Diet expert lists eight easy swaps all Brits should make to lose weight

07 January 2024 , 18:24

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Making a few smart substitutions can see you losing wright while still getting to enjoy tasty snacks (Image: Getty Images/Vetta)

With January upon us and new year’s resolutions starting to kick in, many people will be looking for ways to lose some weight.

With gym memberships skyrocketing and pledges to quit smoking at their peak, the start of a new year is traditionally a time when lots of people focus on their health. But losing weight doesn’t have to be a slog, while cutting out your favourite treats can be a drag, a few smart substitutions can have you shedding the pounds without the cravings.

Fitness experts have compiled a list of eight alternatives to common guilty pleasures which have more nutritional benefits and will keep people fuller for longer. Indulging in too many unhealthy foods can cause spikes and crashes in blood sugar levels, wich can negatively impact mood, energy levels, and health.‌

But there are ways to reduce sugar, salt and fat while satisfying cravings in healthier ways, according to fitness experts. Simple swaps like exchanging crisps for popcorn or leaner chicken instead of beef can have a positive impact on your health.

“There are easy ways to replicate flavours and the familiarity of our guilty pleasures to make healthier choices,” explained Ashleigh Tosh fromGoal Plans powered by MuscleFood. “Many food swaps have more nutritional benefits that keep you fuller for longer and crush cravings.

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“Replacing foods with healthier alternatives and being mindful of what you consume is important for health and lifestyle.‌ Dark chocolate and popcorn are just some of the healthier alternatives you can enjoy while still satisfying your cravings.”

Swapping crisps for popcorn is just one way you can still enjoy a treat in a healthier way (Getty Images)

Swap dark chocolate for milk chocolate

If you fancy a sweet treat, swap regular milk chocolate for dark chocolate, which has a lower fat and sugar content and is rich in antioxidants and packed with nutrients.

Popcorn for crisps

As well as being full of antioxidants, popcorn is high in fibre and fills you up with fewer calories than crisps. Skip the butter and go easy on the salt for healthier options.

Fruit for fruit juice

Sugar in whole fruit comes with important nutrients and gut-friendly fibre, whereas fruit juice is loaded with extra sugar with a 300ml glass of orange juice containing as much as 25g of sugar.

Greek yoghurt for ice cream

Ice cream has more fat than yoghurt and is higher in added sugars and calories. Greek yoghurt is rich in protein, and probiotics and lower in saturated fats.

Whole grain bread for white bread

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Consider switching your white bread to whole-grain or brown bread. Brown bread is more nutritious as it contains more fibre and nutrients, and it is not as processed.

Chicken burger for beef burger

Chicken is a much better source of protein than beef and also provides us with important vitamins like vitamins A, B1 and B3.

Nuts for sweets

Nuts are a great healthy snack as they are high in nutrients like protein and fibre and can help steer off unhealthy sugar cravings.

Takeaway pizza for protein pizza

‌There are plenty of substitutions for your favourite takeaway pizza that offer more protein without the extra calories. If you fancy a homemade version, swap your traditional base for a wrap for a lighter option.

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