Fat Loss Food Swaps To Cut Calories & Burn Fat
When you aim to burn fat and lose weight, you must calories, and here are some fat loss food swaps that will help you with that. You may spend hours and hours in the gym, but as long as your diet is not right, you will struggle to see the results you want. This is the reason why there are people all over the world who are training hard and regularly 3-4 times a week, yet their belly fat doesn’t seem to disappear. Weight loss is about eating fewer calories than your body burns. And while you burn about 500 to 1,000 calories in one hour of running (depending on your body weight and the speed you run at), you can eat those calories in a matter of a few minutes, and significantly more than that.
On the other hand, if you have a perfect diet, you’re going to see huge rewards in a pretty short span of time. This explains why some people cannot see huge results after years in the gym, while others reap a lot of benefits within a couple of months. It’s all about what they eat. This means that you could get a lot of benefits with some simple food swaps for fat loss.
These food swaps will ensure you enjoy your diet while cutting a lot of calories, which helps you stay in deficit, and, ultimately, burn fat.
What you should learn is how to take your typical snacks and meals and find healthy food alternatives for them to support your weight loss and fat burning journey. As long as you do it right and go for the right food swamps, you can still retain the enjoyment of your diet but cut a lot of calories, fat, and sugar intake.
Benefits of Food Swaps For Weight Loss
Smart food swaps help reduce the number of calories that you’re consuming on a daily basis. It mostly focuses on removing those calories that come from sugar and fat – the ones that are most likely going to ruin your physique and add to belly fat.
You should know that 3,500 calories are equivalent to one pound of fat. This means that if you manage to reduce the weekly calories by 3,500 (500 per day), you will be able to lose one pound of fat per week. This is not an exact science, because we’re all different, with different habits, dieting preferences, and workout schedules, and our bodies are built differently.
Still, this gives you a better and clearer idea of how you can burn fat. It could also make you understand that extra vigilance in your diet will likely lead to huge rewards. That’s because cutting calories little by little will lead to huge results in the long term. Losing just one pound per week will make you absolutely shredded in half a year, as you can trim your waistline efficiently. Moreover, these smart food swaps will still help you enjoy different flavors.
Before I continue, I must mention: make sure that you drink a LOT of water. Lots of people tend to eat when they actually want to drink. Studies prove that people who drink enough water tend to eat less (saving you calories). Besides, make sure you eat slowly. Research indicates that when you eat slowly, you tend to eat less. Lastly, go to sleep. Sleep deprivation increases hunger and your likelihood to open up the fridge at night. Feeling tired? Feeling hungry? Better go to sleep!
Food Swaps To Burn Fat and Lose Weight
Change sandwiches for open sandwiches
Most calories in sandwiches come from bread. That’s why you usually try to reduce bread consumption during cutting and weight loss cycles. Sandwiches are usually made from two pieces of bread, but if you remove one of them, you’ll likely save 120 calories. Moreover, you do not really need that top piece of bread anyway. An open sandwich is just as (or even more) tasty!
Swap cheese for seasoning on your eggs
Either you scramble your eggs or fry them, adding some cheese makes them super delicious. That’s why many of us tend to add cheese to eggs. However, only a bit of cheese will likely add a lot of fat and/or calories. That’s why, avoid the cheese and substitute it with a bit of chili, chives, or hot sauce. You still manage to maximize the flavor, yet you cut 100 calories from one portion.
Change sour cream for Greek yogurt
Greek yogurt is a staple of any diet. Trying to gain muscle? Greek yogurt. Trying to burn fat? Great, Greek yogurt. There are good reasons why Greek yogurt is so helpful. Lots of protein, low in fat and calories, aids the digestive system, and so on. Switch sour cream for Greek yogurt, and you’re going to save 30 calories per sitting. May not sound much, but it does add up.
Swap mayo for mustard
You can easily save 90 calories per serving if you simply swap the classic mayonnaise for a spicy French mustard. We all know that mayo is full of calories and, usually, lots of fat. Even a small amount of it will add calories. On the other hand, mustard contains almost no calories. I do understand that not everyone may love mustard, but give it a try a couple of times, and there’s a high chance you’ll love it. Initially, I didn’t love it myself, but now I can’t imagine life without mustard. Even if you can’t go for it, at least stop the mayo, we all know how bad it is. Generally, you can be shocked at how simply changing the condiments that you use on a regular basis will help with your weight management.
Switch to a healthier ice cream
Ice cream is not really a good idea in a cutting cycle when you aim to burn fat and lose weight. But sometimes, we can’t resist the temptation. I guess it. But what do we usually do when we want ice cream? We just go to the grocery store and go for the popular brands (Ben & Jerry’s, eh?). Instead, go for a low fat or low sugar ice cream! You would save up to 200 calories from your diet, very simple. And yes, you still enjoy a tasty ice cream!
Swap olive oil to olive oil spray
When you’re using oil in your salads or cooking pan whenever you cook (hope you’re using olive oil), you’re pouring a lot of it, which adds a lot of fat and calories without you even realizing it. Instead, try an olive oil spray. It goes well on both salads and especially on the pan. It will spread far more evenly and finely. Make sure you do not spray too much, of course, but you could save about 100 calories per cooking session when it comes to olive oil vs olive oil spray.
Change flour tortillas with corn tortillas
It is hard to find someone who says they do not love tacos. If you don’t – you’re lucky, you’ve just saved yourself a lot of calories. But if you’re anything like me, you absolutely love them. However, eating a stack of them usually comes with that guilt as tacos are adding up calories. However, you could save calories and still enjoy them. You’re going to save about 200 calories by changing two flour tortillas for two corn tortillas!
Switch brie for goat’s cheese
I know that goat’s cheese may not sound as glamorous as brie. But do you want to look great or eat glamorous? Goat’s cheese is still very tasty, and you can add it to almost anything. The most important part – one ounce of goat’s cheese provides about 30 fewer calories than brie does.
Swap fried eggs for poached eggs
I know that cracking an egg into the pan in the morning when you’re feeling groggy is faster and easier. Poached eggs can be trickier, but it is worth it. Not only that, but they are just as tasty, and help you save a lot of calories due to the olive oil or butter that you use in frying. It is worth the extra effort to poach your eggs instead of frying them because just two poached eggs will offer on average 100 fewer calories. You’ll save 700 calories a week if you’re eating eggs every morning!
Swap coffee with milk for black coffee
Whether you’re drinking a latte, cappuccino, flat white, or whatever else with milk – you’re adding calories even when you drink coffee. Regardless if you add regular milk, coconut milk, or whichever other – milk or cream in your coffee adds calories. Go for black coffee (sugarless, of course) and you’re going to save up to 100 calories per drink! Having 3 coffees a day? You’ve saved up to 300 calories that day. And you’ve saved money too.
Choose veggie noodles
As long as you invest in a spiralizer, you can make spaghetti out of anything. You could go for zucchini, squash, or anything else. Normal spaghetti does contain a lot of calories. But you can have veggie noodles which are still tasty, and save a lot of calories. One cup of zucchini noodles will contain 180 fewer calories than standard spaghetti.
Swap burger buns for lettuce
A burger is about succulent beef in combination with sauces and tomato or other veggies with bread on two sides. However, you may swap the bread bun for a humble lettuce leaf and you’re going to save yourself 130 calories. If you’re absolutely in love with that bread, at least go for an “open” burger. Similar to sandwiches, opt for a “cabrio” burger by ditching the top bread part.
Switch out potato chips for veggies
Now this is one of the best recommendations I ever got. There were times when we were watching TV, over a football match, or sitting in a park and I couldn’t enjoy the crunchy time, because, as you know, potato chips do nothing good for your belly fat. Chips and dips are full of calories. Well, you can get all the crunch without the calories, saving about 100 calories per serving by switching the oily and unhealthy chips to carrot sticks and sliced bell peppers. Less calories, more nutrients!
Opt for red sauces
While it may seem like a minor calorie saving, as said, it does add up in the long run. Using half a cup of tomato-based sauce over a creamy one, you could cut 20 calories each time. Yeah, that’s not much. But now imagine the amount of calories you’ve saved per year!
Eat pizza correctly
Pizza is not a very good idea at all when it comes to fat-burning and weight-loss cycles. Try to avoid pizza in your cutting cycles altogether. Pizzas are generally very fatty and calorific. But when you can’t resist the temptation anymore, at latest, go for healthier options. First off, opt for pizza with chicken breast over pepperoni, for example. Second, go for thin-crust pizza. Avoid loaded crusts altogether. Lastly, use a paper towel to remove any excess oils (fats) from it. You could save a lot of calories (up to 400 calories) per pizza! Isn’t it great? Enjoying pizza while saving so many calories!
Food Swaps To Cut Calories The Smart Way
As long as you’re going to make all of these healthy food swaps at least once a week, you’re going to save a massive amount of calories, up to 2,000 calories per week! If you think about it, you save a lot of calories while you still go for pizza, tacos, and ice cream. Avoid them (remember you’re in a cutting cycle aiming to burn fat) and you’re going to save a LOT!
Moreover, remember to throw in a regular and intense exercise regime, and with these food swaps for weight loss, you’re going to get a lot of results really fast.
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