- When you’re trying to lose weight, it’s easy to focus on what you can’t eat.
- But there are easy expert-backed swaps that can help you lose weight without sacrificing taste.
- Try swapping in roasted chickpeas, chocolate almonds, protein coffee and high-fiber wraps.
Despite the buzz on TikTok and Instagram, you don’t have to be on a restrictive diet to lose weight. In fact, studies show that extreme calorie cutting and yo-yo dieting can lead to weight gain and increased body fat over time., The secret to sustainable weight loss? Focusing on foods that are high in protein, fiber and healthy fats. These nutrients can help keep you full and satisfied. This makes it easier to slowly trim calories for sustainable, lasting weight loss, without feeling hungry.
Sounds good. But how, exactly, should you work more of these weight loss–promoting nutrients into your day? Dietitians recommend making the following simple food swaps at breakfast, lunch, dinner and snacks. These simple, tasty trades can help you lose weight without hunger pangs and stress of dieting.
Strained (Greek-Style) Yogurt Instead of Sweetened Cereal
“Breakfast cereal is typically not a good source of protein and often leaves you hungry within hours,” says Ana Reisdorf, M.S., RD. Enter plain strained (Greek-style) yogurt. One study found that eating plain strained (Greek-style) yogurt helped women with overweight or obesity feel full.
How does it work? This protein-rich food is believed to promote the release of satiety hormones that tell you you’ve had enough to eat. When topped with fruit and nuts, it adds carbs and healthy fats to further help keep appetite in check, says Reisdorf. And if you’re in the mood for cereal, you can always sprinkle some unsweetened whole-grain cereal on top for extra crunch.
Plain strained (Greek-style) yogurt is ideal since it doesn’t have any added sugar. However, if it’s too tart, go for low-fat yogurt over nonfat yogurt. It will be creamier, less sour-tasting and may hold you over longer since fat is digested slowly. Or, drizzle a little honey or maple syrup on top for a touch of natural sweetness.
Whole-Grain Toast with Cottage Cheese Instead of a Bagel with Cream Cheese
Bagels are high in carbohydrates and low in fiber. The result: An initial jolt of energy followed by a crash, says Abbey Sharp, RD. Instead, Sharp recommends whole-grain sourdough toast with whipped cottage cheese, sliced pear and pistachios. “This swap adds satiating protein from the whipped cottage cheese, fiber from the pear to support gut health, and heart-healthy fats from the pistachios,” says Sharp. “The result is a breakfast that keeps blood sugars stable, provides greater satiety and more nutrient bang for your caloric buck.”
Don’t love pistachios or pears? Choose your favorite fruit and a different nut, like walnuts, almonds or macadamia nuts.
Roasted Chickpeas with Popcorn & Nuts Instead of Chips
“Chips are high in saturated fats, refined carbs and salt,” says Sharp. This unnatural combination, characteristic of many highly processed snack foods, like chips, makes them easier to overeat—and that can lead to weight gain.,
“Instead of chips, try a crunchy snack mix of oven-roasted chickpeas, popcorn and nuts,” says Sharp. You’ll still get all the satisfying crunch of chips, without the urge to eat the whole bag, she says: “This swap adds protein, fiber and healthy monounsaturated fats (what I have coined the Hunger Crushing Compounds) that improve satiety, balance blood sugars and support heart and gut health.”
Sparkling Water Instead of Soda
Sweet drinks, like soda, are all too easy to overconsume, says Reisdorf. That’s because they lack nutrients, like protein, fiber or fat, that naturally slow digestion and help keep you full. As a result, their calories and sugar can add up before you know it. No wonder sugary drinks, such as soda, have been linked to an increased risk of weight gain and type 2 diabetes.
That doesn’t mean you can’t enjoy a sweet-tasting drink. Instead of soda, try sparkling water with citrus or berries instead, recommends Reisdorf. “With this simple swap, you keep the fizzy, refreshing feel but cut hundreds of empty calories weekly and support hydration,” important because thirst can be often mistaken for hunger, she says. If this switch doesn’t reach out and grab you, consider a flavored, sugar-free sparkling water or seltzer.
Protein Coffee Instead of High-Sugar Coffee Drinks
Sugary coffees and lattes can have as much, if not more, sugar than soda. Try a protein coffee instead. The added protein will keep you satisfied, prevent blood sugar spikes and help maintain lean muscle, all of which support a healthy metabolism. “[To make it] blend cold brew with a scoop of protein powder or flavored liquid protein drink,” says Reisdorf. “This is a great way to sneak in a bit of extra protein without even trying and significantly reduces the sugar you might find in a coffee creamer or blended beverage.”
High-Fiber Wrap Instead of White Bread
“Swap white bread with high-fiber wraps to fill you up on fewer calories,” says Melissa Mitri, M.S., RD. “Getting enough fiber is essential for weight loss, as it promotes longer-lasting fullness, but most people aren’t getting enough.” This quick swap is a simple way to trim calories while filling in your fiber gaps at the same time, she says. There’s another bonus, too: In addition to slowing down digestion, fiber also stimulates the release of hormones, like GLP-1, that increase satiety.
Just be sure to read nutrition labels to make sure your wrap contains between 5 and 10 grams of fiber. While you’re at it, take a look at the calorie count, as calories in wraps can be all over the place. A good goal is less than 80 calories per wrap.
Cocoa-Dusted or Chocolate-Covered Almonds Instead of Candy
In the mood for chocolate? “Swap candy or cookies for chocolate almonds,” says Mitri. “Most candy and cookies are high in sugar and low in nutrients, making it easy to overindulge and consume a lot of calories.”
On the other hand, a small handful of cocoa-dusted or chocolate-covered almonds can satisfy that itch with more nutrition. “Almonds are rich in protein and healthy fats, which promote a feeling of fullness, making them easier to enjoy in moderation,” says Mitri. In fact, in clinical trials, almonds have been linked to lower body weight and less body fat. This may be due to several mechanisms, including their ability to decrease hunger, which may make it easier to eat less. Plus, research suggests that almonds may have a small weight-loss edge compared to other nuts.
Our Expert Take
Losing weight doesn’t have to leave you feeling hungry, restricted or deprived. There are simple expert-backed swaps that can provide the tastes you love and leave you feeling naturally full and satisfied. The key is to look for flavorful foods that are rich in weight loss–supporting protein, fiber and healthy fats. These nutrients increase fullness and satisfaction, and have favorable effects on the gut, which may aid weight loss. So, trade those chips for roasted chickpeas, swap in chocolate-covered almonds for candy, or replace your usual latte with a cup of protein coffee. These swaps won’t just make weight loss easier, they’ll make it a whole lot more enjoyable, too.
