Nutritionist Shares Simple Food Swaps To Lost Weight

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Nutrition guru and blogger Amanda Meixner knows that losing weight is a tough challenge. It takes a lot of dedication and perseverance to stay focus despite the temptations all around. But you don’t have to be miserable in eating only bland food to avoid calories.

Amanda created smart food choices that still taste delicious and healthy. Using a simple way to understand the formula based on infographics and appealing food comparisons, her clever diet tips have gained the nutritionist over 700k followers on Instagram.

“If you want to lose weight without counting calories, these hacks come in handy! 🙌 Plus by swapping out some of these processed foods you not only save your waistline but also your health,” she writes on one of her posts.

Amanda encourages preparing meals in advance so you can save yourself from taking snacks on the go. Scroll down to see these simple and healthy food swaps you can try.

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White Rice vs. Brown Rice 🙌 Did you know white rice is actually brown rice with the germ and bran removed? Both have their pros & cons. I know I love my brown rice cakes 🤣 . Love this post by @mealpreponfleek. Full breakdown below: . White rice is brown rice with the germ and bran removed. Despite a common misconception, the macronutrient & calorie contents of the two are relatively the same (calculations in photo are based off 45g measurements). . Brown rice is a great source of manganese, selenium, and magnesium. Unfortunately for white rice lovers, some fiber and most nutrients are stripped away during the refining process, which leaves it with very few essential nutrients. Brown rice does, however, contain phytic acid, which offers some health benefits, but it reduces your body’s ability to absorb iron and zinc from the diet. *Keep in mind to avoid deficiencies of these crucial nutrients. . White rice also has a much higher glycemic index (GI), which measures how quickly a particular food increases blood sugar. White rice has a GI of 89 while brown rice has a GI of 50. This can be significant to diabetics and those with insulin resistance. . Brown Rice has other health benefits you may not know about. It contains lignans – plant compounds that have been shown to reduce the amount of fat in the blood and lower blood pressure, and studies suggest it can help reduce several risk factors for heart disease. Brown rice also contains many powerful antioxidants that are not present in white rice. . Don’t be so quick to discard the white rice, because it has it’s benefits too. It is easier to digest and is great for refueling muscles with glycogen post-workout, which is one of the reasons why a lot of athletes choose it over brown rice. . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #determination #healthylifestyle #whiterice #rice

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Which side would you pick? 🤗 . ☕️ While bullet proof coffee is a fine choice to have in your nutrition routine, you definitely can’t count that concoction as calorie free. Many of the recipes online & in coffee shops call for 2 tbsp grass-fed butter & 1 tbsp coconut oil. Now, that’s a lot of extra calories! . 🥞 Many bullet proof fans use this combo as a way to skip breakfast & you can see why that works out since it’s the same amount of calories. In fact if you were switching from a highly-processed, high-calorie breakfast to bulletproof coffee you would lose weight since you end up eating less calories. . 🍳 However if you prefer eating real food for breakfast instead of a drink that right side would be a much better option for you! You could also scale back on the avocado & add 1/2 tbsp MCT oil to your coffee to get some of the added benefits of this healthy fat without too many added calories! . Left side: Coffee blended with 1 tbsp MCT Oil 2 tbsp grass-fed butter . Right side: 1 piece Ezekiel toast 2 medium boiled eggs 1/2 yellow pepper 1/2 red pepper 1/4 avocado 2 1/2 cups spinach Black coffee with stevia . Inspired by @maxfit recent post! ❤️ . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #coffeetime #foodprep #fitfood #protein #weightloss #mealplan #cafe #paleo #coffeelover #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #coffeeaddict #flexibledieting #iifym #instahealth #coffeegram #latte

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“I regret eating clean.” – Said no one ever. Unless, it’s a bar soap 😉 haha Ok just kidding about the soap swap because sometimes you just need a damn cookie. I just wanted to make sure you were paying attention ❤️More info on the other swaps below: . Flavored oatmeal ➡️ Oatmeal with fruit – Skip the hidden sugars & preservatives when you get plain oatmeal and add your own fruit (Plus, stevia if desired). Not all flavored oatmeals are created equal so if you do want a flavored one try to find one that has less sugar & added preservatives. . Ketchup ➡️ hot sauce or mustard – Not only does ketchup have a lot of sugar per tbsp but many brands have High Fructose Corn Syrup added. Made mostly from genetically modified corn, high fructose corn syrup is not natural and definitely not healthy. Hot sauces and mustards are a much safer bet and will save you the added sugar! (Or find a clean ketchup if it’s a must-have for you) . Sugar cookie ➡️ soap – Ok don’t do this swap 😉 Shower with the soap and enjoy a cookie in moderation when you want it! . . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #soap #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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Healthy swaps add up! 💫 If you’re trying to improve your health, small changes definitely make a difference over time. Here a few ideas to add to your nutrition routine: . 🍁 Agave ➡️ Maple Syrup (or honey) – Agave syrup is highly refined & the end product leaves you with a sweetener with the highest amount of fructose (damaging sugar) of any commercial sweetener on the market. It has about a 2:1 fructose to glucose ratio which is higher than high fructose corn syrup’s 1:1 ratio – yikes! Organic, pure maple syrup is much less processed, better choice & contains up to 24 antioxidants. . 🍒 Flavored yogurt ➡️ Greek Yogurt + Fruit – While the flavored yogurt has 28g sugar & 6g protein, the greek yogurt + 1/2 cup raspberries has 9g sugar & 21g protein. The worst part about this flavored yogurt is the use of food dyes and added fillers/preservatives. You can definitely find a cleaner flavored yogurt but make sure to read the label! . 🍓 Store-bought jam ➡️ Mashed berries – Store-bought jam not only contains a lot of sugar but it also contains ingredients like high fructose corn syrup & other preservatives. Mashed up raspberries or strawberries are a great alternative & only contains one ingredient 😉 . . . . #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #greekyogurt #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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