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!

17 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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