20 Top Healthy Food Swap For Weight Loss In 2023

In life, we are always in pursuit of gain, except for one thing, and we fight equally hard to lose that! That is losing weight. The most searched-for and discussed topic is weight loss. But it does not have to be as hard as we make it out to be. Losing weight is all about making smart choices and healthy food swaps for weight loss.

However, an individual needs to stay on track, stay dedicated, and work hard, especially when you dine out and temptation stares right back at you. Many of us can’t imagine spending a day without having a proper meal. In such cases, here’s what usually goes wrong for people:

• Firstly, people make a drastic change in their diet by excluding unhealthy products, which they give up very quickly because it’s too hard.
• Secondly, many things’ people keep eating unhealthy diets and find it hard to lose weight.

The best way to avoid making these mistakes is by using food swaps for weight loss. However, in this way, individuals won’t need to sacrifice their favorite products and can continue to have a slightly healthy version of them. Also, this process helps you cut calories and practice healthy swaps to lose weight habits by eating healthy food substitutes.

So, some simple food swaps for weight loss can help you shed kilos. Let’s jump in and find you some healthy food swaps:

20 Food Swaps For Weight Loss

Here, sharing a few healthy food swaps for weight loss:

1. It’s a Fun Game Until You Begin To Put On Weight!

Fish Cutlet vs. Fish Curry

Fish is healthy food to have till you start eating it in the wrong way. These cutlets are yummy and deep-fried. Also, it aids kilos in your weight. Instead of consuming fish cutlets, you should swap this with fish curry for healthy weight loss. So, in this way you can, eliminate the extra oil and can even add natural herbs and spices.

Nutritional Value:

1 piece of fish cutlet contains:

Nutrients	Value
Calories	311kcal
Carbs	23gm
Protein	22gm
Fat	15gm

1 cup of fish curry, on the other hand, contains:

Nutrients	Value
Calories	270kcal
Carbs	12gm
Protein	18gm
Fat	17gm

2. A Smart Food Swaps For Weight Loss And To Increase Satiety Levels

Butter Chicken Vs. Chicken Curry With Chapatti

Consuming butter chicken once in a blue moon won’t do any harm, but don’t make it a regular affair. It has a lot of calories. Thus, this is the dish that you have with carbs, the calories count double as it contains ghee, cream, butter, and drops of sugar. So, you can even prepare this dish at home with chappati.

Nutritional Value:

A cup of butter chicken contains

Nutrients	Value
Calories	438kcal
Carbs	14gm
Protein	30gm
Fat	28gm

1 cup of chicken curry with chapathi contains

Nutrients	Value
Calories	459kcal
Carbs	71gm
Protein	18gm
Fat	12gm

3. Go Right With Your Chicken A Good Food Swaps For Weight Loss

Chicken Korma Vs. Achari Chicken

Chicken korma from an Indian takeaway contains more saturated fat than you should eat in a whole day! However, this dish is filled with cream and coconut, and you can expect a chicken korma to beat all cholesterol-raising standards. Achari chicken, on the other hand, is a lavish chicken recipe flavored with pickle spices. We can have it either alone as a starter or as a main course. So, it’s tangy and tasty, and it’s a healthier alternative to the chicken korma. 

Also Read: Foods To Reduce Cholesterol | Healthy Food For Healthy People!

Nutritional Value:

1 cup of chicken korma contains:

Nutrients	Value
Calories	332kcal
Carbs	10gm
Protein	28gm
Fat	20gm

1 cup achari chicken contains:

Nutrients	Value
Calories	284kcal
Carbs	10gm
Protein	43gm
Fat	8gm

4. Healthy vs. Tasty – An Ongoing Battle On Food Swaps For Weight Loss!

Crispy Chicken Drumsticks Vs. Tandoori Chicken

There are always two ways of eating chicken, either in a healthy way or an unhealthy way. However, the crispy chicken drumstick is a classic example of good food cooked badly. Thus, chicken drumsticks available in restaurants are fried twice and contain large amounts of fat! So, should you stop eating fried things? Well, you can make it a healthier choice by grilling it.

Nutritional Values:

1 piece of crispy chicken drumstick contains

Nutrients	Value
Calories	160kcal
Carbs	4gm
Protein	14gm
Fat	9gm

Whereas 1 piece of tandoori chicken contains

Nutrients	Value
Calories	132kcal
Carbs	3gm
Protein	16gm
Fat	6.1gm

5. What, Vegetables Can Be Unhealthy Too?

Vegetable korma Vs. Indian dal vegetable curry

Vegetable korma is not quite good for your cholesterol levels, especially if it is coming from restaurants. These kormas are cooked in refined oil, which kills all the nutrients present in the veggies. You can even include different vegetables for weight loss in your diet to shed some kilos.

However, lentils are a powerhouse of nutrients. They are high in complex carbohydrates, which help to boost your metabolism and burn fat. They are high in fiber and thus help to lower cholesterol levels. So, let’s check out the best food swaps for weight loss nutritional level of these two veggies.

Nutritional Value

1 cup of vegetable korma contains

Nutrients	Value
Calories	294kcal
Carbs	46gm
Protein	8gm
Fat	9gm

1 cup of Indian dal vegetable curry contains

Nutrients	Value
Calories	235kcal
Carbs	35gm
Protein	14gm
Fat	5.7gm

6. Drooling Over Pav Bhaji? Is Good Food Swaps For Weight Loss?

Pav Bhaji Vs. Pav Bhaji Sandwich

Hot pav bhaji is a sight to behold. But it appears that this melt-in-your-mouth delectable dish isn’t so good for your waistline. So, what to do? Just swap it up! Create a sandwich with pav bhaji. Get whole wheat bread. Fill it up with vegetables flavored with pav bhaji masala and enjoy it completely guilt-free. These flavorful sandwiches are love.

Nutritional Value

1 cup of pav bhaji contains

Nutrients	Value
Calories	195kcal
Carbs	31.5gm
Protein	6gm
Fat	5.5gm

1 piece of pav bhaji sandwich, on the other hand, contains

Nutrients	Value
Calories	160kcal
Carbs	32gm
Protein	3gm
Fat	2gm

7. Some Pulav Love?

Bisi Bele bath Vs. Chana pulav

Roasted chickpeas or Chana contains complex carbohydrates, protein, and fiber. This regulates the sugar absorption in your body which is a healthy swap for weight loss. Also, chana is a great source of choline, which plays and crucial role in brain function. Moreover, it aids in weight loss as well.

Nutritional Value:

1 cup of Bisi bele bath contains:

Nutrients	Value
Calories	200kcal
Carbs	32gm
Protein	8gm
Fat	5gm

 1 Cup of Chana pulav, on the other hand, contains

Nutrients	Value
Calories	196kcal
Carbs	33gm
Protein	11gm
Fat	2gm

8. Yum In The Tum!

Dal Dhokli vs. Peas And Spinach Curry

Peas are good for digestion. The presence of high fiber content in the pods helps in maintaining good digestive health. As fiber adds bulk to the stool, thereby enhancing smoother bowel regularity. Also, the presence of iron in peas helps combat fatigue and gives you strength. Also, the presence of rich in vitamin C, which makes it one of the best immunity buildings.

Nutritional Value:

1 cup of dal dhokli contains:

Nutrients	Value
Calories	186kcal
Carbs	28gm
Protein	6.8gm
Fat	5.6gm

Whereas 1 cup of peas:

Nutrients	Value
Calories	144kcal
Carbs	19gm
Protein	9gm
Fat	5gm

9. Chicken Dish A Hard Food Swaps For Weight Loss

Chicken 65 Vs. Barbecue Chicken Wings

The hardest part of eating non-vegetarian food is when you are eating out. Thus, consuming barbecue chicken wings has vitamins and mineral content chicken wings can help recover and heal the body from many injuries. Also, it treats depression and other mental health. So, the nutrients present in the chicken are good for brain health.

Nutritional Value:

1 piece of chicken

Nutrients	Value
Calories	120kcal
Carbs	4gm
Protein	12gm
Fat	6gm

1 piece of Barbecue chicken wings, on the other hand, contains

Nutrients	Value
Calories	94kcal
Carbs	3gm
Protein	10gm
Fat	5gm

10. The Flatbread Love

Naan Vs. Tandoori Roti

Indian flatbreads are much loved by everyone and melting butter into the smooth texture of the naan is a love. But, like all good things, there’s a con. However, naan is made up of refined flour, much like the ever-popular pita bread. So, as it contains carbohydrates that provide the human body with energy also contains protein, healthy fats, and iron.

Nutritional Value:

1 piece of naan contains

Nutrients	Value
Calories	262kcal
Carbs	45gm
Protein	8.7gm
Fat	5.1gm

1 piece of tandoori roti

Nutrients	Value
Calories	240kcal
Carbs	46gm
Protein	7gm
Fat	2gm

11. Take The Less Oily Route

Poori Vs Phulka

Pooris are deep fry so try to avoid regular consumption of pooris. On the other hand, phulka is the best to have. It is low in calories and good for weight-watchers. Also, phulkas are excellent for diabetic patients and they will not shoot up your blood sugar levels as they are a low GI food. However, this is an excellent antioxidant and easy food swaps to lose weight and also contains vitamin B1.

Nutritional Value:

1 piece of poori contains

Nutrients	Value
Calories	141kcal
Carbs	12gm
Protein	2.3gm
Fat	9.8gm

1 phulka contain:

Nutrients	Value
Calories	101kcal
Carbs	16gm
Protein	4gm
Fat	2gm

12. Eat Fat To Lose Fat

Margarine Vs. Ghee

Adding a dollop of ghee to the rotis and dal is a blessing. This golden liquid works its magic on almost all Indian foods. Also, it helps in adding essential fats to your diet and helps in vitamin D absorption. But wasn’t margarine the fat of choice sometime back? Well, things have changed in the nutritional world. So, let’s check out the nutritional differences between both healthy swaps for weight loss.

Nutritional Value

1 Tablespoon Of Margarine Contains

Nutrients	Value
Calories	102kcal
Carbs	1gm
Protein	0gm
Fat	11gm

1 Tablespoon Of Ghee Contains:

Nutrients	Value
Calories	112kcal
Carbs	0gm
Protein	0gm
Fat	13gm

13. Custard Over Pudding

Chocolate Pudding Vs. Fruit Custard

Everybody likes chocolate pudding and has a lot of added sugar. But a natural sweetener always works, especially when you have a natural sweetener called fruit. Thus, winter fruits in India also boost immunity and are full of natural fiber, vitamins, and minerals. However, you can even add dry fruits which can provide a healthy quotient. So, this is a perfect option to satisfy your sweet craving.  

Nutritional Value

1 cup of chocolate pudding contains

Nutrients	Value
Calories	142kcal
Carbs	23gm
Protein	2.1gm
Fat	4.6gm

1 a cup of fruit custard contains

Nutrients	Value
Calories	113kcal
Carbs	21gm
Protein	4gm
Fat	2gm

14.  I Scream We Scream We All Scream For A Strawberry Smoothie!

Icecream Vs. Strawberry Smoothie

A strawberry smoothie is not a match for everybody’s favorite ice cream. But the point is, there are more bad things than good things in ice cream and we will like to change that, right?

However, ice cream contains all the bad kinds of fat (the one you should avoid like the plague) way too much sugar and artificial flavoring and additives that messes up your hormones big time. A strawberry smoothie, on the other hand, is high in all protein, essential fats, and fiber. It’s what you can call a complete meal in a glass.

Nutritional Value

1 cup of ice cream contains

Nutrients	Value
Calories	273kcal
Carbs	31gm
Protein	4.6gm
Fat	15gm

On the other hand, 1 cup of strawberry smoothie

Nutrients	Value
Calories	280kcal
Carbs	56gm
Protein	13gm
Fat	2gm

15. Peanut Butter In Everything

Cream Cheese Vs. Peanut Butter

Regular cream cheese packs have a lot of fat, especially the ones that are bad for you, you know the kind that blocks your arteries, the works. Also, the fat-free versions of these cream cheeses are not good and have a lot of preservatives.

Nutritional Value

1 Tablespoon of Cream Cheese Contains

Nutrients	Value
Calories	51kcal
Carbs	0.8gm
Protein	0.9gm
Fat	5gm

On the other hand, 1 tablespoon of peanut butter contains

Nutrients	Value
Calories	94kcal
Carbs	3.9gm
Protein	3.5gm
Fat	8gm

16. Desserts + Dry Fruits = Yumilicious!

Coconut Barfi Vs. Dry Fruit Laddoo

Delicious and mouth-watering coconut barfi is blended with ghee and nuts. But there is a saying, ‘a moment on the lips lies forever on the hips.’ So, food swaps for weight loss are the only perfect way to replace heavy foods with healthy ones. However, settling on the perfect and oh-so-delicious dry fruit laddoo is best.

Nutritional Value:

1 piece of Coconut Barfi Contains

Nutrients	Value
Calories	182kcal
Carbs	4.95gm
Protein	0.39gm
Fat	7.7gm

1 pieces of dry fruit laddoos contain:

Nutrients	Value
Calories	182kcal
Carbs	29gm
Protein	1.6gm
Fat	7.7gm

17. Healthy Combination Of Good Fats, Carbs, And Protein

Mysore Pak Vs. Oats and Nuts Laddoo

This rich sweet has the taste of ghee and gram flour which leaves a lingering sweet after-taste on your mouth. But this sweet is not great for your insulin levels. So, it is good to make a switch from Mysore pak to a healthier oats and nuts laddoo. Thus, oats, as they say, are ‘health in a bowl’ and can use in myriad ways, one of which is making it into a laddoo. In these, you can add plenty of nuts to the concoction. So, this makes them count in fiber rich foods, protein-rich food, and satiating!

Nutritional Value

1 piece of Mysore pak

Nutrients	Value
Calories	168kcal
Carbs	4.95gm
Protein	0.39gm
Fat	16.35gm

1 piece of oats and nuts laddoo contain:

Nutrients	Value
Calories	210kcal
Carbs	24gm
Protein	6gm
Fat	10gm

18. Healthy Milkshake

Rice Kheer Vs. Dry Fruits and Nuts Milkshake

In our Indian culture birthday celebrations are incomplete without a big bowl of cold and creamy rice kheer. And you can also have them but only on birthdays. But for the rest of the days, you can settle your craving for something like dry fruits and a nuts milkshake.  

Well, rice kheer isn’t bad, but it has the potential of containing a whole day’s worth of calories. You can skip it and have a calcium and protein-rich milkshake instead. In these shakes dry fruits act as a natural sweetener, especially when you use dates and raisins.

Nutritional Value:

1 Cup of Rice Kheer Contains:

Nutrients	Value
Calories	262kcal
Carbs	34gm
Protein	8.4gm
Fat	10.6gm

1 Cup Of Dry Fruits And Nuts Milkshake Contains:

Nutrients	Value
Calories	229 kcal
Carbs	18.1gm
Protein	6.3gm
Fat	13gm

19. Healthy Munchie With Cup Of Caffeine!

Butter Cookies Vs. Homemade Mathi

Packaged foods are always bad for our health. So, no more packed biscuits. These packed foods have added sugar and preservatives. Also, in your snack time, you can swap these packed biscuits with ‘Homemade Mathis’. Thus, these homemade Mathis are the best weight loss food swap and aren’t too bad for you, and ensure you have a good lipid profile report in the impending months as it is good for cholesterol and trans-fat-free. However, these are beneficial for diabetics and obese patients as well.

Nutritional Value:

1 small piece of butter cookie contains

Nutrients	Value
Calories	70
Carbs	10.5gm
Protein	0.9gm
Fat	2.8gm

On the other hand, 1 piece of Mathis contains

Nutrients	Value
Calories	75kcal
Carbs	8gm
Protein	5gm
Fat	2.3gm

20. Sprouts? A Perfect Swap

Chole Bhature Vs. Sprouts Poha

There cannot be something as tasty and as spicy as a hot plate of chole bhature. However, imagine what will happen when we begin to have too much of this on regular basis. That’s why swapping chole bhature with sprouts poha is a perfect way. Moreover, poha is the right source of essential minerals and vitamins, including iron. It is also a good source of vitamin B1 and helps stabilize blood sugar.

Nutritional Value

1 Cup Chole Bhature Contains:

Nutrients	Value
Calories	255.5kcal
Carbs	29.5gm
Protein	6.5gm
Fat	13.5gm

1 Cup of Sprouts Poha Contains:

Nutrients	Value
Calories	260kcal
Carbs	50gm
Protein	9gm
Fat	2gm

A Word From Fitelo On Food Swaps For Weight Loss

Therefore, these were some of the food swaps for weight loss. These substitutes are perfect because they help you to keep your favorites in your meals. We at Fitelo, recommend you try these food swaps for weight loss because this will help you a lot in your weight loss journey.    

However, after following these weight loss swaps you still find trouble losing weight then you can consider making a one-time investment in a weight loss program.

How To Lose Weight Fast 9 kgs in 60 days (Customized Diet Plan) 

Are you wondering how to lose weight in only 2 months? Then, watch this short and inspirational video of our client explaining her expereince with Fitelo.

Frequently Asked Questions

Q: What Are The Benefits Of Food Swaps For Weight Loss?

Ans: A few food swaps in your daily choices may help you lower your risk of diabetes, obesity, and heart disease.

Q: Which Foods Swaps For Weight Loss Is Good?

Ans: Swap white breads, bagels and muffins for wholegrain varieties. Swap butter and cheese in your jacket potato for reduced fat spread and reduced salt and sugar baked beans.

Q: How Do Food Swaps For Weight Loss Work?

Ans: Think of food swapping as a local barter system where people swap homegrown produce such as fruit, vegetables, eggs, or herbs with one another.

Q: Which Diet Is The Quickest Way To Lose Weight?

Ans: Low-Calorie Diet (LCD)
These diets usually allow about 1,000 to 1,200 calories a day for women and 1,200 to 1,600 calories a day for men. An LCD is a better choice than a VLCD for most people who want to lose weight quickly.

Fun Fact

If you love food and love exploring, switching towards desi Indian food would be worth your day out, not just in terms of calories, but variety as well, want to know how? Click Here!

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here, accordingly. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.