Top 5 Food Swaps that Fight Belly Fat

Top 5 Food to Fight Belly Fat from your Kirkland Personal Trainer

I just read a great article and I had to share with you. It’s about certain foods that can be swapped for better ones to help you lose more weight…this is especially good if you’re currently stuck in a rut. There were more items on the list, but I chose my 5 favorite and definitely interesting food swaps.

The following is an excerpt from “Food Swaps that Fight Belly Fat” by Emily G. W. Chau at Fitbie.

You can beat belly fat on a full stomach—as long as you choose the right foods. Making simple substitutions, such as the greens you use in your salads and the snacks you munch come mid-afternoon, can help blast away excess chub. We asked Erin Palinski, RD, to suggest some simple swaps for a flat belly, and she provided the following nine strategies for cutting calories while keeping hunger at bay. Dropping weight has never been this satisfying.

1. Avocado for Butter

This may sound a little adventurous, but you won’t taste the difference: Switch out half of the butter in a cookie recipe for mashed avocado. This simple change will reduce fat content by 40% and cut the number of calories by nearly as much. You’ll still get the creaminess of butter and the fatty taste, but this substitution knocks out some of the saturated fat in favor of the belly-flattening monounsaturated kind. Sure your cookies might have a green tinge, but they should also be chewier and softer.

2. Cauliflower for Rice

Cauliflower is the low-carb dieter’s go-to food. Its mild taste makes the veggie a perfect substitute for carb-heavy potatoes and rice. Whipping up a dish is easy: Use a food processor or hand grater to break up cauliflower florets and stalks into tiny rice-sized pieces, and then sauté them in olive oil. Cauliflower has a lower glycemic index than rice, so your body won’t experience that spike in insulin that can lead to carb cravings, says Palinski.


3. Spinach for Iceberg Lettuce

When it comes to weight loss, any kind of vegetable gets the green light, but if you really want to ditch that spare tire, choose dark leafy greens over iceberg lettuce. True, the fiber levels are nearly the same, but you’re sacrificing a lot of nutrients for that extra crunch of iceberg. Spinach is higher in iron and packs three times as much folic acid, so it’s a much better nutritional choice all around, says Palinski. Folate is important for the developing brains of unborn babies, and it may also help peel back the pounds in adults. Research found that people with the highest levels of folate lost more than 8 times more weight on a low-cal diet compared with those having the lowest levels, according to a study in the British Journal of Nutrition.

4.Beans for Enriched Flour or Shortening

Use beans in place of flour or shortening in brownies made from scratch. It may sound odd, but you probably won’t even notice the legumes: In a blind taste test in theJournal of the American Dietetic Association in 2005, study participants rating brownies made with pureed cooked cannellini beans gave the low-fat confections high marks. If you’re more inclined to bake from a box, just add a can to a ready-made mix to give your batch a boost of belly-flattening fiber. A 2009 study in the American Journal of Clinical Nutrition found that people who increased their daily intake of fiber by 6 grams shrank their bellies by 4%, and these moist brownies pack about 3 grams per serving.

5. Dark Chocolate for Milk Chocolate

Indulge your sweet tooth with a bite or two of dark chocolate. A small bar contains fat-fighting MUFAs, and because dark chocolate is richer than the milk varieties, typically you’re satisfied with a smaller amount. This can make portion control a little bit easier, says Palinski.

Interestingly, I was reading this article as I was munching on a piece of dark chocolate. Everyone should indulge now and then…it’s good for you!

If you have any other food swap suggestions please comment below. As a personal trainer I’m always up for trying something new.



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