When you\u2019re trying to lose weight, it\u2019s easy to focus on what you can\u2019t eat.But there are easy expert-backed swaps that can help you lose weight without sacrificing taste.Try swapping in roasted chickpeas, chocolate almonds, protein coffee and high-fiber wraps.<\/p>\n
Despite the buzz on TikTok and Instagram, you don\u2019t have to be on a restrictive diet to lose weight. In fact, studies show that extreme calorie cutting<\/a> and yo-yo dieting can lead to weight gain and increased body fat over time., The secret to sustainable weight loss? Focusing on foods that are high in protein, fiber and healthy fats<\/a>. These nutrients can help keep you full and satisfied. This makes it easier to slowly trim calories for sustainable, lasting weight loss, without feeling hungry.\u00a0\n<\/p>\n Sounds good. But how, exactly, should you work more of these weight loss\u2013promoting nutrients into your day? Dietitians recommend making the following simple food swaps<\/a> at breakfast, lunch, dinner and snacks. These simple, tasty trades can help you lose weight without hunger pangs and stress of dieting.\n<\/p>\n Strained (Greek-Style) Yogurt Instead of Sweetened Cereal <\/p>\n \u201cBreakfast cereal is typically not a good source of protein and often leaves you hungry within hours,\u201d says Ana Reisdorf, M.S., RD<\/a>. Enter plain strained (Greek-style) yogurt<\/a>. One study found that eating plain strained (Greek-style) yogurt helped women with overweight or obesity feel full.\u00a0\n<\/p>\n How does it work? This protein-rich food is believed to promote the release of satiety hormones that tell you you\u2019ve had enough to eat. When topped with fruit and nuts, it adds carbs and healthy fats to further help keep appetite in check, says Reisdorf. And if you\u2019re in the mood for cereal, you can always sprinkle some unsweetened whole-grain cereal on top for extra crunch.\u00a0\n<\/p>\n Plain strained (Greek-style) yogurt is ideal since it doesn\u2019t have any added sugar. However, if it\u2019s too tart, go for low-fat yogurt over nonfat yogurt. It will be creamier, less sour-tasting and may hold you over longer since fat is digested slowly. Or, drizzle a little honey or maple syrup on top for a touch of natural sweetness.\u00a0\n<\/p>\n Whole-Grain Toast with Cottage Cheese Instead of a Bagel with Cream Cheese <\/p>\n Bagels are high in carbohydrates and low in fiber. The result: An initial jolt of energy followed by a crash, says Abbey Sharp, RD<\/a>. Instead, Sharp recommends whole-grain sourdough toast<\/a> with whipped cottage cheese, sliced pear and pistachios. \u201cThis swap adds satiating protein from the whipped cottage cheese, fiber from the pear to support gut health, and heart-healthy fats from the pistachios,\u201d says Sharp. \u201cThe result is a breakfast that keeps blood sugars stable, provides greater satiety and more nutrient bang for your caloric buck.\u201d\u00a0\n<\/p>\n Don\u2019t love pistachios or pears? Choose your favorite fruit and a different nut, like walnuts, almonds or macadamia nuts.\n<\/p>\n Roasted Chickpeas with Popcorn & Nuts Instead of Chips <\/p>\n \u201cChips are high in saturated fats, refined carbs and salt,\u201d says Sharp. This unnatural combination, characteristic of many highly processed snack foods, like chips, makes them easier to overeat\u2014and that can lead to weight gain.,\u00a0\n<\/p>\n \u201cInstead of chips, try a crunchy snack mix of oven-roasted chickpeas, popcorn and nuts,\u201d says Sharp. You\u2019ll still get all the satisfying crunch of chips, without the urge to eat the whole bag, she says: \u201cThis swap adds protein, fiber and healthy monounsaturated fats (what I have coined the Hunger Crushing Compounds) that improve satiety, balance blood sugars and support heart and gut health.\u201d\u00a0\n<\/p>\n Sparkling Water Instead of Soda <\/p>\n Sweet drinks, like soda, are all too easy to overconsume, says Reisdorf. That\u2019s because they lack nutrients, like protein, fiber or fat, that naturally slow digestion and help keep you full. As a result, their calories and sugar can add up before you know it. No wonder sugary drinks, such as soda, have been linked to an increased risk of weight gain and type 2 diabetes.\u00a0\n<\/p>\n That doesn\u2019t mean you can\u2019t enjoy a sweet-tasting drink. Instead of soda, try sparkling water with citrus or berries<\/a> instead, recommends Reisdorf. \u201cWith this simple swap, you keep the fizzy, refreshing feel but cut hundreds of empty calories weekly and support hydration,\u201d important because thirst can be often mistaken for hunger, she says. If this switch doesn\u2019t reach out and grab you, consider a flavored, sugar-free sparkling water or seltzer.\n<\/p>\n Protein Coffee Instead of High-Sugar Coffee Drinks <\/p>\n Sugary coffees and lattes can have as much, if not more, sugar than soda. Try a protein coffee instead. The added protein will keep you satisfied, prevent blood sugar spikes and help maintain lean muscle, all of which support a healthy metabolism. \u201c[To make it] blend cold brew with a scoop of protein powder or flavored liquid protein drink,\u201d says Reisdorf. \u201cThis is a great way to sneak in a bit of extra protein without even trying and significantly reduces the sugar you might find in a coffee creamer or blended beverage.\u201d\u00a0\n<\/p>\n High-Fiber Wrap Instead of White Bread <\/p>\n \u201cSwap white bread with high-fiber wraps to fill you up on fewer calories,\u201d says Melissa Mitri, M.S., RD<\/a>. \u201cGetting enough fiber is essential for weight loss, as it promotes longer-lasting fullness, but most people aren\u2019t getting enough.\u201d This quick swap is a simple way to trim calories while filling in your fiber gaps at the same time, she says. There\u2019s another bonus, too: In addition to slowing down digestion, fiber also stimulates the release of hormones, like GLP-1, that increase satiety.\n<\/p>\n Just be sure to read nutrition labels to make sure your wrap contains between 5 and 10 grams of fiber. While you\u2019re at it, take a look at the calorie count, as calories in wraps can be all over the place. A good goal is less than 80 calories per wrap.\n<\/p>\n Cocoa-Dusted or Chocolate-Covered Almonds Instead of Candy\u00a0 <\/p>\n In the mood for chocolate? \u201cSwap candy or cookies for chocolate almonds,\u201d says Mitri. \u201cMost candy and cookies are high in sugar and low in nutrients, making it easy to overindulge and consume a lot of calories.\u201d\u00a0\n<\/p>\n On the other hand, a small handful of cocoa-dusted or chocolate-covered almonds<\/a> can satisfy that itch with more nutrition. \u201cAlmonds are rich in protein and healthy fats, which promote a feeling of fullness, making them easier to enjoy in moderation,\u201d says Mitri. In fact, in clinical trials, almonds have been linked to lower body weight and less body fat. This may be due to several mechanisms, including their ability to decrease hunger, which may make it easier to eat less. Plus, research suggests that almonds may have a small weight-loss edge compared to other nuts.\u00a0<\/p>\n Our Expert Take <\/p>\n Losing weight doesn\u2019t have to leave you feeling hungry, restricted or deprived. There are simple expert-backed swaps that can provide the tastes you love and leave you feeling naturally full and satisfied. The key is to look for flavorful foods that are rich in weight loss\u2013supporting protein, fiber and healthy fats<\/a>. These nutrients increase fullness and satisfaction, and have favorable effects on the gut, which may aid weight loss. So, trade those chips for roasted chickpeas, swap in chocolate-covered almonds for candy, or replace your usual latte with a cup of protein coffee. These swaps won\u2019t just make weight loss easier, they\u2019ll make it a whole lot more enjoyable, too.<\/p>\n","protected":false},"excerpt":{"rendered":"When you\u2019re trying to lose weight, it\u2019s easy to focus on what you can\u2019t eat.But there are easy…\n","protected":false},"author":2,"featured_media":258930,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[45],"tags":[102,6636,56,54,55],"class_list":{"0":"post-258929","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/258929","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=258929"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/258929\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/258930"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=258929"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=258929"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=258929"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}