also] have more fiber than white potatoes," he sayscatalina gervacio, Registered Dietitian and Nutrition Author forlive.fit, DiceEat this, not that!“A 100 gram baked potato contains approximately2 grams of fiberwhile the baked sweet potato has 3 grams of fiber for a100 grams baked portion. Your glycemic index (GI) is also different. The sweet potato has oneLower GI from 63-65while whites fall to 82. This means that white potatoes can spike your blood sugar much faster than sweet ones.”

RELATED:What happens to your body when you eat potatoes?

Eat this:Avocado puree, 160 calories

Not that!Mayonnaise, 680 Calories

This exchange saves:520 calories

"Avocado has the same smooth and creamy texture as mayonnaise, but with fewer calories and no cholesterol," says Gervacio, while noting that "this makes it beneficial for those looking to lower their blood lipid levels."

"Avocado contains nutrients like folic acid, thiamine, vitamins B6, E, C, and fiber," adds Gervavio. "offers160 caloriesper 100 gram serving for as long as the mayonnaise lasts680 caloriesfor the same serving size. It also has 42 mg of cholesterol."

Eat this:Dark chocolate, 598 calories

Not that!Milk chocolate, 535 calories

This exchange saves:63 calories

Chocolate can be delicious in almost any form, but dark chocolate is the best option when you want a sweet treat with fewer calories.

"Milk chocolate has more sugar and less fiber than dark chocolate," explains Gervacio. "While both varieties are high in calories,chocolate negroprovides about 11 grams of fiber and 24 grams of sugar per 100-gram serving compared tomilk chocolateat approximately 3 grams and 52 grams, respectively. Dark chocolate also contains antioxidants such as procyanidins, epicatechin, and catechin, which act as anti-inflammatory agents to help protect cells from free radicals."

Eat this:Whole wheat bread, 98 calories

Not that!White Bread, 238 Kalorien

This exchange saves:140 calories

While this may seem like a minor change, it can benefit you in a variety of ways beyond the number of calories found in whole wheat versus white bread.

"Whole grain breads are lower in calories and higher in fiber, which helps feed your beneficial gut probiotics and also keeps you fuller for longer," says Lee. "Not to be confused with whole wheat, whole wheat refers to a variety of grains, including millet, rye, and others. A variety of grains can add more diversity to your gut microbiome.”

Eat this:Colliflora pizza, 27 calories

Not that!:Regular pizza, 266 calories

This exchange saves239 calories

Shaving a few calories here and there doesn't mean you have to give up pizza, which you'll probably be happy to do. Lee simply recommends swapping out one with a typical crust for something else.

"Cauliflower crust pizza has added fiber and lower carb intake, which may benefit weight loss by keeping you fuller longer and blood sugar at a steady level," says Lee.

If you opt for a raw cauliflower dough, it can be as low as 27 calories.

Eat this:Oatmeal, 68 calories

Not that!Cereal, 379 calories

This exchange saves:311 calories

Muesli is another quick and easy option that can be your daily breakfast or an occasional snack. It's also something you can substitute with oatmeal if you want fewer calories on your plate. Of course, that's not the only aspect of oats that can help with weight loss.

"Oats are high in fiber and help you stay fuller longer," says Walker.

Eat this:Tofu, 76 calories

Not that!Hot dog, 327 calories

This exchange saves:251 calories

"Replace processed meats like sausage or bacon with lean protein like grilled chicken, fish or tofu," suggests Walker, who offers several options that reduce the number of calories in your meals. Whatever your preference, Walker says, "they're much lower in fat and cholesterol, yet still provide essential amino acids to keep your energy levels up throughout the day."

Eat this:Frozen yogurt, 127 calories

Not that!Ice Cream, 207 calories

This exchange saves:80 calories

If you're in the mood for dessert, you might want a big bowl of ice cream. Of course, a tablespoon or two packs a lot of calories. While that's okay occasionally, frozen yogurt can be better for a sweet treat that you enjoy more often.

"Frozen yogurt bars are lower in fat and calories," notes Walker. Froyo is also super tasty and so refreshing on a warm summer day!

Eat this:Hummus, 250 calories

Not that!butter, 717 calories

This exchange saves:467 calories

You don't need a thick layer of butter on your sandwich. Try the hummus instead. Not only is it a lower-calorie option, Walker explains that "hummus is high in fiber," which "can help keep you fuller for longer" while still leaving you satisfied with your delicious, low-fat meal.