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14 Healthy Food Swaps For Weight Loss

Listen to the post, 14 Healthy Food Swaps For Weight Loss, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

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

The Truth About Whole Grains

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:

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

Quick High Protein Snack Idea: Avocado Egg 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

Low Carb Paleo Zucchini Pasta: Shrimp Spinach Linguine

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:

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

How To Make The Best Guacamole Dip Recipe

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 Superfood 1

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

The Healthiest Stevia Sweetener Brand To Replace Sugar

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

The BEST 3 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]

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

Your Ultimate Guide To Nuts

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

Healthy Protein Ice Cream Frosty Recipe

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

How To Make A Mashed Cauliflower Recipe

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

The Best & Worst French Fries In America (& My Fav Recipe)

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.

  1. Slice the sweet potato up into fries.
  2. Cover them with coconut oil
  3. Season it.
  4. Bake it.
  5. Boom, you’re done.


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

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.


Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

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39 responses to “14 Healthy Food Swaps For Weight Loss

  1. 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..

  2. 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!

  3. 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!! 🙂

  4. 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!

  5. 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! 🙂

  6. I’ve made a lot of the swaps too! Stevia, cauliflower mash, dark chocolate,
    etc, etc!

  7. 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?

  8. What about steaming. Potato vs sweet potato. Fingerling potatoes are great
    once in awhile, right?

  9. 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.

  10. Really good tricks. I already do some of them because I watch your channel.

  11. I’m doing all 14 of them because I’m watching BGTV 🙂 I’ve learned so much
    from you guys. Thank you!

  12. Dope video as always. I have made a bunch of these switches in my diet
    thanks to you brother keep up the good work.

  13. I’m proud to say I have already made a majority of these swaps! Thanks for
    the tips! 🙂 Love you guys!

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