Summary of 15 Low Cal Food-Swaps For Weight Loss

Food Swaps for Weight Loss

Bread Alternatives:
- Use keto buns (3 buns = 50 calories, 15g fiber, 6g protein) instead of regular buns.
- Try cob bread (250 calories for the whole loaf).
Candy Substitutes:
- Replace regular candy with stevia-sweetened options like Smart Sweets.
Rice Alternatives:
- Use cauliflower rice as a low-calorie substitute for regular rice.
Egg Options:
- Mix whole eggs with egg whites to increase protein while reducing calories.
Cooking Techniques:
- Utilize an air fryer for cooking chicken and making homemade veggie chips (potato, carrot, parsnip, zucchini).
Pasta Alternatives:
- Substitute regular pasta with zucchini noodles, shirataki noodles, or spaghetti squash.
Dessert Swaps:
- Use egg life wraps to create low-calorie cinnamon rolls.
- Replace regular sugar with monk fruit or stevia for baking.
Ice Cream Alternatives:
- Create yogurt-based ice cream with monk fruit and protein powder.
Chocolate Options:
- Choose dark chocolate or sugar-free chocolate chips for baking.
Pizza Alternatives:
- Make pizza using cauliflower crust or cloud bread.
Cereal Tips:
- Layer oatmeal at the bottom of your bowl and sprinkle cereal on top or switch to oatmeal with fruits.
Nutella Substitute:
- Use sugar-free chocolate chips as a spread on keto buns.

Self-Care and Mindset Tips

Positive Affirmations:
- Look in the mirror and practice self-love and positive affirmations to align beliefs with healthy actions.
Awareness of Intake:
- Opt for unsweetened applesauce and light butter to reduce sugar and calorie intake.
Healthy Eating Habits:
- Incorporate large salads with lean proteins and healthy fats, and snack on fruits and vegetables.

Additional Notes

The presenter emphasizes the importance of self-belief and maintaining a positive mindset for achieving health goals.

Presenters/Sources

The video is presented by an unnamed individual who shares personal experiences and tips related to health and fitness.

Notable Quotes

— 07:42 — « We need a mirror so people follow through on what they believe themselves to be. If you believe that you're an athlete, you're someone who eats healthy, lives a healthy lifestyle, that takes care of your body, your actions are going to be aligned with those beliefs. »

— 08:50 — « If we want to make changes in our life, we have to simultaneously change our beliefs. »

— 09:48 — « I hope that you found these little food swap hacks useful and that they're going to help you on your fitness journey. »