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7 Food Swaps for Faster Fat Loss

Dropping excess weight is easy when your nutrition is on track. Get faster weight loss results by swapping out these 7 foods with their healthier substitutions:


Avoid: Pasta Regular pasta is delicious but high in carbs and calories. It's great if you're running a marathon the next day, but not so great if you're planning on sitting at your desk. Too many carbs (or calories of any kind) will be stored on your body as fat.


Eat This Instead: Spaghetti Squash On those nights when you really crave a big bowl of noodles, try this instead. Poke a spaghetti squash all over then bake at 400 degrees F for 45-60 minutes. Remove from the oven, allow to cool, scoop out the seeds and then scrape out the long, noodle-like strands of squash. Serve these healthy noodles with spaghetti sauce and turkey meatballs.

Avoid: Store Bought Salad Dressing The nutritional benefit of your salad is probably undone by the questionable ingredients in store-bought salad dressing. From unhealthy fats and an overabundance of calories to preservatives, store-bought salad dressing is a landfill of unnatural ingredients that are best avoided.


Eat This Instead: Simple Homemade Dressing Making your own salad dressing is so simple. It literally takes less than five minutes, and it tastes so much better freshly made. Here’s the equation to use when making your own dressing and feel free to adjust as desired for your taste:

  • 3 parts high quality oil – extra virgin olive oil, coconut oil, hemp seed oil, flax seed oil, or sesame seed oil.

  • 1 part something acidic – vinegar, lemon, lime

  • A dash of salt and fresh ground pepper

  • Some fresh or dried herbs or use Dijon mustard for a great kick


Avoid: Packaged Granola Bars Packaged bars have one thing going for them—the convenience factor. This convenience comes at a price, as each packaged bar contains more preservatives, carbs, calories and sugars than you probably want.


Eat This Instead: Raw Nuts When you need a quick satisfying snack, look no further than a handful of raw organic nuts. This is a great way to cut down on sugar and other harmful additives in granola bars while still enjoying a convenient healthy snack. If you're like me, you'll want to limit your serving size, as these go down easy. A little too easy.


Avoid: Blended Coffee Drinks Coffee chains have made it socially acceptable to sip on a large blended coffee drink topped with whipped cream anytime and anyplace. Unfortunately, your body is going to respond to all that sugar in the only way that it knows how…by storing it as fat. These blended drinks are high in calories and extremely addictive, so it’s best to avoid them completely.


Drink This Instead: Unsweetened Iced Tea The whole idea behind blended coffee drinks is to quench your thirst, but there are more fitness-friendly ways to do so. Double brew 4 cups of your favorite tea – try Chai Rooibos or Hibiscus 🌺 —then chill it in the fridge for a few hours or enjoy room temp. Serve over ice if desired and sweeten with a sprinkle of Stevia or coconut sugar if desired.


Avoid: Fast Food Breakfast Sandwiches The drive-thru may be calling you, especially when you’ve left for work in such a hurry that you forgot to eat breakfast, but don’t give in. Fast food breakfast sandwiches are filled with loads of preservatives, trans fats and questionable ingredients. Not to mention these little breakfast bombs contain more calories, carbs, sodium and fat than you need in the morning.


Eat This Instead: Healthy Mini Muffins The recipe below for Healthy Mini Muffins make the perfect on-the-go breakfast or snack to keep you out of the drive-thru line. Make a batch on the weekend to stock the fridge/freezer and then grab as needed throughout your busy week.


Avoid: Sweetened Yogurt Little cups of low calorie fruit-flavored yogurts are often marketed as a weight loss food, but you know better. These ultra-sweet concoctions are filled with sugars, corn syrup and preservatives, which will derail your fitness results and send you on a sugar high then an energy crash.


Eat This Instead: Plain Greek Yogurt with Fruit Plain Greek yogurt has more protein and far less sugar than the cute little fruit-flavored yogurt cups. Dress it up by adding your own, chopped fresh fruit, raw organic nuts and a sprinkle of unsweetened coconut if you like. Plus, buying large containers gives you the opportunity to eat an appropriate serving (large please!) and use less plastic than all those little containers.


Avoid: Potato or Corn Chips Around three o’clock in the afternoon, when something salty and crunchy is calling out your name, remember this fact: Studies suggest that a potato chip habit caused subjects to gain weight even faster than an ice cream habit. This is likely due to all the preservatives, trans fats, empty calories and salt, and how hard it is to each just a few.


Eat This Instead: Bake Kale Chips Kale chips are crunchy and satisfying, just like potato chips, yet you’re able to crunch away guilt-free. Filled with fiber, protein and real food nutrients, this is one crunchy snack that won’t expand your waistline. Here’s how to make them at home: Wash and tear one bunch of kale into chip-sized pieces. Toss with a Tablespoon of olive oil and season with salt and pepper. Place on a baking sheet and bake at 300 degrees F for 12-15 minutes.

The quickest and most permanent way to lose weight, get in shape and feel amazing is through a combination of healthy eating and consistent, safe and effective workouts.


You deserve to feel and look amazing and I can help you achieve that. ​

Learn more about the Amazing180 Transformation program HERE


Rose

HealthyHabitsStudio@gmail.com



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