Over the last 19 years hundreds of people have used my Simple Food Swap System to beat cravings, avoid diet mistakes, and lose weight.
For example, my best friend, Jeremy, went from 210 pounds down to a lean 175 pounds after I showed him how to give up soda.
TT Trainers, Maureen, Shawn, and Jeremy at last year’s TT Summit!
You can even use the 4th swap (below) to double your weight loss, according to experts at a major magazine.
If you think giving up soda – or any of your favorite foods – is impossible, I have good news for you in the swaps below. Even if you don’t have 35 pounds to lose, like Jeremy did, these swaps help you lose the last 10 pounds and final few inches so you can fit into your swimsuit for Spring Break or your summer vacation.
Sneaky Food Swap #1 – How to Cut Out Soda
Listen, I’ll be honest, I grew up drinking lots of soda. The bubbles and the sweetness have a strong hold on me… it’s like the Dark Side of liquids!
Over the years I’ve had to discover soda-free solutions. You could switch to sparkling water, like Perrier or LaCroix, but those are bad for your teeth. Here’s a better list of soda-free swap-outs
- Peppermint Tea – Research proven to boost alertness and improve digestion
- Green Tea or Naturally Decaffeinated Green Tea
- Coconut Water – a fraction of the calories in juice & doesn’t leave you sleepy
Oh, and… coffee.
Now even though I have never had a coffee in my life, the NY Times reports that coffee drinkers tend to live 3-5 years longer than non-coffee drinkers like me.
So why don’t I drink coffee?
I can barely handle the caffeine in a regular tea… besides, I’m not old enough to drink coffee, that’s for adults!
Turbulent Tea Time!
Sneaky Food Swap #2 – Your NEW Morning Juice
We’ve been brainwashed to believe that orange juice is part of a complete breakfast. It’s not. According to a study from the British Journal of Medicine, drinking juice raises your risk of diabetes. YIKES. It’s not as bad as soda, but it’s still bad.
Get rid of orange juice and use this recipe instead… it keeps you full longer and the Internet is buzzing about how it makes your hair and skin glow.
TT Green Smoothie (wow, I need a better name than this, LOL!)
- 1/3 of a cucumber
- 1/2 a lemon
- 2 celery sticks
- 1 green apple
- 1 cup of water
- 2 ice cubes
Blend that (and add some BioTrust protein if you want to make it even better)
Sneaky Food Swap #3 – Use this Sneaky Plate
The next swap isn’t about a specific food, but it is a great trick to cut back on your portion sizes. Research shows that eating your meals off a salad plate, rather than a full-sized dinner plate, helps you cut back on calories and lose weight.
This would work great for me because I was raised to “pile it on at dinnertime.” Using a smaller plate stops you from getting in diet trouble.
Sneaky Food Swap #4 – Cut this Breakfast Food to Double Weight Loss
Research shows that replacing a morning bagel (or toast) with eggs helps you cut back on carbs and increase your protein intake. This sneaky food swap also helps you control cravings so you eat 300 calories less each day. According to Women’s World magazine, this one food swap doubles your weight loss. It’s that easy.
Sneaky Food Swap #5 – Nuts Over Carbs
In addition to growing up hooked on soda, I was also a potato chip addict. As a kid, my mom gave me a little glass of soda and bowl of potato chips every night. That’s one reason why I’m such a bad night eater, and why I have to come up with tricks – and sneaky food swaps – to keep off the belly fat.
One way to cut back on calories is to eat shelled pistachios instead of potato chips. Fifty pistachios contain just 150 calories, and even gives you 3-5 grams of protein. So the next time you’re watching a movie and want a snack, use my food swaps to keep your calorie count down and your weight loss up.
And if you add these calorie savings to an increased calorie burn, you’ll really accelerate your results and overcome stubborn weight loss plateaus.
Taking care of your diet and exercise,
Craig Ballantyne, CTT
Certified Turbulence Trainer