Food substitutes you can make today to reduce your waistline

Food Substitutes to help reduce your waistline

A promise we all make to ourselves at the start of the year is to make big dietary changes, and stick with them. Sometimes we make this so unrealistic it is impossible to stick to it. We often fall down the same old slippery slope and then give up trying.


The key is to make small changes steadily and then it becomes more of a lifestyle choice as opposed to a ‘diet’. Attempting to reduce your waistline takes time and dedication but is completely achievable.


Substituting certain foods in our diet can not only reduce our dress size, it can also improve our moods, brighten our skin, improve our hair and nails.


Here are my top foods substitutes to reduce your waistline and improve your skin:

Vegetable oil to Coconut oil:

Replace vegetable oil or butter with coconut oil. 66% of coconut oil fat is medium chain triglycerides which may support weight loss and boost the metabolism. It contains lauric acid, which is known to reduce candida, fight bacteria, and create a hostile environment for viruses. This can provide a huge boost to our immune system particularly for this time of the year. Coconut oil also protects the skin and contains lots of antioxidants that make it ideal for healing.


Iceberg lettuce to Romaine:

Romaine lettuce has seventeen times more Vitamin A and four times more vitamin k. Two amazing anti-aging vitamins. Iceberg lettuce can be very difficult to digest and often times can be left undigested in the gut causing inflammation and fermentation.


Regular dairy milk to Coconut Milk:

Dairy products when metabolised are acid-forming. This affects the natural ph of our bodies, and we function most efficiently when our bodies are in an alkaline state. Dairy products are also mucous-forming and they can contribute to respiratory disorders and digestive issues. High intakes of dairy are also largely linked to acne and Rosacea.

Coconut milk serves as a much richer source of vitamin B-3 than regular milk. This is important as Vit B-3 helps you metabolise the nutrients in your food so that you’re able to use them for energy.


Potato to Sweet Potato/ Cauliflower Mash:

Sweet potato contains extra fibre, vitamins A, C and B6. It has 20grams less carbs than regular potato per cup serving. And believe it or not, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C!! Great for the skin.


Rice to Quinoa:

One cup of cooked quinoa has about 40 fewer calories than the same amount of white rice. Quinoa has 150% more fiber and 100% more protein. Quinoa is naturally free of gluten. Quinoa also happens to be very high in antioxidants. Antioxidants are substances that neutralise free radicals and are believed to help fight aging and many diseases.


Potato Chips/crisps to Popcorn:

Air popped popcorn has nine times less saturated fat and 1/3 fewer calories per serving than crisps. It is a great snack and will satisfy any cravings for a treat.


Sugar to Honey:

Normally to digest sugar, vitamins and minerals stored in the body are utilised. This uses up many of these essential nutrients. These nutrients are needed to dissolve fats and cholesterol. Therefore, when you eat too much sugar, you tend to gain weight not only because of the calories, but from the subsequent lack of vitamins and minerals. Honey balances this effect because it is a good source of nutrients that help people in their efforts to lose weight. Excess sugar can cause inflammation in the body which affects your skin along with all other parts of the body. This sugar leads to redness, swelling and a stressed out skin which has a bad effect on your skin tone and texture. Sugar also kills collagen which leads to premature aging. It destroys the proteins which help to make up our skins structure.

Sour Cream to Greek Yogurt:

Greek yogurt has two times fewer calories and three times more protein.


Eating plans go bad (and are eventually abandoned) when they turn obsessive and are made impossible to follow. To avoid that trap, take an 80-20 approach. Try to eat natural food 80% of the time, with a 20% window for when you’re traveling or socialising or simply can’t. This will be a huge factor when trying to reduce your waistline.


Give some of these changes a try over the next few weeks and see how it works for you. Don’t be too hard on yourself, small changes lead to BIG results.



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