7 SIMPLE AND HEALTHY FOOD SWAPS FOR LOSING WEIGHT

To lose weight, you need to burn more calories than you consume. The best way to control calorie intake is by replacing high calorie foods with lower-calorie, fiber-rich

substitutes. Here are 7 simple and healthy food swaps for losing weight.

#1. SWAP WHITE POTATOES FOR SWEET POTATOES

Sweet potatoes are often regarded as a healthier alternative to the white or regular potatoes. They provide high amount of dietary fiber and fewer calories than regular potatoes. Sweet potatoes also have a lower glycemic index than regular potatoes. The glycemic index is a measure of how quickly blood glucose levels rise after eating. Foods that have a low glycemic index do not cause a quick spike in blood sugar.

#2. EAT WHOLE FRUIT INSTEAD OF DRINKING FRUIT JUICE

Juice tends to be high in sugar and low in fiber. Fresh fruit, on the other hand, contains more fiber than the juice, has a higher water content and fewer calories, all of which are excellent for weight loss. Just eight ounces of regular orange juice, for instance, contains over 110 calories, the equivalent of almost two oranges. However, you won’t feel as filled up, because the juice doesn’t contain any fiber.

#3. CHOOSE WHOLE-GRAIN BREAD OVER WHITE

Whole grains are the best choice for weight loss as they are loaded with nutrients and fiber. Fiber adds volume to foods without adding extra calories, which keeps you fuller for a longer time. A sandwich made from two pieces of whole-grain bread gives you 4 grams of fiber from the bread alone. White bread has none.

#4. OPT FOR BROWN RICE OVER WHITE

A cup of cooked brown rice has 4 grams of fiber. But a cup of cooked white medium-grain rice has just 1 gram. Due to it’s high fiber content, brown rice keeps bowel function at it’s peak and makes the digestion much easier. Brown rice also makes the tummy feel full which results in smaller meal portions and promotes weight-loss.

#5. USE OLIVE OIL INSTEAD OF BUTTER OR FATTY OILS

olive oil is a much healthier choice than saturated fats like butter or trans fats found in processed foods. Research indicates that replacing other types of fats with monounsaturated fats, especially olive oil, helps people lose weight without additional food restriction. Cooking with healthy fats such as olive oil help you feel full longer and raises your metabolism which helps you burn more calories.

#6. DARK CHOCOLATE INSTEAD OF INSTEAD OF MILKY OR WHITE CHOCOLATE

Even though the amount of calories in milk chocolate and dark chocolate are pretty similar, dark chocolate contains significantly less carbohydrates. Milk chocolate usually has about 50 grams of carbs per 100 g, while the amount of carbs in dark chocolate ranges from 8 to 35 carbs. Dark chocolate is also lower in sugar and higher in disease-fighting antioxidants than the milk chocolate.

#7. VEGETABLE SALAD INSTEAD OF CHIPS, COOKIE AND FRIED APPETIZER

Including salads in your regular meals is one of the simplest ways to stay fit. Salad and vegetables are high in vitamins and minerals, full of filling fiber, and low in calories.