Eating For Your Health

Four Food Substitutions That Will Help You Lose Weight

by Salvador Hill

Losing weight cannot be about depriving yourself completely. If you just try to forgo everything delicious, then you'll eventually end up over-eating these foods and putting the weight back on. A better way to approach weight loss is to make healthier substitutions for some of those "naughty" foods. Here are four foods you can substitute for more calorie-dense foods, resulting in healthier choices.

Dark Chocolate

Dark chocolate tends to be lower in calories than milk chocolate. It's also more flavorful, so you only need a small amount to be satisfied. Purchase a good-quality dark chocolate bar, and reach for a square whenever you are tempted by a candy bar, brownie, or other sweet goody. Nibble the square of dark chocolate slowly so that you satisfy your taste buds and cravings.

Frozen Grapes

If you love candies and sweets, then this is the perfect food substitute for you. Spread some grapes out on a baking sheet, and place it in the freezer. Once the grapes have frozen through, transfer them to a resealable plastic bag. Each time you're craving some candy, reach in and enjoy a grape. They're remarkably sweet and taste like real candy. Plus, the frozen texture makes you feel like you're treating yourself to sorbet or an ice cream.


When that craving for salty, crunchy foods hits, you want to avoid reaching for the bag of chips or even a box of crackers. A much healthier choice is popcorn. Make your own on the stove by heating 1 teaspoon canola oil in a large saucepan. Then, add just 2 tablespoons popcorn kernels, and put the lid on the pan. Cook over medium heat, and remove from the heat once the popping slows down to 1 pop every 5 seconds. Sprinkle a little salt on the popcorn, and you have a delicious, crunchy snack that's super low in calories.


Quinoa is a grain that contains far more protein and fiber, but fewer grams of carbohydrate, than most other grains. It's the perfect substitute when you are craving a big plate of rice or pasta. To cook quinoa, all you have to do is place 1 cup uncooked quinoa and 2 cups water in a pan, and bring it to a simmer. Cover, and simmer for 20 minutes. You can enjoy quinoa any way you'd enjoy rice or pasta: tossed in sauce, in a salad, or topped with stir-fried veggies. Its protein content will keep you full so you don't reach for more calorie-dense goods and sabotage your weight loss efforts.

Contact a weight loss service, like Midwest Fat Loss, for more help.