10 Simple Food Swaps to Save Calories

by MyFitnessPal
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10 Simple Food Swaps to Save Calories

Whether it’s swapping heavy cream for cauliflower or avocado for butter, cutting just 50 calories per day through simple food swaps can add up to bigger weight loss wins in the long run. Here are 10 simple swaps to try:



  • Mary

    I am allergic to chicken, turkey, soy and msg. All things to help you loose weight. So what can I substitute?

    • Mahmoud

      You can eat eggs white only;all kind of sea foods and vegetables; skimmed cheese and milk

    • davedave12

      beef pork fish — a portion is 4 ounces, not a giant steak

  • Wolf Sapp

    Very disappointed meal with that much sodium are suggested. Balancing out throughout the day doesn’t justify meals with that much sodium. That’s garbage.

  • Dave

    Some of these exchanges would destroy a ketogenic diet. Most users should know better if they are on it, but you should also post a disclaimer.

    • davedave12

      ketogenic = BS

      • phoenixtommy

        Well, Dave, I disagree. A dozen years ago I followed the Atkins Diet religiously. In 23 weeks I lost 71 lbs. and I felt good while on it. Any diet will work if you stay on it. So it is important to find a diet that you can and will stay on.

    • Porrie

      Several of the “swaps” and the original foods associated with the “swaps” aren’t recommended for a ketogenic diet, so you would stay away from either choice anyway.

  • Lily

    The cauliflower sauce sounds nasty. If I didn’t want the fat and calories of alfredo, I’d just make regular tomato sauce.

  • Etet

    I truly learned a lot. Thank you. These are also diabetes and heart friendly. We need this.

  • HolyFrijoles11

    Yes, make swaps…if you don’t mind your food tasting terrible.

    There’s a reason the French didn’t use this crap.

  • USAFPhotog

    I will have to give some of these swaps a try