Posted by: Dr. Tyrone A. Holmes | June 13, 2012

Lose Weight WITHOUT Dieting: Tip #68 – Consider Food Swaps

A food swap is simply the exchange of one food for a healthier, lower fat, lower sugar and/or lower calorie version of another food.  Food swapping can be a very effective way to lose weight for at least two reasons. First, effective food swaps yield permanent, reduced caloric intake.  Second, food swaps do not require a reduction in food volume. In other words, you get to eat the same amount of food. You’re just eating healthier versions of that food. Here is a simple example. If you are a milk drinker and typically consume whole milk, you ingest 150 calories per eight ounce glass.  This includes about 8 grams of fat (5 saturated) and 12 grams of sugar. Conversely, an eight ounce glass of 1% low-fat milk is 100 calories with about 2.5 grams of fat (it does contain the same amount of sugar).  If you normally drink two glasses of milk a day, that’s a 100 calorie per day reduction.  In one year, that amounts to 36,500 calories or about 10.5 lbs of weight loss from one simple swap!  I will give you examples of other effective food swaps in future posts.

NEXT POST – June 17, 2012                    

Cycle Log: Competition Phase Week 9



  1. Vinny is a staunch follower of food swaps! Great post

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s


%d bloggers like this: