food Health

5 healthy food swaps you need to do to lose weight

Looking for healthy breakkie recipes to lose some fat or stay lean? Maybe you are already having a pretty healthy breakfast, you just need to change some ingredients or the way you use them. It’s very important! In this blog post we give you 5 food swaps to make your morning meal a bit healthier eveyday.

1. Regular Peanut Butter for Real Peanut Butter

Peanut butter is a healthy essential for many people, but did you know that not all peanut butters are the same?

Many peanut butter brands on the market contain palm oil, cane sugar, salt a many other unhealthy ingredients


The real peanut butter you want in your diet contains only one ingredient: ROASTED PEANUTS.

Think about it this way: when losing weight and being healthy you want the food to be as natural as possible, and if it’s organic even better.

If you don’t want to give up on peanut butter make sure you are reaching for the right one, double-check the ingredients list before you buy it.

Here is the ones we recommend:

2. Fruit Juice for Whole Fruit

One of the main concerns people have towards this is:

If they both have the exact same amount of calories, the exact same amount of water, nutrients vitamins and minerals… What’s the difference?

Well, first of all they don’t maintain the same amount of vitamins, but the biggest difference is in the the skin and the pulp. And here is why:

When a whole fruit is pressed or squeezed to make juice, some of the nutrients, most notably fiber and the water-soluble vitamins, are lost in the process. While 100% fruit juice is not completely devoid of nutrients, it is undoubtedly less nutrient dense than the whole fruit that it came from.

The edible skin of many fruits is the part of the fruit higher in fiber, antioxidants and vitamins. The skin is one of the places where the fruit interacts with sunlight, and forms a variety of colored pigments that absorb different wavelengths of light. These pigments, including carotenoids and flavonoids, are well researched as nutrients that protect our health and nourishment.

Let’s talk fiber; a cup of apple juice that you can see straight through (pulp removed) contains no measurable amount of fiber. To create this 8-ounce glass of juice, approximately 3-4 apples are needed (depending, of course, on the size and density of the apples). Each of these 3-4 apples contains about 3.75 grams of dietary fiber, for a total of about 12-15 grams of dietary fiber. All of these 12-15 grams are lost in the production of clear apple juice! These 12-15 grams of lost fiber, if added back into the juice, would fully double our average daily fiber intake! Plus due to whole fruits’ fiber content, your body absorbs the natural sugars more slowly; therefore, you’re less likely to experience a spike in your blood sugar level.

So in conclusion: If you are trying to stop drinking soda and you are switching it by fruit juice, it ok. But remember that when trying to lose weight feeling satisfied, sugar and fiber are very important, and I’m sure you agree that eating 3 apples will fill you more than a glass of juice.

3. Latte for americano

Not many people can live without coffee. Coffee has the power to energize us and get us going, especially on very early mornings.

Coffee can actually be a good thing, as long as you keep it as sugar free and clean as possible.

When preparing your coffee at home is very easy to control these things, no sugar and just a dash of unsweetened almond milk will do, but when ordering your coffee small changes make a big difference.

The easiest way to make sure you are avoiding these extra calories and sugars but maintaining the caffeine is to go for an Americano.
To show you the best example we took the calorie chart from Starbucks. All beverages are a size Grande with 2% milk and no whipped cream.

And remember: is always better to eat your calories than to drink them.

If you are trying to lose weight but don’t want to sacrifice the flavored coffee we recommend Beanies soluble coffee. Each serving is 2 calories if you just mix them with water, they taste amazing and have lots of flavours. They offer packs with all flavours for you to try. If you can’t drink americano you can always add a dash of milk later, although if you add 100ml of milk calories won’t go too high and your coffee will taste amazing, no sugar needed.

4. Granola for Rolled Oats

Paired with greek yogurt, granola can be a fast go to breakfast for many people. However not all granolas are as healthy as you might think.

They can be highly processed and super high in calories and sugar. If you can’t let go of granola we recommend to take your time and create your own every week.
If you have no time and prefer a cleaner, lower calorie version you can always go to rolled oats, aka old-fashioned plain oats.

They are healthy unprocessed, full of healthy fiber and still very fast and delicious breakfast.
Top them with Greek yogurt and berries and you’re all set.

These are the ones we like, they are gluten-free and only contain one ingredient: Whole Grain Oats.

5. Fruit Yogurt for Greek Yogurt

Contrary to popular belief not all yogurts are healthy. In fact most of them contain a bunch of added sugars, sweeteners and trans-fats.

Swap your regular yogurt with the most natural low-fat greek yogurt you can find. This way you’ll make sure to load up on a lot more proteins with zero added sugars and zero artificial sweeteners.

Let us know if you enjoyed this post and if you learned something new today. Feel free to let us know your favorite go-to fit swaps to keep you body lean or when trying to lose some wheight!

28 thoughts on “5 healthy food swaps you need to do to lose weight”

  1. Many thanks !!! What it says about changing your regular yogurt for the most natural Greek yogurt will help a lot to control my anxiety.

    Do you know if I can use the myfitnesspal app? as a control over the intake of food and not spend the daily calories.

    Or what other application do you recommend?

    I will combine all your recommendations with what I am doing to improve my results, and that I consider a good combination.

    I await your answer thank you!

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    I want to pass along some very important news that everyone needs to hear!

    In December of 2017, Donald Trump made history by recognizing Jerusalem as the capital of Israel. Why is this big news? Because by this the Jewish people of Israel are now able to press forward in bringing about the Third Temple prophesied in the Bible.

    Jewish Rabbis have publicly announced that their Messiah will be revealed in the coming years who will be a leader and spiritual guide to all nations, gathering all religions under the worship of one God.

    Biblical prophecy tells us that this Jewish Messiah who will take the stage will be the antichrist “who opposes and exalts himself above all that is called God or that is worshiped, so that he sits as God in the temple of God, showing himself that he is God” (2 Thessalonians 2:4). For a time he will bring about a false peace, but “Therefore when you see the ‘abomination of desolation,’ spoken of by Daniel the prophet, standing in the holy place (Matthew 24:15)…then there will be great tribulation, such as has not been since the beginning of the world until this time, no, nor ever shall be” (Matthew 24:21).

    More importantly, the power that runs the world wants to put a RFID microchip in our body making us total slaves to them. This chip matches perfectly with the Mark of the Beast in the Bible, more specifically in Revelation 13:16-18:

    “He causes all, both small and great, rich and poor, free and slave, to receive a mark on their right hand or on their foreheads, and that no one may buy or sell except one who has the mark or the name of the beast, or the number of his name.

    Here is wisdom. Let him who has understanding calculate the number of the beast, for it is the number of a man: His number is 666.”

    Referring to the last days, this could only be speaking of a cashless society, which we have yet to see, but are heading towards. Otherwise, we could still buy or sell without the mark amongst others if physical money was still currency. This Mark couldn’t be spiritual because the word references two different physical locations. If it was spiritual it would just say in the forehead. RFID microchip implant technology will be the future of a one world cashless society containing digital currency. It will be implanted in the right-hand or the forehead, and we cannot buy or sell without it. Revelation 13:11-18 tells us that a false prophet will arise on the world scene doing miracles before men, deceiving them to receive this Mark. Do not be deceived! We must grow strong in Jesus. AT ALL COSTS, DO NOT TAKE IT!

    “Then a third angel followed them, saying with a loud voice, “If anyone worships the beast and his image, and receives his mark on his forehead or on his hand, he himself shall also drink of the wine of the wrath of God, which is poured out full strength into the cup of His indignation. He shall be tormented with fire and brimstone in the presence of the holy angels and in the presence of the Lamb. And the smoke of their torment ascends forever and ever; and they have no rest day or night, who worship the beast and his image, and whoever receives the mark of his name” (Revelation 14:9-11).

    People have been saying the end is coming for many years, but we needed two key things. One, the Third Temple, and two, the technology for a cashless society to fulfill the prophecy of the Mark of the Beast.

    Visit http://WWW.BIBLEFREEDOM.COM to see proof for these things and why the Bible truly is the word of God!

    If you haven’t already, it is time to seek God with all your heart. Jesus loves you more than you could imagine. He wants to have a relationship with you and redeem you from your sins. Turn to Him and repent while there is still hope! This is forever…God bless!


    We all know God exists. Why? Because without Him, we couldn’t prove anything at all. Do we live our lives as if we cannot know anything? No. So why is God necessary? In order to know anything for certain, you would have to know everything, or have revelation from somebody who does. Who is capable of knowing everything? God. So to know anything, you would have to be God, or know God.

    A worldview without God cannot account for the uniformity and intelligibility of nature. And why is it that we can even reason that God is the best explanation for this if there is no God? We are given reason to know or reject God, but never to know that He does not exist.

    It has been calculated by Roger Penrose that the odds of the initial conditions for the big bang to produce the universe that we see to be a number so big, that we could put a zero on every particle in the universe, and even that would not be enough to use every zero. What are the odds that God created the universe? Odds are no such thing. Who of you would gamble your life on one coin flip?

    Is there evidence that the Bible is the truth? Yes. Did you know that the creation accounts listed in the book of Genesis are not only all correct, but are also in the correct chronological order? That the Bible doesn’t say the Earth was formed in six 24-hour days but rather six long but finite periods of time? That the Bible makes 10 times more creation claims than all major “holy” books combined with no contradictions, while these other books have errors in them? The Bible stood alone by concurring with the big bang saying, “In the beginning God created the heaven and the earth” (Genesis 1:1); and says our universe is expanding, thousands of years before scientists discovered these things. Watch a potential life-changing video on the front page of http://WWW.BIBLEFREEDOM.COM with Astronomer(PhD) Hugh Ross explaining all these facts based on published scientific data. He has authored many books, backed even by atheist scientists.

    Jesus came to pay a debt that we could not; to be our legal justifier to reconcile us back to a Holy God; only if we are willing to receive Him: “For the wages of sin is death…” (Romans 6:23).

    God so loved the world that He gave us His only begotten son, so that whoever believes in Him, through faith, shall not perish, but have everlasting life. Jesus says if we wish to enter into life to keep the commands! The two greatest commands are to love God with all your heart, soul, strength, and mind; and your neighbor as yourself. All the law hang on these commands. We must be born of and lead by the Holy Spirit, to be called children of God, to inherit the kingdom. If we are willing to humble ourselves in prayer to Jesus, to confess and forsake our sins, He is willing to give the Holy Spirit to those who keep asking of Him; giving us a new heart, leading us into all truth!

    Jesus came to free us from the bondage of sin. The everlasting fire was prepared for the devil and his angels due to disobedience to God’s law. If we do the same, what makes us any different than the devil? Jesus says unless we repent, we shall perish. For sin is the transgression of the law. We must walk in the Spirit so we may not fulfill the lusts of the flesh, being hatred, fornication, drunkenness and the like. Whoever practices such things will not inherit the kingdom (Galatians 5:16-26). If we sin, we may come before Jesus to ask for forgiveness (1 John 2:1-2). Evil thoughts are not sins, but rather temptations. It is not until these thoughts conceive and give birth by our own desires that they become sin (James 1:12-15). When we sin, we become in the likeness of the devil’s image, for he who sins is of the devil (1 John 3:8); but if we obey Jesus, in the image of God. For without holiness, we shall not see the Lord (Hebrews 12:14).

    The oldest religion in the world is holiness through faith (James 1:27). What religion did Adam and Eve follow before the fall? Jesus, Who became the last Adam, what religion does He follow? Is He not holy? He never told us to follow the rituals and traditions of man but to take up our cross and follow Him (Luke 9:23). There are many false doctrines being taught leading people astray. This is why we need the Holy Spirit for discernment. Unlike religion, holiness cannot be created. It is given to us from above by the baptism of the Spirit. Jesus is more than a religion; He is about having a personal relationship with the Father. Start by reading the Gospel of Matthew, to hear the words of God, to know His character and commandments. Follow and obey Jesus, for He is the way, the truth, and the life!

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