20 Effortless Healthy Food Swaps To Cut Thousands Of Calories 

WATCH 🎥: 50 Foods You Must Avoid If You Want To Lose Weight - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TRv9BSq2yZI.html

Most important tip : stop procrastinating, start practising

The worst thing about this is that healthy food is more expensive and hard to find than junk food

Tips 1. Cut down on sugar: switch cinnamon instead of sugar as it can trick your Brain and manage your craving 2. Choose fresh fruit over dehydrated fruits as reduced vitamin C and increased sugar 3. Sip seltzer water instead of soda 4. Swap white pasta for whole wheat as it contains more finer/protein and is complex carbs 5. Choose cauli rice over white rice 6. Go for Greek yoghurt instead of low fat as Greek yoghurt contains more protein and less fat/sugar 7. Zoodles over noodles 8. Boil or poach egg instead of frying them 9. Eat whole fruits instead of juice 10. Spread mashed berries and not regular jams on bread 11. Eat grilled chicken breast instead of breaded chicken tenders 12. Drink chocolate milk instead of chocolate milkshake 13. Choose the right pizza crust: making the switch to low calories crusts made out of coconut flour or cauliflower crust 14. Swap regular chips with veggies and dips 15. Satisfy your sweet tooth with grapes rather than ice lollies 16. Prepare red sauce pasta not white sauce pasta 17. Go for Merlot instead of margarita as it can lower cholesterol level and regulate heart health 18. Marinate meat in mustard not bbq sauce 19. Swap white bread with Rye bread 20. Choose dark chocolate over milk chocolate Thank me later

A word of encouragement: the longer you go without fatty, high carb, or processed food, the less you will crave it. Last year I was eating a lot of fast food to cope with work/pandemic stress & gained 12 lbs. This year I promised myself to cook healthy meals at home at least 5 days a week. Not only did I lose my quarantine gains (& some extra: -18lbs!!) but I literally can’t have more than a single pizza slice on cheat days without feeling bloated anymore. I also discovered I love burgers but hate buns so I now order them “salad style”. And I completely lost my craving for sweet processed foods like donuts. All in 4 mos! Btw- no matter where you are in your journey, you deserve self love, bc people of all sizes matter 💖 Leave yourself room for some treats (for me, I still have my eggs fried & I’ll occasionally have a soda to stay awake) & don’t feel bad if some of these alternatives aren’t for you (personally I haaaated cauli rice & 0 cal shiitake pasta)

To everyone who reads🥰 Have a beautiful time ahead❤😊

I’ve been living a high volume/low calorie lifestyle for a month. So far lost 11 pounds - eat sautéed cabbage instead of rice - carb balance tortillas - buy low cal popcorn & rice cakes (u can eat A LOT) - Aha & Nixie Seltzer water instead of soda (my soda addicted friend approves the taste) - Asparagus & sushi is a good meal with coconut aminos instead of soy sauce - make smoothies for breakfast - iced coffee made at home but watch ur creamer cals - shop at Aldi to save $$ - end every evening with a walk

I see it like this , it's okay to eat certain foods that you love just in moderation, dont live off it. That way your not depriving yourself. I love the suggestions, I do the frozen grapes and wheat pasta.

If you want a healthy chocolate smoothie recipe try this: 2 bananas chopped 2 cups of milk 2 table spoons of cocoa powder 1 cup of blueberries To sweeten try a table spoon of malt extra it’s much healthier than sugars and has a distinct yummy flavour This was created by my Nana and is very delicious

one of the best videos about nutrition ive seen, realistic, inspirational and informative 💕

Love videos that show alternatives. It's easy to find out what not to have, but often we have a hard time finding replacements.

A tip. I used to eat a lot a lot of chocolate candies cakes biscuits on daily basis with soda drinks. And I also ate noodles daily and cheesy mayo junks every other day. I switched to fresh fruits. I eat one to two eggs daily fried in one teaspoon butter. Switched to bran and whole wheat bread. I drink 2 cups of milk tea with one teaspoon sugar. Its my sweet treat that makes me happy through this journey. I cut white rice completely. Junk food completely. Cakes and baked foods are also cut. I eat these things after 8 to 9 days in less amounts to give me treats. With 40 mins cardio every 2nd day (4 days a week) and this routine I lose 17 kgs in 5 months. From 79 kg to 62 kg.

Matthew 7:17 Even so every good tree bringeth forth good fruit; but a corrupt tree bringeth forth evil fruit.

I am very skinny and have always struggled to gain weight and eating healthier foods has actually helped me gain weight in a good way

Thank you so much for the swaps. This is what I wanted the most! 😊

You really encourage me to eat healthy foods, thanks a lot

IDK but I've stopped frying most of my food and using a griddle instead of frying them because you don't need oil to cook it and I especially love french toast, eggs and pancakes made on my griddle.

I am sad I feel like crying I don't even know why tf I am typing this here. Hope you guys have a nice day 🙏

You shouldn’t cut out foods entirely that leads to you starving yourself and things and your diet isn’t enjoyable. Have treats in moderation

These are some great tips! _Thanks_ !

I've lost my discipline again. 😟 But I'll keep trying! 🙂 I'll never give up on having a better health! I want to live longer. 🙂 Thank you for this sir! Your videos are so helpful to me! 🙂

For the red wine tip, you can in addition look for a dry wine. The dryer a red wine is, the less calories it has.

Perfect video! Thanks

Hello everyone How you doin'! I'm living a Bachelor's for a while now and I just love to try new healthy awesome food combo like a natural organic 💯 % natural 😋 , I want you to try one of my all-time favorite that I've created after so many experiments. Here it is Ingredients 1-Yogurt 250 grams low fat unsweetened unflavored 2- banana 🍌 1 around 100 or 120 Gram. 3- Apple 50 to 70 grams peeled (my favorite is 60 % ripe hard red preferred. 4- Almonds 5 - 7 presoaked for 3-5 hours and peeled. 5- Raisins 10 - 15 presoaked for 3-5 hours. 6- Cardamom powder 0.5 gram. 7- Pomegranate 1 or 2 tablespoon. 8- Chia seed 5 grams pre-soaked. 9- honey 1 tablespoon or as per taste. 10-Grapes (if available) Method Whisk the yogurt well Crushed the banana and apple with a fork. Don't blend it. Sliced the almonds and Mix all the ingredients and set it at room temperature for a few minutes. And you all set to enjoy my creation. Nutritional information Loaded with 💯 % natural fiber, sweetener, multivitamins, essential minerals, fat, calcium, probiotics and the list goes on and on. Note: this is my exclusive food combo and may cause some individuals a few problem but I'm sure this is gonna be awesome because I had it a few hours ago and I'm having it almost every day, because I can't quite sweet treats so that's why I invented it, if you it please subscribe, share, and comment.

Wow one. Happy to see i follow all these tips and lost 6 kgs in last few months fortunately :)

Really helpful 😍😍😍

I agree with all but #11 !!! I have cancer and I deserve a treat. Seriously, thank you for a wonderful, educational video.

Thank you so much for this

Love your channel

I think a lot of people are going to change their bad eating habits, especially with the poached egg instead of a fried egg. very valuable content.

Very helpful, thanks Bestie!

Thanks God coz have made it 15days without drinking soda and sweets!!! But its too hard... Wish me a good lack!

Thank you for this video!

Ty so much for a this information 😊😊😊😊

I learned so many things from ur vedios thanks a lot🤗

When dealing with healthy foods you usually have to pick 2 out of 3: 1) convenient, 2) affordable, 3) delicious. My issue for the longest time was that I wanted all 3 of these at the same time, and generally speaking only highly processed, unhealthy foods check all 3.

Favorite sweet treat is skor protein bar or hersheys candy cane protein bar (both homemade)

Thanks!

I love the frozen grapes. They are a piece of heaven. So good. You need to try them!🍇😍

Awesome video thanks bro

7:53 frozen cherrys are really good too

I love your all videos 🥰

Thank you so much BESTIE for your very interesting VIDEO. I LOVE ALL YOUR VIDEOS😘

Watching 03.11.22. Back to eating properly. Thank you SDS

Thank you.

Giving me more motivation to eat healthy!

Great! seeing all these foods made me hungry!!

Beautiful and very Effective TOP SECRET ADVICE. RESPECT fr0m PAKISTAN

In my country , Greece , soda is seltzer water and refrigerated items , like coca cola and stuff are the "soda". But eventrually I understood what you meant

Im always craving for snacks .. this video is very useful . Tq for your ideas

Whole wheat pasta/rice/bread has the same or sometimes even more calories than the white version, similar amounts of protein and slightly more fiber. Eat whatever of those you like more. Count calories. Some goes for dark over milk chocolate.

Heeeey! I use Organic honey, now I am eager to try my tea with cinnamon instead. Thanks for the suggestion

Yeah sure, I see this video but fighting the temptation is so damn hard 😭😭😭

I use honey and dates instaed sugar

Great food swap tips.

Awesome ideas 🤟

One of my favorite sweet treats is black grapes. :D

My diet plan is Breakfast a smoothie and 3 hard boiled eggs and Lunch a wrap with children and tomato and bell peppers and lettuce.

"Sweeten with cinnamon"... Well, I have severe allergy to cinnamon, so I'll stick to stevia 🤣

Love u so so much bestiee❤❤❤❤❤😘😘😘😘😘

everyone I recommend doing #11 (5:32) I'v changed from only eating grilled chicken and not fried chicken, and trust me its worth it and possibly tastes even better

Superb

Oh I love grilled chicken. I started eating it after hearing that it had less cholesterol than fried chicken. I don’t eat fried chicken as much anymore but I eat it sometimes in moderation. And I’m kinda still confused of how dark chocolate has healthy benefits cause there’s usually no nutritional value in sweets. After watching this video I’ve been thinking of trying to eat Greek yogurt.

I use cinnamon and jagery instead of sugar

FYI, they make tons of alcohol seltzers now. Very low sugar and low cal. Seltzer plain is fine but a bit of vodka makes it even nicer imo 😎😜

ah, no matter for me. My mom always suppose to buy us whole grain bread insteaddoff fine. I did not even knew what fine was

actually what you said to be greek yogurt is actually what we call yogurt dessert. actual greek yogurt has thicker texture and it is actually healthier than what you showed. i dont know if there are companies exporting actual greek yourt in usa but if you have ever tried tzatziki you will be amazed at how much better greek yogurt is

Ok

thanks

Tried the cinnamon one. Now I am highly addicted to it 😢

About frozen grapes, I also like frozen bananas and frozen mandarins

I don't have Rye Bread. Can I do Whole Wheat Bread instead?

Thank you so much

wheat bread is my fav

hiii thx for all the advices but can u plz tell us what is the cauliflower rice and cauliflower dough and how we can make it at home thx

My tips: If you want to lose weight (specially belly fat) you need to consider what to eat and when to eat, even more what not to eat: 1- Avoid: Sugar, polyunsaturated fats (processed packaged foods/products, vegetable seed oils), ingredients on label that normally you dont eat on nature food (MSG, Additives, aspertame); 2- Fruits: Eat 1 per day on maximum and fresh with the skin, fruit has fructose which only is metabolized by liver, makes it fatty, also increasing insuline levels. Skin has a lot of fiber to prevent the spike of insuline.From those avoid banana, melon, grapes while avocado, apple, pear are great. 3- Cut on carbs in general. (Bread, pasta, rice, cereals, potatoes, cookies of any kind). The only one from these that is alright is oats so you can have oatmeals. 4- Replace with fats, proteins, fiber: Meat/fish and vegetables/salade with olive oil/balsamic vinegar and eggs. 5- Lots, lots, lots of water Now the when to eat: 1- Eat infrequently: 3 times per day maximum, you need keto state on your body, insulin low so that your body burns body fat even when doing nothing. I eat 2 times per day with interval of 7 hours. Lunch (which is my breakfast) 13h, dinner 20h. On breakfast I dont break the fast, I just drink tea (lemon balm tea specially to get less stress. Stress causes your body to produce cortisol and produces glucose, making your insulin higher and storage mode). 2- Dont drink water on meals or coffee. Stop the water intake from 30min before meal until 1/2h after meal. Now about what not to do on eating: 1- Focus 100% on what you're eating, no distractions. It will make difference on digestion as your brain also is focused on that task only. 2- Eat well, chew well everything you eat. Video tips and my opinion: 1- Cinnamon instead of sugar: Yes I agree, specially when you transition. At the some stage though reduce either progressively and then you will be able to drink coffee/tea without adding anything. 2- Yes and also avoid fruit juice, avoid fruit salade. Eat whole fruit with the skin when possible except for ones bought on supermarket. Eat on maximum 2 fruits per day. 1 on each of the meals if you're on intermittent fasting. 3- Water and tea without sugar are the best drinks. 4- Avoid both, yes the option is slightly better but still both are not good. 5- Yes, cauli rice, sauercraut are great replacers of rice, pasta, potato. 6- Don't eat any yogurt 7- Yes, same as 5 8- Yes 9- Yes, well I said it on 2 xD 10- Regardless, don't eat bread. Eat the berries by hand 11- Yes 12- Avoid chocolate milk and milk in general. Milk only until you get to 25 years old and fat milk, not skin. If you want to add chocolate, add just cocoa and very small amount. 13- Dont do "cheat days", instead, on the things to avoid you can have once in a while if you're healthy. But if you're with any illness (diabetes, heart decease, artery decease) dont do any cheat days; 14- Veggies yes 15- In any of the ways, did you know internally Sugar blocks Vitamin C that is essential for your gums? Avoid sugar in any kind (sugar, fructose & glicose, high fructose corn syrup, aspertame) 16- Both are bad unless you make the tomato sauce. 17- Point nº3 18- Use butter and pepper 19- Its a bit better but still, point nº10. Avoid bread. eggplants, bell peppers, cucumbers can replace bread. Open (in case of cucumbers stay only with skin, eat the inside and then you can replace bread using its skin 20- Yes but still its preferable to try to get closest to 100% cacao like on nº12. Raw cacao to add to milk, tea

I was just watching the vegan teacher singing a song to gordan ramsay

My favourite sweet id choclate cake 😍😍

Love the way this was broken down

Parts 4 and 19 are a misconception. If your goal is weight loss, there is not much of a difference in using white pasta vs whole wheat or white bread vs rye bread. The only real difference in weight loss is that whole grains contain a bit more fiber, which takes longer to digest. If you like your refined carbs over whole grain, just eat them. It's not that big of a deal if you just don't overeat.

Living in Greece and being Greek also didn't know that for greek yogurt 😅

My favorite is donuts and cake and chocolate

Yess thank u

Love it

It depends in how you fry foods. For vegetables I use only water, that's if I'm not steaming them. Olive oil or avacado oil is not as bad for you as you probably think, and you only need to use a small amount.

Cake & ice cream is my favorite sweet food

If you want something to sweeten stuff with instead of sugar than then buy a pack of Erythrithol which is a very good 0 calorie sweetener that doesn't effect your blood sugar or teeth. Use it as normal sugar just don't eat more than 80g a day or your stomach will have a say in that.

Chocolate cake and cupcakes and strawberrie liekqurish.

Hi! I don’t like red sauce though. Is it a good idea to use olive oil too or just eat the pasta plain?

What about frozen fruits ?

Yes I thank God that now am drinking tea without sugar, I make sure that I put lemon thou it burns me, am that kind of person who drinks hot tea 🙄🙄🙄but tea without sugar can burn 😂😂😂am trying to avoid sugar

Hahahahahahha EAT PIZZA, CHOCOLATE MILK ,EGGS AND CHICKEN WHT???? some good swaps also however : )

Is chocolate milk different to chocolate milkshake in the US? Because here in the UK I'd use the terms interchangeably.

you can still eat all these foods and still lose weight it all comes down to calories in vs calories out just be mindfull of what you eat plus you dont need to be scared of carbs. Beside sometimes the regular bread will have less calories than the whole one

Plz stop showing this tempting video clips of food..🤤🤤 I m literally craving right now..😌 foodie people problems u know 😛😛

Raisin cookies are good

My favorite snack is a . Protein bar

what is seltzer water? is that sparkling water?

I usually have brown rice or quinoa instead of white rice

My healthy dessert choice is organic chocolate chip cookies