Here are 15 food swaps for weight loss to make your 40’s into less of nightmare.
It turns out that whatever you do after 40 makes you fat.
You eat one piece of Double Fudge Chocolate cheesecake and the next thing you know you’ve gained 6 pounds (2.72kg).
Forget to go to the gym once and bam your 4 pounds (1.8 kg) heavier.
And if you breathe a little too deep voila 1 extra pound to deal with (0.45kg).
Ok, I know this is exaggerated but you get the picture.
Weight loss is a difficult thing after 40.
And sometimes we have no one to blame but ourselves.
We are often the victims of our own decisions
Yes, age plays a role in your weight, but as I have said before diet is the only pillar to weight loss. Trust me, ladies, I’m talking from experience. Something as simple as swapping one food for another can yield DRAMATIC results. So, if you are looking for a way to refine your silhouette, in a simple yet effective manner then you are in the right place. Here are 15 food swaps that are easy, taste almost the same, and when combined they will help you lose a whopping 119 pounds.
Food swaps for weight loss 1: White rice vs Quinoa
One cup of cooked Quinoa contains 222 calories while rice contains 242 calories. Switching white rice for quinoa makes you save 20 calories. (Those are small saving, but you’ll need all you can get)
Yet, calories aren’t why I recommend this food swap. White rice is an empty source of calories while Quinoa is a true superfood.
Let’s play the comparison game :
- One cup of cooked quinoa contains 8grams of protein.
- Rice only contains 4.4 grams of protein per cup.
- Quinoa is very rich in iron and potassium
- White rice has almost no minerals
- Quinoa is anti-inflammatory and antiviral
Rice is not.
- Quinoa is full of vitamin E an B and contains upwards of 5 grams of fiber.
- Rice barely contains 0.6 grams of fiber per cup no vitamin E vitamin B
- Another reason to avoid white rice and chose quinoa instead is that rice has a high Glycemic index which makes it a bad choice for diabetics
- The mother of all grain, as the Inca’s used to call it, is one of the few plant foods which contains all 9 essential amino acids. In other words, quinoa is a complete protein just like chicken, beef, and fish.
Ding ding ding quinoa is the winner.
Food swaps for weight loss 2: Refined carbs vs Whole grains
There isn’t much of a caloric difference between whole grains and refined grains.
As a matter of fact, some whole grains such as black rice have more calories than their refined counterpart.
Still, whole grains, help you lose weight.
A study by Tufts University, Minnesota, and the Bell Institute of Health and Nutrition found that when eating whole grains people ate 97 calories less every day.
Another study found that swapping whole grains for refined grains increases the calories you burn by speeding up your metabolism.
This study only lasted for 6 weeks, but if the participants had stuck to it for a full year then this small change could have pushed them to lose 5 pounds (2.26kg).
But why do whole grains help you lose weight?
The answer is…
Whole grains are one of the best sources of dietary fiber.
Fiber holds a lot of water. High fiber foods take up more space in your stomach which is what makes you feel fuller while eating less food.
And fiber takes time to digest: this keeps you full for long periods of time. It is also tough to digest, thus reducing the calories retained during digestion. On top of being good for weight loss, whole grains are nutritionally dense (they are nutritious).
They contain healthy fats, vitamins such as vitamin c and trace minerals such as selenium, potassium, and magnesium.
On the other hand, refined carbs are nothing but trouble.
Refined grains, like white rice or white flour, have been isolated from their bran and germ.
Insert infographic that explains here
Although vitamins and minerals are added to refined grains after the milling process, these grains do not have a fraction of the nutrients provided by whole grains.
Refined carbs are what I like to call fake food.
They include no minerals, no vitamins, no protein. They don’t even have fiber.
All they have are empty calories.
If they could get any worse, they would be politicians.
Steer clear from the fake food and eat the real deal instead.
Food swaps for weight loss 3: Cow’s milk vs Almond milk
Unsweetened plain almond milk can replace cow’s milk in most recipes. They taste almost identical.
Though the caloric difference between the two is obscene.
Every 8 fluid ounces (29.5ml) of whole cow’s milk contains 150 calories and every 8 fluid ounces of low-fat cow’s milk contains 80 calories, while 8 fluid ounces of almond milk only contains 40 calories.
Let’s do the math:
According to the USDA, The average American consumes 15 gallons (56.7liters) of skim milk a year and 5 (18.9 liters) gallons of whole milk in 365 days.
That means we consume an average of 31200 calories from milk every year.
20 gallons (75, 7 liters) of unsweetened almond milk contains 12800 calories.
If you were to swap almond milk for regular milk then you would be saving yourself 18400 calories or 5.25 pounds (2.26kg) every 12 months.
Isn’t that an easy way to lose weight!
But wait that’s not all…
Cow’s milk is making you fat.
It’s making you fat for reasons other than calories.
(Insert dramatic meme here.)
Let me explain:
The China study, the largest study ever conducted in the field of clinical nutrition, found strong ties between milk consumption obesity and weight gain. (it also found ties between milk and ovarian cancer, osteoporosis, breast cancer etc…)
But why? Why does cow’s milk make you fat? Why isn’t it just about calories?
Well, I don’t think I can say it better than Dr. Michael Klaper educator in clinical medicine and applied nutrition and ex NASA nutrition adviser.
“The purpose of cow’s milk is to turn a 65-pound (29.48 kg) calf into a 700-pound (317 kg) cow as rapidly as possible. Cow’s milk IS baby calf growth fluid. No matter what you do to it, that is what the stuff is.
Everything in that white liquid – the hormones, the lipids, the proteins, the sodium, the growth factors like IGF-I – are all there to start that calf growing into a great big cow, or else they would not be there. (IGF-1 is a hormone produced by all mammals that help grow your body)
Whether you pour it on your cereal as a liquid, churn it into butter, curdle it into yogurt, ferment it into cheese, or add sugar and freeze it to make ice cream… It’s baby calf growth fluid!
Its purpose is to increase weight and promote growth in tissues throughout the mammalian body. It’s great stuff if you are a baby calf, but if you are a human trying to create a lean, healthy body, it will NOT “do a body good.”
Trying to lose weight? It seems to me that if you are trying to shed fat and create a leaner body for yourself, it is fundamentally irrational to be ingesting substances designed to make a mammalian body bigger and fatter.”
So don’t listen to those spammy articles telling you whole fat organic milk is going to magically make you lose weight.
All of that is horse manure.
I speak from personal experience, it wasn’t until I stopped consuming milk and dairy that I started to see real weight loss results.
Food swaps for weight loss 4: Juice vs Whole fruit
Eating a fruit helps you lose weight and benefits your body in ways that fruit juice cannot.
Let’s start with the obvious:
Think of yourself eating 4 big oranges in one sitting. I’m sure it will take you some time to finish them all, and by the 4th orange, you would be full.
Now, think of yourself drinking one glass of orange juice. You could finish it in less than a minute, and it would barely tickle your stomach.
That’s the big difference between juice and whole fruit, while whole fruit fills you up juice cannot satiate you.
The more time you spend eating the less you will eat. And whole fruit takes more time for you to consume it.
Plus, fruit juice contains no fiber, which is why your body absorbs more calories from juice than it does actual fruit.
The lack of fiber in juice takes away all the weight loss benefits of a fruit.
Follow the juicing craze will make you gain weight not lose it.
Eat your fruit, don’t drink them.
Food swaps for weight loss 5: Mayo vs Hummus
One tablespoon of mayo has around 57 calories while one tablespoon of hummus has 27 calories.
According to Euromonitor, American consumers $2 billion worth of mayonnaise each year. Which translates to a rough average of 3.173 pounds (1.36 kg) of mayo per person?
Let’s count that:
3.173 pounds of mayo contains 9787 calories while the 3.173 pounds of hummus would equal 2386alories.
Replacing your mayo with hummus would save you 7398 calories.
To put it in another way, you would lose 2.1 (0.9kg) pounds in one year.
Hummus contains healthy fats and lots of protein which help fills you up. Unlike mayo which only contains unhealthy Trans fats from hydrogenated oil.
Food swaps for weight loss 6: French fries vs Oven baked sweet potato fries
We literally love fries to death.
French fries can raise your risk of death substantially.
According to a study published in the American Journal of clinical nutrition eating French fries more than twice a week doubled the overall mortality rate.(The overall mortality rate is your risk of dying from all causes)
Yes, ladies, you heard that right it doubles your mortality rate.
Due to all the trans fat they contain, French fries are awful for your body.
Not only does switching to baked sweet potato fires spare your health, it provides a slew of health benefits.
Sweet potatoes are high in magnesium, potassium, iron and vitamin c.
Sweet potatoes are also high in fiber which as we have seen before is key to weight loss.
I know you are not here to listen to me preach about health.
You want to know how this swap will help you drop some pounds.
So without further ado…
…here is what happens to your weight when you apply this food swap: According to visual economics, we consume an average of 29 pounds (13.15kg) of French fries per year.
That is a massive 41k calorie.
If you were to switch from French fries to oven baked sweet potato fries then you would save yourself more than 20k calories.
That’s the equivalent of 6 pounds (2.72kg) of fat.
As you can see this food swap helps you lose a good amount of weight with no effort at all.
Food swaps for weight loss 7: Cooking oil vs H2o
Oils, especially those marketed as healthy oils, are sneakily sabotaging your weight loss
Averaging 1930 calories per cup and 120 calories per tablespoon, oil is the most calorically dense substance there is.
It finds its way into all your dishes and adds unnecessary calories to your food.
Let me tell you a little secret:
Cooking oil has no flavor, absolutely 0 taste to it. It adds nothing but calories to your dishes (Water has no flavor either but it also has no calories, which is a fair trade-off.)
The average adults consume 20 cups (5.2liters) of oil per year which adds up to 43 thousand calories.
If you were to switch water for oil you would lose a potential 12.39 pounds (5.44kg) in one year.
Right about now, you are asking yourself how the heck do I cook with water.
It’s actually very simple.
When I first heard of this tip I remember thinking to myself: I don’t want to eat boiled and steamed food for the rest of my life.
Girls, rest assured you don’t have to.
The water Sautee method results in crispy golden brown food that is just as good as if you cooked it with oil.
Here are some of the guides I used to start cooking without oil.
If you are serious about losing weight then I absolutely recommend this method.
This is perhaps the easiest way to lose 12 pounds (5.44 kg).
Food swaps for weight loss 8: Cereal vs Oatmeal
Oats are great for the health.
They lower blood pressure: According to the American journal of clinical nutrition, an increased consumption of oats reduces blood pressure.
Oats decrease heart disease: The same study found that oatmeal lowered coronary artery disease by 15 to 25 percent.
They also help with weight loss.
Oatmeal contains a special type of fiber called soluble fiber. This fiber creates a gel-like substance that cotes your gut and delays the emptying of your stomach making you feel full for a long period of time.
An added bonus of oats is that they are high in protein. One bowl of oatmeal can give you up to 14 percent of your daily protein needs.
No wonder my lucky love it (lucky is my dog, exercise partner and favorite child of course.).
Cereal is a cesspool of chemicals and sweeteners.
Let me break it down for you:
It contains a way to much sugar: Even “healthy” cereals like Kellogg’s raisin bran contains 18 grams of white sugar. That it is as much as 2 reses pieces or one snickers bar or a kit kat. It is filled with GMO’s: Almost every brand of cereal uses GMO’s. It Is not a filling breakfast: The serving size of cereal is 3/4 of a cup(20grams). That wouldn’t even fill up a 6-year-old. Most of the vitamins and minerals in cereal are synthetic.
Cereal is basically just candy, but less tasty.
Sadly the average American consumes 10 pounds (4.5kg)of cereal a year.
Which adds up to 17191 thousand calories.
If people would replace their cereal with a bowl of oatmeal they’d lose 4 pounds (1.81)every year.
Food swaps for weight loss 9: Potato chips vs Oven-baked tortilla chips
It is estimated that the average American adult consumes 6.6 pounds (2.7 kg))of potatoes in one year.
That adds up to 170 ounces (5 liters) of oil a year and 14.5k of calories a year.
Oven baked corn tortilla chips may not be the most nutritious food but they are low in calories and low in Trans fat.
A Switch from potato chips to oven-baked tortilla chips will help you lose 2.5 pounds (0.9kg) in a year.
Food swaps for weight loss 10: Soda vs Water
Soda: the Culprit and its victims. (queue dramatic music)
The Culprit: Sugar
The amount of refined sugar in soda is what makes it so dangerous for your health and weight.
One can of coke contains 9+1/3 teaspoons (39grams) of sugar.
According to the American Heart Association (AHA), the maximum amount of refined sugar you should eat in a day is no more than 25 grams or 6 teaspoons.
Victim n1: Your liver:
The number one cause of the fatty liver disease is not alcohol.
No, it is sugar.
In a year it causes more liver failures than alcohol.
Victim N2: Your heart.
Fukuoka University in Japan presented a paper at the Congress of the European Society of Cardiology, that found direct links between the consumption of sugary drinks and a 22% increased risk of developing a heart attack.
Victim n3: Your waistline
I was absolutely shocked to find out that American’s drink an average of 44.7 gallons (166.55 liters)of soda a year. That is almost double the amount of bottled water we consume. (https://www.huffingtonpost.com/2011/06/27/americans-soda-beer_n_885340.html)
Americans drink more than 66.7 thousand calories worth of soda in one year.
We drink 19 pounds (8.6kg) worth of calories in one year.
Isn’t that self-sabotage?
Gals, cut soda from your diet completely and drink water if you’re thirsty.
Food swaps for weight loss 11: chicken vs Non-GMO tofu
I want to start this off by telling you that if you apply this tip you’ll lose an impressive 19.66 pounds.(8.61kg)
I am not making this up girls.
Here is the math to prove it:
The average adult women consume 93.1 pounds (42.1kg) of chicken every single year.
That adds up to 100,923 calories.
Switching to tofu will save you 68829 calories or 19.66 pounds of fat.
However, there is more to this food swap than calories.
While we’re often told that chicken is a healthier option science does not agree.
Here is a little fact…
…Chicken isn’t lean:
Whenever you think of a lean protein you automatically think of chicken, don’t you? Well, one chicken breast has 85mg of cholesterol while sirloin steak has 89mg so there is only a difference of 4mg of cholesterol between them. In reality, there isn’t much of a difference between the two.
Chicken causes obesity.
It’s shocking, isn’t it?
But multiple studies have confirmed it, including this study that found consuming just 20 grams of chicken a day (that is 0.7 oz by the way) highly increased obesity rate. Chicken is filled with dangerous viruses and diseases:
According to reports, 97 percent of chicken is contaminated by E. dangerous sometimes antibiotic-resistant bacteria such as E-coli, Enterococcus, and Salmonella. Chicken has too much sodium in it: One chicken breast has more than 20 percent of the daily recommended need for sodium.
But…wait a minute.
Isn’t tofu harmful as well?
After all, it is made out of soy.
Isn’t soy bad for you?
Well, this topic is complicated and there is a lot to say.
To make this short and sweet…
…..I’ll leave you with this:
People in Asia have been consuming tofu for 2197 years, yet they are still healthier than us they have a longer lifespan and they have almost no obesity. Because of this, I am not afraid of tofu (as long as it is non-GMO)
Added bonus: You can make tofu taste like whatever you want. From chicken nuggets to Jamaican jerk anything goes.
Food swaps for weight loss 12: Homemade veggie burgers vs Beef Patties
By definition, a Veggie Burger is good for you. It’s literary made out of vegetables.
However, beef patties are another story.
Beef patties are full of Trans fat.
Meat burgers contain pink slime: lean finely textured beef or what we know as pink slime is an additive used in supermarket ground beef. It is made by heating and mixing together fatty bits of meat scraps then treating them with ammonia to remove bacteria.
According to The World Health Organization, Red meat can cause cancer.
In addition to all the health risks of red meat, regular Burgers are just so high in calories.
One burger contains 295 calories while a veggie burger only contains 177 calories.
If you were to swap veggie burger for regular burgers, in one year you would lose up to 5 pounds (2.26kg).
Americans consume an average of 150 burgers a year.
That is 44250 calories consumed in one year.
Swap that for a veggie burger and you can save yourself 17700 calories or 5.05 pounds (2.26kg) of fat.
Food swaps for weight loss 13: Ice cream vs Nice cream
It is no secret that ice cream is bad for you and your scale.
It contains sugar, trans fat, hydrogenated oils, preservatives and way too many calories.
Despite all this Americans consume 19.7 pounds (8.61kg) of ice cream a year.
To be honest..
….I can’t even blame them.
Who doesn’t love ice cream?
Ice cream and the golden girls are what smiles are made of.
Insert meme golden girls
Do not fear my ladies; you don’t have to give up ice cream in order to lose weight. Just change the type of ice cream you eat.
Instead of cream based ice cream, I chose banana based ice creams instead.
Ice cream is easy to make it only contains 139 calories per serving and it satisfies your cravings.
Swap banana ice cream for regular ice cream to lose 3 pounds (1.36kg) per year.
Food swaps for weight loss 14: Sugar and artificial sweeteners vs Date Paste
Dates are the fruit of paradise.
They are made out of 80 percent natural sugar and yet they are still a health food.
Use date paste, to have your cake and eat it too.
This guide shows you exactly how to do so.
Applying this swap helps you avoid the cancer-causing toxins in artificial sweeteners and sugar.
Warning: Don’t eat too many dates!
Albeit healthy dates are quite high in calories. If your goal is to lose weight then only consume them in moderation.
Food swaps for weight loss 15: Pasta vs noodles
Do not get me wrong!
I am not one of those carbophobes, I’m not low carb and I don’t think carbs are evil.
I love whole carbs, I think they are healthy and nutritious.
may, the only way to lose weight is to cut calories.
A great way to do that is by switching your pasta to noodles.
A woman can lose more than 38 pounds (17.2kg) a year by switching to zucchini based noodles.
The math is here:
The average women consume 260 pounds (118kg) of pasta per year.
That is more than 154k calories which add up to 38.051 (17.2kg) pounds.
You could lose 38 pounds just from applying this one swap.
As you can see from these food swaps, weight loss doesn’t have to be difficult. It can be just as easy as changing one food to another.
Don’t give into the lies: that after 40 you are doomed to stay fat, that weight is genetic and that you’ll only be able to lose a few pounds anyways even if you give it all you have.
Open your eyes; the food industry uses its big guns to convince you that what you are eating isn’t what makes you fat.
For god sakes, they convinced us to start drinking soda instead of water.
If that isn’t the biggest scheme then I don’t know what is.
Apply these 15 food swaps for weight loss and your health and stick to them for a year. By the end of it, you’ll be 119 pounds (54kg), 12 sizes smaller and much much healthier.
Leave me a comment telling me what your favorite healthy alternatives are so I can try them out.
Thank you for reading this article I hope you have a great day .and thank you for being a friend.