9 easy food swaps to help you lose weight

Blog Author
Harry Longworth
Date of post
7 December 2023
Blog Category

Embarking on a weight loss journey often conjures visions of restrictive diets and bland meals, but achieving a calorie deficit, does not have to mean sacrificing taste, flavour and satisfaction. At its core, weight loss boils down to a simple equation – burning more calories than you consume. (If you want to know more about what a calorie deficit is, you can read our blog post here). However, they key lies not in deprivation, but in making smart and enjoyable choices that aligns with your fitness goals.

In this blog post, we’ll debunk the myth that a calorie deficit means boring chicken, veg and rice meals. Instead, we’ll explore 9 easy food swaps that will seamlessly integrate into your diet. From breakfast to dinner, and every snack in between, these swaps are designed to make the journey achievable and enjoyable.

5% fat lean beef mince > 20% fat beef mince

5% fat lean beef mince 100g

PROTEIN – 20.8g
FAT – 4.5g
CARBS – 0g
CALORIES – 124

20% fat beef mince 100g

PROTEIN – 18.4g
FAT – 19.8g
CARBS – 0g
CALORIES – 252

0% greek yogurt > normal greek yogurt

0% fat greek yogurt 100g

PROTEIN – 10.3g
FAT – 0g
CARBS – 3g
CALORIES – 54

NOrmal greek yogurt 100g

PROTEIN – 6.1g
FAT – 10.3g
CARBS – 2.8g
CALORIES – 132

Chicken breast > chicken thigh

chicken breast 100g

PROTEIN – 24g
FAT – 1.1g
CARBS – 0g
CALORIES – 106

chicken thigh 100g

PROTEIN – 18.3g
FAT – 9.8g
CARBS – 0g
CALORIES – 161

40% reduced fat SAUSAGES > pork sausages

40% reduced fat sausages 100g

PROTEIN – 18.8g
FAT – 10.9g
CARBS – 9.4g
CALORIES – 213

pork sausages 100g

PROTEIN – 16.6g
FAT – 10.9g
CARBS – 8.9g
CALORIES – 301

bagel thin > bagel

Bagel thin

PROTEIN – 5g
FAT – 0.7g
CARBS – 25g
CALORIES – 130

bagel

PROTEIN – 8.4g
FAT – 1.1g
CARBS – 43.5g
CALORIES – 219

protein powder > protein bar

protein powder 100g

PROTEIN – 70g
FAT – 2.4g
CARBS – 9.9g
CALORIES – 340

Grenade oreo protein bar 100g

PROTEIN – 35g
FAT – 17g
CARBS – 34g
CALORIES – 389

30% reduced fat mature cheddar > mature cheddar

30% reduced fat mature cheddar 100g

PROTEIN – 27.3g
FAT – 21.7g
CARBS – 2.7g
CALORIES – 315

mature cheddar 100g

PROTEIN – 25.4g
FAT – 34.9g
CARBS – 0.1g
CALORIES – 416

Jam > butter

strawberry jam 100g

PROTEIN – 0.4g
FAT – less than 0.1g
CARBS – 61.5g
CALORIES – 249

flora butter 100g

PROTEIN – less than 0.5g
FAT – 75g
CARBS – less than 0.5g
CALORIES – 677

cooking spray > oil

Frylight olive oil

CALORIES – 1 per spray

Olive oil (1 serving)

PROTEIN – 0g
FAT – 15g
CARBS – 0g
CALORIES – 135

All of these macros are taken from Tesco products. It must be noted that macros and calories will vary dependent on what brand you buy/ where you buy from, but you get the general gist. If you implement these small, super easy swaps into your diet, it is guaranteed that you will start to see some sort of progress with your goals.

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