5 HEALTHY FOOD SWAPS||Eat more for less calories!

there's some really really easy calorie swaps that you can make that is going to lower your overall calorie consumption this one is 190 calories this is 265 calories that's more to this entire head of broccoli look how good that looks really understanding calorie density is the key to being able to eat more the calories from peanut butter are something that can add up really really quickly eh i don't know if i fully agree with you there hey welcome to the channel my name is charles and if you are struggling to lose weight on plant-based diet then one of the things that's really important to understand is how calories influence your weight loss and there's some really really easy calorie swaps that you can make that is going to lower your overall calorie consumption you're not going to sacrifice on feeling any less full you don't have to cut portion sizes but you're going to much more likely get into a calorie deficit and lose weight and one of the things that people are shocked about myself included when i first started losing weight in a sustainable way was how many calories were in some of the most common foods that i was eating so here are five really easy simple swaps that you can make that are going to lower your overall calories and the benefit of these is they're also more whole foods they've got more fiber they've got more nutrients and they're going to leave you more satiated and more full as well so one of the things that is really common for people to have is bread and toast but bread is actually a super calorie dense food it comes out at about 1300 to 1500 calories per pound so what i like to do instead is make sweet potato toast sweet potato is only about 400 calories per pound it's a lot more filling for a lot less calories bread is mostly air so one sweet potato is about 316 calories but it's about 360 grams there's a lot of food there for 300 calories whereas 300 calories of bread is only three slices that's not a lot of food and it's only about 120 grams so for the same amount of calories you can eat three times the food when you're eating sweet potato realistically i'd be eating way more bread than this i'd be packing on the bread because it is so not filling to me not satisfying at all plus you're going to be putting other high calorie dense foods in there like avocado jam whatever else so really you're not getting a lot of food for a ton of calories and if you think about how bread really squashes up in your stomach there's really not much to it that's not going to fill you up but it's a hundred calories so i like to make sweet potato toast by cooking up sweet potato in the oven and first of all all you need to do is cut it and then cook it with the cut side upwards this is going to give it a crispy kind of hard texture on the top then cook it in the oven for about an hour or until it passes what i like to call a squish test at about 180 degrees celsius once i've cooked up a whole batch i can store them in a container and pull them out anytime i want to make avocado kumara toast sweet potato toast we call it kuma here so all i do is squash down a couple of kumara and remember those are cut in half so this they're the same equivalent as one whole creamer which like we said is only about 315 calories i'll put it in the airfryer for a couple of minutes or until it gets a bit crispy and then put some avocado maybe a little bit of salt and pepper some lemon juice or lime some tomatoes and a few toasted sesame seeds that's my favorite way to eat it and of course chili flakes as well and then you've got an amazing easy to make bread substitute which is lowering calorie density and much more filling this is actually going to be a filling breakfast rather than a couple of pieces of toast so let's give it a bit of a taste test look how good that looks mmm delicious peanut butter is another super high calorie food and there's no getting around it peanut butter is delicious we all love it but when you're trying to lose weight the calories from peanut butter are something that can add up really really quickly so if you have a look at this tiny amount of peanut butter that i've put in this little container that's about 30 grams of peanut butter or about two tablespoons and that comes in at 180 calories don't look at too much of these tablespoons that i'm using because they're half tablespoons and new zealand and american tablespoons are actually different i just recently found out about 30 grams you can visualize it here it's 180 calories something that i like to use instead is peanut butter powder so peanut butter powder has just had all of the natural oil and fat taken out of peanut butter so you still get that peanut buttery taste but you're not getting all of the calories that come from fat because fat is just super calorie dense one gram of fat is nine calories whereas one gram of carbohydrates or protein is only four calories so fat is always going to be double the calories of carbs or protein so i use three of these little tablespoon measurements that i've got half tablespoon measurements to make that or to measure out that peanut butter but when i was measuring out pb2 powder i could get 12 of those little spoons for the same amount of calories so it took 12 lots of powder you can see there's a lot more in there for that same 180 calories now i'm not going to use all that powder because i do not need to make 180 calories worth of pb powder trust me it does not taste as amazing as peanut butter you will not need to eat that much but when i mix it with a tiny tiny little little bit of peanut butter and some water with about two tablespoons of pb powder that comes out at about 60 to 80 calories it's about 60 calories for two tablespoons of pb two powder and as a peanut butter substitute if you're trying to lose weight it is a great alternative i love mixing it into smoothies i love putting it on my oats in the morning i love sprinkling on apple and just devouring it like that i know a lot of people say well peanut butter is really healthy and i don't know if i fully agree with you there it's an okay source of protein and fat there are a lot better ones but definitely high a calorie and if you are going to eat nuts which is very recommended then have them as a whole nut have them as a raw unroasted nut rather than eating the processed version another thing you can swap is soda soda is super super high in calories it's basically sugar water i think we all know this that it's not good for you but when you're craving something cold and sweet and fizzy what are you gonna do this one 440 gram can of coke is 190 calories and here's the thing liquids like coke don't actually contribute to fullness at all so this is not going to make you eat less throughout the day if anything it's going to make you eat more but even though you would have consumed nearly 200 calories you're not going to feel like you've eaten 200 calories like if you were to eat two bananas for example which is about the same amount of calories so if you are looking for that fizzy taste why not have something like kombucha instead kombucha is i don't think that kombucha is any kind of like amazing super food i don't think that it's going to cure everything but it is a lower calorie lower sugar option if you are craving something sweet and fizzy so kombucha is made with a live culture and what that means is that it feeds off the sugar that initially goes into making it so that what you're left with is something that is actually really low in sugar because it's it's fed the bug that makes it so for example this huge bottle which is 750 grams this is about 20 calories for this entire bottle it's nearly double this that means that you could have nearly 10 of these for one of these why not have 10 of these throughout the week yeah it's going to be a lot more expensive than having one of these on one day a week if you were to compare the calories on in 440 grams of kombucha which is the same as this can you would get about 15 calories worth of food or drink i should say i know what one i'm gonna choose my personal favorite thing to do rather than have kombucha though is to flavor lacroix or sparkling water sparkling water on its own can be kind of boring but if you add some frozen fruit in there to give it some flavor you put some mint in there maybe put a little bit of lime it becomes something super delicious and decadent and if you just drink that flavoured water that's basically zero calories i like to eat the fruit at the end but fruit is fantastic for you so you should go ahead and eat it i want to drink a million licorice every day so most of the time i just make this fruit flavored fruit water with just regular old water and i love it the next swap is swapping out muesli or granola for oatmeal now granola is super calorie dense for two main reasons the first one is that it doesn't have any water added and water is what gives low calorie food its low calorie-ness granola also tends to have added oil which bumps up the calorie density sweeteners and also dried fruit so you're getting a very calorie dense food here so this little one cup of granola is about 440 calories i don't know anyone that would eat this tiny amount of granola i could definitely eat double this and be consuming nearly 900 calories for a breakfast to contrast this you could be having an entire bowl of oatmeal or overnight oats for the similar amount of calories if you started with 70 grams of oats which is about three quarters of a cup and the banana i added was also only about 50 calories added in about a cup of blueberries i didn't even have a whole cup of blueberries as you can see but that was only adds about 80 calories then if you add half a cup of soy milk you've got 50 calories in there and i microwaved it in the microwave for a couple of minutes so it's come out all plump and there's lots of volume in there this is a much much lower calorie option in terms of calorie density and this is really the way that oats are designed to be eaten any kind of whole grain you should be adding water to it it's going to lower the calorie density it's going to keep you fuller for longer so i might just add a little bit of my pb powder on this and give it a bit of a taste test pb powder give it a go look at that goodness this is a lot of food for 400 calories so lastly people tend to want to eat salads when they're trying to lose weight i love salads i love eating tons of vegetables but something that most people do is add very oily dressings oil-based dressings to their salads which bump up the calories super super quickly so this right here is 30 grams of oil you can see that there's hardly anything in that jar it's about two tablespoons or maybe one and a half depending on what country you are because tablespoons like i said are different this is 265 calories that's more or probably similar to this entire head of broccoli and this is over a pound which of these do you think is going to keep you more full oil is the most calorie dense foods on the planet it is 4 000 calories per pound whereas something like broccoli is about 150 calories per pound oil is too fat what sugar is to carbohydrates that means that you start with a whole product like olives or nuts or seeds and then you refine it down take out all of the water which makes things lower in calories all the fiber which does the same and then you're left with a pure refined product similar to what they do with sugar you start with a whole food maybe something like sugar beets or sugar cane you take out all of the water and all the fiber and you're left with raw crystalline sugar oil is not a health food and if you're trying to lose weight i recommend avoiding it or severely limiting it i never cook with oil so rather than starting your salad with 270 calories of oil and no extra fullness before you've even started adding vegetables swap out the oil for half an avocado instead half an avocado is about 160 calories you've got a lot more food in there you've got an unrefined fat sauce which is much much better for you and also less of those calories are going to be absorbed than a refined product which is oil you've got a whole foods unrefined source of fat and you're going to have less of those calories absorbed than from the oil not dimension is just much better for you my favorite thing to do with avocado is to mash it on a chopping board with lots of salt and pepper and lots of lemon or lime juice maybe even put some tomatoes in there and then mix that into my salad so as you can see there's tons of little swaps that you can make that is going to lower your overall calorie consumption and also mean that you have more fullness and satiety and that's going to help you to stay on track more because there's nothing worse than trying to eat really really small portions and then ending up binging later on these kind of principles are what have helped me to lose 40 pounds really understanding calorie density is the key to being able to eat more while also lowering your calories so that you can lose weight not only are these lower calorie options they're also much better for you and as a general rule of thumb when you're trying to figure out if something is either high in calories or low in calories look at the water content that's going to be the number one thing that determines whether something is low or high the more water the lower in calories is going to be just like vegetables which are about 95 in water and the lowest calorie food on the planet the second thing to look out for is fat content especially fats like oil because they're so incredibly calorie dense at 4000 calories per pound so if you have very dry food and very oily food it is going to be incredibly high in calories doesn't mean that you can never have a treat again and i definitely like to indulge in some ice cream and some other burgers and chips and things occasionally but overall if most of your diet is whole plant foods and you're offsetting your calories with those lower calorie dense foods like vegetables then you're going to easily be able to get into a calorie deficit and start losing weight if you like this video please give a thumbs up please consider subscribing and i will see you next week for another video this is what's coming up next week i'm going to show you two of my favorite pressure cooker recipes it's a different brand of pasta so it could be the reason but as like a one pot meal i'm absolutely fine with that leave it like that and hopefully it works i'm going to spray this very very lightly with oil i am obsessed weird smell see you soon [Music] you

Channel: Chelsea Mae

Views: 38,779

Keywords: 10 vegan hacks, vegan food hacks, vegan, vegan food, what to eat as a vegan, plant based, plant based food prep, weight loss hacks, how to lose weight as a vegan, how to lose weight, chelsea mae, vegan influencer, vegan diet, vegan meals, healthy weight loss, wfpb, whole foods plant based diet, mom weight loss, what to easy when busy, what to eat to, what to eat to lose weight, what to eat to lose belly fat, fat loss, fat burning, low calories food, low calorie options

Id: 8BeIS1v98AA

Length: 15min 43sec (943 seconds)

Published: Mon Feb 21 2022