Weight loss requires tremendous commitment over a considerable period of time. Even if you keep what you eat in check, there are many times we continue to rake in calories out of sheer lack of knowledge or ignorance that. At other times, it is hard to let go off your favorite food because this is what you grew up eating. Try these awesome tasty and healthy food replacements that you need to try today!
For such cases and many more, we did some research to find you healthy and tasty replacements for your favorite foods. These replacements not only reduce the amount of calories from your favorite dishes but also add extra nutrients and fiber.
1. Replace White Rice with Quinoa or Brown Rice or Grated Cauliflower
A bowl of Quinoa has 40 fewer calories than the same amount of white rice and 1/15th the amount of carbs. Additionally, it adds 5 gm of extra fiber and 2x the protein.
Brown rice packs in more fiber and minerals such as magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6, and manganese as compared with the same amount of white rice.
2. Replace Mayo with Mustard or Avocado Paste or Hummus
Mustard is a much healthier alternative to mayonnaise and has 30 calories less per tablespoon and has no saturated fat.
Another tasty but healthy substitute for mayo can be avocado paste. It has about 2x less calories and about 1/3rd of fat.
Hummus is a popular and equally (if not more) tasty substitute for mayo. It is loaded with proteins, vitamins, and minerals. It is high in fat, but it is mostly mono-unsaturated fat that is proven to be good for weight loss and losing belly fat. Additionally, it provides a gram of fiber per tablespoon.
3. Replace Soda with Seltzer + Mint + Cucumber
If you cannot do without a little fizz during meals, then try this healthier alternative. Cut cucumber into small pieces and dip the pieces in a glass of water (add ice per choice). Add a few mint leave and seltzer (to add the fizz). Same sensation without the calories and sugar.
4. Replace Refined Oil with Coconut Oil
Compared to refined oils, coconut oil remains stable even at high cooking temperatures (owing to its high constitution of saturated fats). It’s perfectly suitable for sautéing, baking, roasting, and even frying.
5. Replace Croûtons with Unsalted Nuts
Unsalted nuts have about 2x the protein, 3x the fiber and only 33% of the carb compared with the same amount of croûtons.
6. Replace Potato chips with Popcorn
1 ounce of air-popped popcorn contains about 25 fewer calories, 10x less fat and 2x the protein compared to the same quantity of potato chips. Additionally, air-popped popcorn comes with extra fiber (about 16% of DV per ounce)
7. Replace White flour with Coconut flour
Replace the unhealthy white flour, which causes bloating and slows metabolism, with coconut flour. Coconut flour is an extremely good absorbent and only a small quantity is needed in a recipe. For a cup of white-flour, you only need a fourth of coconut-flour. Additionally, coconut flour is rich in nutrients such as Vitamin C, Thiamin, Manganese, and Biotin.
8. Replace Sugar with Stevia or Cinnamon or Honey
Stevia has zero carbs, calories and a glycemic index, and you only need half a teaspoon for a cup of sugar! Additionally, Stevia has other anti-bacterial and anti-oxidant properties. It is a proven way to lose weight.
A great flavourful replacement to sugar, especially in your coffee, could be cinnamon which has extremely low carbs and tastes amazing.
Local honey is another great alternative with about 25% less calories per 100 gram.
9. Replace Chocolate Chips with Cacao nibs
Love choco chips but want to lose weight? Just replace it with Cacao nibs that have zero sugar and is loaded with 5x more fiber.
10. Replace Breadcrumbs with Chia Seeds
Chia Seeds are great alternative for bread crumbs as they are good at absorbing moisture and working as an adhesive. It is loaded with essential nutrients and fiber.
11. Replace Table Salt with Himalayan Salt Crystals
Go natural by replacing the chemically processed and bleached table salt with the all natural Himalayan rock salt loaded with minerals and electrolytes, including calcium, iodine, potassium, magnesium, and iron.
12. Replace Sports Drink with Coconut Water
Sports drinks are usually filled with sugar and salt and thus do more harm than good to the body. Try coconut water instead, which has very low sugar and calories, and also provides you the essential nutrients (such as potassium, sodium, magnesium, and antioxidants) after a workout that too naturally!
13. Replace Skimmed Milk with Almond Milk
Milk is probably one of the healthiest food you can have, but it can be detrimental when trying to lose weight or if you are simply lactose intolerant but want the benefits. Then try almond which has much lesser calories and is free of cholesterol, saturated fat, and lactose. However, note that almond milk is not a good source for calcium or protein.
14. Replace Potato Fries with Sweet Potato Fries or Baked Zucchini Fingers
If you can’t live without French fries, then try this simple yet extremely healthy replacement – sweet potato fries. Sweet potatoes are almost 40% less in calories, 33% less carbs, and 33% more fiber.
Another great replacement that is even healthier is delicious zucchini baked fingers. We all know the benefits of zucchini which has much less carbs.
Want to make it better? Use black been powder in replacement to breadcrumbs.
15. Replace Sour Cream with Greek Yogurt
Greek yogurt is an interesting replacement for sour cream with a big reduction in fat but a boost in protein and calcium.
16. Replace Pizza dough with Cauliflower paste
A new fad but a good one is the replacement of white flour pizza dough with cauliflower paste dough. Simply mix mozzarella, Parmesan, oregano, salt, garlic powder and eggs to cauliflower paste and your dough is ready.
17. Replace Spaghetti with Grated Zucchini
Cut down on carbs and calories in your regular Spaghetti by using grated Zucchini instead!
18. Replace Lasagna Pasta with Zucchini Layers or Eggplant Slices
The use of Zucchini doesn’t stop at spaghetti, you may even use Zucchini layers instead of pasta layers in Lasagna.
Another interesting and much healthier replacement for pasta in Lasagna could be eggplants, which are much lesser in calories and carbs. Plus, eggplants are rich in essential nutrients.
19. Replace Flour Tortillas with Corn Tortilla or Fresh Lettuce
Corn tortillas are much lower in calories and pack in more fiber in the same amount of meal size.
An extremely healthy but exciting replacement for tortillas could be lettuce. Just cut some fresh lettuce into small pieces and enjoy the same crunchy feeling dipped in salsa. You may even use hummus or avocado paste as sauce.
20. Replace Butter with Avocado Paste or Hummus
Speaking of avocado paste and hummus as sauce, they can also act as great substitute for butter or margarine on your breads. They are equally tasty but much low in trans fat and calories.
21. Replace Ice Cream with Frozen Banana
Alright, we agree it’s hard to give up on ice-cream, especially on a hot sunny day. But, you want to lost weight too! Okay so then try this. Just freeze 2-3 bananas in the freezer over night. Add a little salt or sugar (as per choice) and a 2-3 tbsp of milk and blend.
Voila! Your summer treat is ready.
22. Replace Frosting with Marshmallow Fluff
While we are at desserts, try this healthy replacement as well. Replace the frostings on your cupcakes and favorite desserts with marshmallow fluff and you get the same texture and flavor without the additional sugar or calories.
23. Replace Hamburger buns with Roasted Portobello mushrooms
Alright, we all love our hamburgers and it seems to difficult to give this God-heavenly food just to lose weight. So, how do we get the best of both worlds? Simply replace the carb-loaded buns with roasted Portobello Mushrooms which are not only healthier but also give your burgers an interesting rich taste.
24. Replace Mashed Potatoes with Mashed Cauliflower
Get rid of unnecessary fat and carbs by replacing mashed potatoes with mashed cauliflowers instead. It has a similar consistency and tastes just as good. It helps you avoid the fat-inducing starch in potatoes.