Healthy Substitutions for Weight Loss


By swapping out one food for another, it becomes easier to lose weight.

Even after reaching the end of your medical weight loss program, you can use the strategy of substitutions to manage your weight long-term. To start, you can use meal replacement products as a partial aspect of your diet—such as a simple breakfast that is quick and ready on-the-go.

Beyond this, you can make other whole food substitutions within your diet to make your eating habits more nutrient-dense, less calorie-heavy and overall healthier.

You can replace standard foods with healthier alternatives that are:

  • Low-fat
  • Sugar-free or no-sugar added
  • Low-calorie

Beyond this, you can make an effort to swap out foods that are high in fat and carbohydrates, like fried meats and breads, with healthier alternatives like grilled chicken, low-carb wraps and vegetables.

Here are a few examples of how you can put substitutions together:

Pizza Night

Instead of ordering a few pies for the family, encourage family members to prepare their own portabella “pie.” Replace the pizza crust with portabella caps, processed meats like pepperoni and meatballs with fresh veggies like onions, sweet potatoes and kale, and use just one serving of low-fat cheese to top it off.

Pasta Night

Spaghetti is a staple in many households, and when served up as a cheesy and saucy mess with a side of garlic bread, the meal becomes more comfort food than healthy dinner. Replace pasta noodles with thin slices of spaghetti squash and zucchini, use tomato sauce instead of Alfredo or cheese sauce and top it off with additional veggies like mushrooms. To make it even healthier, use a no-sugar-added tomato sauce.

The goal of a healthy food substitute is to maintain a similar taste or texture to the original item while improving the nutrient value or reducing the calorie intake. Consider the foods in your diet that are less than healthy and think of alternatives that you can use. Doing so can help you manage your weight loss long-term.

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