16 simple low-calorie food swaps that helped me lose 35 pounds and keep it off

Rachel HosieJan 28, 2022, 18:34 IST

Rachel Hosie in October 2018 and July 2020.Rachel Hosie

Losing weight requires being in a calorie deficit, whether you count calories or not.
When I lost 35 pounds three years ago, I made simple adjustments to how I ate that didn't leave me feeling deprived.

Losing weight requires eating in a calorie deficit, which means consuming less energy than you burn through your daily life and exercise.

Rachel Hosie in 2018 (left) and 2021.Rachel Hosie

1. Greek yogurt for sour cream

Add some Greek yogurt to your fajitas.Getty

2. Bagel thins for bagels

A bagel and yogurt bowl is a staple breakfast.Rachel Hosie

3. Powdered peanut butter for regular

Spiced apple baked oats with peanut butter.Rachel Hosie

4. Turkey sausages for pork

Eating lots of different veggies is a great way to make a low-calorie meal filling.Rachel Hosie

5. Turkey meatballs for beef

Turkey meatballs or chicken sausages with pasta and vegetables is a staple meal.Rachel Hosie

6. Turkey bacon for pork bacon

Avocado on toast, scrambled eggs, and turkey bacon.Rachel Hosie

7. Replacing some eggs for egg whites in omelettes and scrambles

A vegetable frittata with feta and egg whites.Rachel Hosie

8. Diet drinks instead of regular ones

Drinking water would be the healthiest choice, but I love Diet Coke.Rachel Hosie/Insider

9. Skimmed milk in coffees

A flat white and cappuccino.Christina Felschen/Getty Images

10. Salted popcorn over chips (or lower calorie chips)

Popcorn is low calorie and high volume and if you skip on added butter it can be a healthy choice.Olesia Valentain / EyeEm/ Getty Images

11. Fresh fruit over dried fruit

Fresh fruit keeps you fuller than dried.Getty

12. Low fat over full fat yogurt

Greek yogurt whipped up with vanilla protein powder and topped with strawberries.Rachel Hosie

13. Cooking spray instead of oil or butter

Using a little less oil for cooking can cut calories in your meals.Getty

14. Ground turkey instead of beef

A ground turkey burger is usually lighter than beef.Getty

15. Chicken breasts over thighs

Chicken breasts are delicious on the barbecue.Douglas Sacha/Getty images

16. Low calorie ice cream instead of regular

Halo Top ice cream.Leena Robinson/Shutterstock

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