Weight Loss Food Swaps
Our society is obsessed with dieting. Floating from fad diet to fad diet, people are struggling to lose weight sustainably. Shockingly, 90 cents of every dollar spent at the grocery store goes towards processed junk foods. It’s no wonder why weight loss resistance is so ubiquitous. It’s time for a food revolution! It’s time for a few weight loss food swaps!
Make these food swaps today
As we push for healthier options at the grocery store and more natural organic food sources we still have the power to take our health into our own hands. In functional medicine, we realize weight gain is a symptom of an underlying health problem, not the cause.
Therefore, we need to get healthy to lose weight, not lose weight to get healthy.
The foods you eat instruct every aspect of your health and can either feed or help heal disease.
So let’s take a look at some simple food swaps that will help heal your body from the inside out, helping you to lose weight and keep it off by filling your body with the good food medicines it needs for fuel.
1. Nutritional yeast instead of dairy cheese
Casein the protein found in dairy can be very inflammatory for a lot of people.
Chronic inflammation can lead to a slew of various health problems such as thyroid issues, where weight loss resistance is a major symptom.
But what’s the solution for people who love the taste of cheese? Nutritional yeast!
This deactivated yeast can be added to recipes or sprinkled on salads to give a tangy cheesy flavor to your favorite dishes.
2. Spaghetti squash instead of regular pasta
While most people think that carbs in pasta are the problem when it comes to weight, it can really be stemming from the inflammatory effects of gluten.
However, it can be pretty difficult to resist a giant bowl of pasta. Swap out your regular noodles for spaghetti squash. Once cooked, this squash shreds into thin pieces that look almost identical to noodles, hence its name!
Top with your favorite pasta sauce and you are good to go!
3. Sweet potato toast instead of wheat toast
Filled with good carbs but none of the gluten, you can still enjoy some of your favorite toast related dishes.
Just simply slice large sweet potato into pieces of your desired thickness and toast like you would a piece of bread.
Depending on your toaster you may have to toast a couple times but once done, use as sandwich “bread” or top with your favorite toppings.
4. Coconut oil instead of canola or vegetable oil
Forget what you may have been told about fat being harmful to your health.
In fact, healthy fats such as medium-chain-triglycerides (MCT) in coconut oil will transform into energy for your brain which will help battle brain fog, fatigue, and help you get moving.
Coconuts are a great source for this and also have a high smoke point so they can handle the high temperatures of cooking. So trade out your traditional cooking oils and use coconut oil instead!
5. Cauliflower rice instead of regular rice
Even though rice is gluten-free, grains can still have similar proteins to gluten that can cause the same types of inflammatory problems. Rice is a very common side dish especially in Asian inspired recipes.
Cooked cauliflower works as a substitute when it is placed into a food processor to create the rice-like consistency.
6. Cassava flour instead of regular wheat flour
With a one-to-one substitute for regular wheat flour without a taste or texture difference, cassava flour makes a miracle alternative for baked goods.
Derived from the yuca root, this eliminates any trace of gluten and its negative inflammatory effects.
7. Stevia instead of white sugar
Refined white sugar messes with your gut health and creates an imbalance of good bacteria in our microbiome leading to leaky gut syndrome and a slew of hormonal weight loss resistance problems.
Make the switch to plant based sweetener stevia. It is zero calories without the negative effects of artificial sweeteners.
8. Almond milk + coconut milk instead of coffee creamer
Get rid of the sugar loaded and inflammatory dairy based coffee creamers. Instead, make your own with almond milk or coconut milk as your base combined with stevia or another favorite natural sweetener (raw honey, pure maple syrup, or coconut sugar).
Jazz it up with flavors such as vanilla, pumpkin puree, or cinnamon and you have a delicious creamer that can rival that of your favorite coffee shop.