Everyone is aware of dry fruits’ benefits for health, however,…
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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.
1 piece of fish cutlet contains:
1 cup of fish curry, on the other hand, contains:
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.
A cup of butter chicken contains
1 cup of chicken curry with chapathi contains
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!
1 cup of chicken korma contains:
1 cup achari chicken contains:
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.
1 piece of crispy chicken drumstick contains
Whereas 1 piece of tandoori chicken contains
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.
1 cup of vegetable korma contains
1 cup of Indian dal vegetable curry contains
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.
1 cup of pav bhaji contains
1 piece of pav bhaji sandwich, on the other hand, contains
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.
1 cup of Bisi bele bath contains:
1 Cup of Chana pulav, on the other hand, contains
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.
1 cup of dal dhokli contains:
Whereas 1 cup of peas:
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.
1 piece of chicken
1 piece of Barbecue chicken wings, on the other hand, contains
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.
1 piece of naan contains
1 piece of tandoori roti
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.
1 piece of poori contains
1 phulka contain:
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.
1 Tablespoon Of Margarine Contains
1 Tablespoon Of Ghee Contains:
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.
1 cup of chocolate pudding contains
1 a cup of fruit custard contains
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.
1 cup of ice cream contains
On the other hand, 1 cup of strawberry smoothie
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.
1 Tablespoon of Cream Cheese Contains
On the other hand, 1 tablespoon of peanut butter contains
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.
1 piece of Coconut Barfi Contains
1 pieces of dry fruit laddoos contain:
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!
1 piece of Mysore pak
1 piece of oats and nuts laddoo contain:
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.
1 Cup of Rice Kheer Contains:
1 Cup Of Dry Fruits And Nuts Milkshake Contains:
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.
1 small piece of butter cookie contains
On the other hand, 1 piece of Mathis contains
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.
1 Cup Chole Bhature Contains:
1 Cup of Sprouts Poha Contains:
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.
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.
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.