
Everyone is aware of dry fruits’ benefits for health, however,…
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:
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:
Here, sharing a few healthy food swaps for weight loss:
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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.
Ans: A few food swaps in your daily choices may help you lower your risk of diabetes, obesity, and heart disease.
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.
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.
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!
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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.
Everyone is aware of dry fruits’ benefits for health, however,…
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