14 Healthy Food Swaps For Weight Loss
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Try These Simple Food Substitutions To Get A Lean Belly Faster
On today’s episode of Live Lean TV, I’m showing you 14 healthy food swaps for weight loss.
These simple food substitutions will help you get a lean belly faster.
Over at our second YouTube vlog channel, Brad Gouthro TV, we show you how we eat every day.
One of the things our viewers love is seeing the higher quality food substitutions that we make.
Since a lot of our Live Lean TV YouTube subscribers are not yet subscribers of Brad Gouthro TV, I wanted to keep you in the loop, by sharing 14 of the main food substitutions that we make.
14 Simple Food Substitutions For A Lean Belly
These simple food substitutions will help you get, and maintain, a lean belly faster.
Healthy Food Swap #1. Romaine Lettuce Wraps Rather Than Whole Wheat Wraps
It’s time to wrap your food with romaine lettuce wraps, instead of whole wheat wraps.
Romaine lettuces makes a great wrap to hold your food.
Romaine lettuce wraps are:
- crunchy
- filled with nutrients
- won’t affect your blood sugar or your fat storing insulin levels
- low calorie
- filled with fiber
I consider romaine lettuce a free food, so eat as many pieces as you want.
Healthy Food Swap #2. Natural Condiments And Spices Rather Than Sugary And Fattening Sauces
The next food substitution are low calorie, natural condiments, like salsa, mustard, and spices instead of sugary and fattening sauces.
Just make sure the mustard and salsa does not contain any added sugar.
If that is the case, enjoy my friend.
I consider these mustard and salsa free foods, so there is no need to measure.
Mustard and salsa is what I use as sauces and marinades to add flavor to my meat.
Also, herbs, spices, and seasonings are the key to Living Lean as they make whole foods taste great.
Spice up your food with herbs, spices, and seasonings, but just make sure you are not using sugary and fattening sauces like gravy, BBQ sauce, and ketchup.
Healthy Food Swap #3. Sliced Hard Boiled Eggs Rather Than Crackers
Yes, use sliced hard boiled eggs instead of crackers.
I showed this quick high protein snack idea on BGTV a few episodes ago.
All you have to do is simply slice a few hard boiled eggs into three slices.
Then you can add any of the following ingredients to the top of the egg slices:
- smoked salmon and asparagus
- avocado
Then add a little sprinkle of sea salt and black pepper.
This is better than any blood sugar spiking and hunger inducing crackers.
Trust me.
Healthy Food Swap #4. Zucchini Noodles Rather Than Spaghetti
Swapping in zucchini noodles, instead of spaghetti, is such a simple switch.
People are in love with using a vegetable spiralizer, like the Veggetti, to make the zucchini into noodles.
You can also just slice the zucchini thinly with a peeler.
Zucchini noodles:
- Tastes great.
- Are full of nutrients.
- Won’t spike your fat storing insulin hormone.
- Are a free food, so you can eat as much as you want.
- Are great to add volume to your meals.
Healthy Food Swap #5. Almond And Coconut Flour Rather Than Wheat Flour
The next food substitution is using almond and coconut flour instead of wheat flour.
Wheat flour:
- contains gluten
- spikes the fat storing insulin hormone
Replace wheat flour in your baking with almond flour and coconut flour.
Almond flour and coconut flour are healthy sources of fat and are delicious.
Healthy Food Swap #6. Avocados Rather Than Mayonnaise
Avocados keep you feeling full and healthy as they are full of hormone friendly monounsaturated fats.
They are also the primary ingredient in guacamole.
This healthy guacamole dip recipe is one of the creamiest, and most delicious, healthy spreads you’ll ever try.
Healthy Food Swap #7. Coconut Oil Instead Of Coffee Cream
Coconut oil is one of my favorite sources of healthy fat.
Try replacing the dairy cream in your coffee, with energizing fats from coconut oil.
To do this, try my coconut oil coffee recipe here.
Coconut oil coffee is:
- delicious
- filling
- helps keep you focused throughout the day
Healthy Food Swap #8. Stevia Instead Of Sugar, Fake Sugars, And Artificial Sweeteners
Stevia is a 0 calorie natural sweetener that comes from a plant, that doesn’t spike insulin.
Always use stevia instead of fattening and addictive sugar, and fake chemical filled artificial sweeteners.
Healthy Food Swap #9. Olive Oil, Vinegar, And Spices Instead Of Store Bought Salad Dressings
Store bought salad dressings are filled with:
- chemicals
- sugar
- inflammation causing unhealthy fats
Keep it simple.
Go with a homemade healthy salad dressing made of heart healthy olive oil, and any vinegars and spices you like.
We love adding garlic powder and onion powder.
Healthy Food Swap #10. Dark Chocolate Instead Of Milk Chocolate
![How to Eat Chocolate and Lose Weight [Best Dark Chocolate Benefits]](https://liveleantv.s3.amazonaws.com/wp-content/uploads/2011/06/24112655/eatingchocolate-LLTV-thumbnail2.png)
If you love chocolate, stick with dark chocolate made with a 70% cocao rating or higher.
Dark chocolate is filled with antioxidants, while also fulfilling your sweet tooth craving.
This makes it much healthier then the cheap and belly busting milk chocolate.
Go dark.
Healthy Food Swap #11. Roasted Spiced Nuts Instead Of Potato Chips
If you have a salty tooth, add your favorite nuts to a baking sheet, then bake them for 10 minutes.
Top and enjoy the nuts with any of your favorite spices, such as:
- sea salt
- black pepper
- cinnamon
- or whatever you like
Nuts are filling since they contain a good amount of healthy fats to keep you satiated.
This is the exact opposite of hunger inducing and inflammation causing potato chips.
Healthy Food Swap #12. Blended Frozen Bananas Instead Of Ice Cream
This one is a secret weapon.
Simply freeze a couple bananas, add a few dark chocolate chips, a serving of whey protein, and you have saved yourself from the gut busting disaster, also known as ice cream.
Trust me, banana ice cream is for real.
Healthy Food Swap #13. Cauliflower Mash Instead Of Mashed Potatoes
If you have not tried our mashed cauliflower potatoes recipe yet, you’re missing out.
It tastes exactly the same as mashed potatoes.
It also has a similar consistency, without the high amount of calories and carbohydrates.
If you leave out the avocado from the recipe, it’s also a free food.
Simply steam the cauliflower, blend it, add salt and pepper, then enjoy.
It’s that simple baby.
Healthy Food Swap #14 Baked Sweet Potato Fries Instead Of Deep Fried French Fries
It’s important to stay away from the deathly hydrogenated oils found in deep fried foods, like french fries.
Go with a real sweet potato and make your own homemade sweet potato french fries.
- Slice the sweet potato up into fries.
- Cover them with coconut oil
- Season it.
- Bake it.
- Boom, you’re done.
Gains.
Bottom Line On The 14 Healthy Food Swaps For Weight Loss
As a member of the Live Lean Nation, we do not deprive ourselves of delicious and flavorful food.
We just make better choices, by substituting in higher quality foods.
To make sure you never miss any future healthy food substitutes, go subscribe to our second YouTube vlgo channel, Brad Gouthro TV.
Once you’re subscribed, you can see how we make healthier food substitutions like this everyday.
Our Brad Gouthro TV viewers love it.
If you’re already a subscriber, tell us how awesome it is over there in the comment section below.
Check Out My Eat Clean Live Lean Cookbook
If you’re looking for healthy snack ideas, that will keep you full until your next meal, check out my Eat Clean Live Lean Cookbook.
Join Team Live Lean
You can also join our Team Live Lean inner circle members site.
We post weekly meal plans, with cooking lesson recipe videos for every meal and snack.
To date, we have almost 200 exclusive recipe videos that only our members have access to.
Go join all the other Live Leaners at Team Live Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
We grow stevia! It’s a small green plant, and the leaves are super sweet!
does avocado fat make me fat? I googled and found that contains high
calories.. also the sweet potato, it has high sugar.. people are saying
they are good, I just don’t know how much I should eat them per day and not
make me fat..
Thank you both so much…pretty excited now!
Do you have a recipe/method to make the cauli mash?
good day Guthro’s
would u say sugar from sugar cane an unhealthy source of sugar ??
I have a hard time cutting raw sweet potato, what is your technique?
Brad, I had a Blizzard today, too. No more I promise!
Wonderful suggestions! I have a request: could you do a video showing how
to make a few of your favorite salad dressings? I’m lost when it comes to
these and I need step by step directions (I burn macaroni and cheese,
cooking is not my strong suit! Lol) thanks!
Loved this video, must be one of my favourites!!!!!!!! Cheers Brad xx
I’ve already made all these swaps over the last few months…mostly from
watching you guys!! Great content on BOTH channels! I LOVE BGTV…go
subscribe…right now…go!! 🙂
This was soo helpful!!! Thank you soo much
It’s awsome!??
I can’t stand cauliflower mash. But, cauliflower rice on the other hand is
super yummy. Just grate raw cauliflower, add some salt and pepper and some
coconut oil, microwave/steam/cook on a pan for 2 mins. Boom! Rice!
What’s live lean tv’s opinion of hummus?
Definitely making the switch over after watching this video!! It’ll also
help me because I am a Type 1 Diabetic, so learning that a lot of these
foods won’t spike my blood sugar is amazing, and will make it easier on
myself too!!
Thanks Brad! 🙂
I’ve made a lot of the swaps too! Stevia, cauliflower mash, dark chocolate,
etc, etc!
I love coconut oil in my coffee….thanks for the awesome tips.
Hey Brad! I’ve been subscribed ever since I found your channel a few weeks
ago. Can you recommend one of your workouts that help lose belly fat around
the middle of your stomach?
How long do you bake your sweet potato fries
What’s the zucchini slicer called?
What about steaming. Potato vs sweet potato. Fingerling potatoes are great
once in awhile, right?
Who isn’t watching BGTV? It’s like free food, full of fibre and
nutritions. We get all we want. Hehe. I don’t use or need Stevia, but I
am doing the rest. Some of the ideas were from you guys and others I was
doing already. This was a beauty. Thanks for the vid.
Really good tricks. I already do some of them because I watch your channel.
🙂
I’m doing all 14 of them because I’m watching BGTV 🙂 I’ve learned so much
from you guys. Thank you!
Dope video as always. I have made a bunch of these switches in my diet
thanks to you brother keep up the good work.
I’m proud to say I have already made a majority of these swaps! Thanks for
the tips! 🙂 Love you guys!
Are you subscribed to our 2nd daily vlog channel: BradGouthroTV yet?
http://www.youtube.com/subscription_center?add_user=bradgouthrotv …
What’s your fav thing about our BGTV vlogs?