Easy Weight-Loss Swaps That Really Make A Difference

Sep 25, 2017 | Nutrition, Weight Management

This list makes it almost too easy for you to get healthier. Healthy eating can take time, but making small changes on a daily or weekly basis can do wonders for your health! Try incorporating some of these food swaps to help shed that additional hard to move weight.

  • White bread/bagels –> for sourdough, paleo bread or gluten free bread
  • Vegetable oils –> for extra virgin olive oil and coconut oil
  • Fruit juice/smoothies –> 1 whole fruit, a protein smoothie, vegetable juice, or vegetable sticks with hummus
  • Gluten, wheat –> for whole grain carbs such as brown rice, quinoa, oats, millet, sweet potato, pumpkin
  • Milk chocolate –> for dark chocolate (70% +) or homemade chocolate
  • Packaged foods –> whole foods which are fresh, organic and locally sourced (when possible)
  • Store bought muesli –> for homemade muesli or oats + nuts + seeds + fresh fruit
  • Alcohol –> for soda and fresh lime or lemon, or opt for vodka with fresh lemon/lime and soda
  • 3/4/5+ coffees a day –> one to two coffees (with no sugar) before midday
  • Sweet/junk foods (candy) –> fresh (medjool) dates with nut butter, berries, 70% dark chocolate
  • Low-fat products –> high-fat products
  • Flavoured yoghurt –> plain greek or coconut yoghurt
  • Sugar and artificial sweeteners –> for stevia, raw honey, pure maple syrup, coconut sugar
  • A carbohydrate-rich dinner –> for a meal loaded with non starchy veggies (half a plate), 1 protein source and 1 healthy fat source
  • Energy drinks and sodas –> for sparkling water, kombucha, kefir, herbal teas

One final tip, ensure you have a good quality protein source with each main meal. Protein really supports weight loss as it creates a thermogenic effect in the body, and helps to keep sugar cravings at bay. Also, ensure you load up your plate with lots of fresh non-starchy veggies as well to ensure you are getting enough fiber to bulk up your stools to clear waste products from your body.

I have put together a 6 week weight loss program. So, if you’d like to lose 3 – 6 kilos in 6 weeks book in a consultation with me today. Or click here to find out more.


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Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people. 

Let's connect @nataliebradynutrition 

The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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