Wednesday, March 1, 2023

March to Weight Loss Challenge: How I lost 100 pounds with diet food swaps

I began this new year by issuing a No Junk January weight loss challenge. Now as most of us will agree, New Year's resolutions usually end with in January. So next  month, we moved to Fat Free February. Let's keep the diet momentum going with a March to Weight Loss Challenge. Here are 1200 calorie diet food swaps to "spring" into healthier eating. 

Part of how I lost 100 pounds, without gastric bypass, was by calorie restricting on a 1200 calorie diet. I switched to lighter versions of these foods: milk, Greek yogurt, mayonnaise, dressings, dips, spreads and butter and low carb or keto bread. I explained why in my Fat Free February challenge posts. As we've learned from the keto diet, lowfat and zero fat foods have other junk in them that is actually worse for weight loss than fat. And some fats, like MUFA--monounsaturated fatty acids-- and PUFA--polyunsaturated fatty acids are actually burn unhealthier saturated fats and transfats. 

Another part of how I lost 100 pounds was with keto and refined sugar food swaps. Calorie restricting on a 1200 calorie diet is a lot easier to manage if you reduce refined sugar intake. You'll feel a lot fuller because you can eat more if you're not having to factor in the calorie load of refined sugar foods. I use blue agave syrup, coconut sugar, erythritol and fresh fruit as alternative sweeteners. I also avoid artificial sweeteners which has the same negative effect on the body as real refined sugar. 

The biggest change I made to end obesity was in portion control. If you watch the show "My 600-lb Life" you see gastric bypass patients before surgery, eating portions that could feed a family. "My 600-lb Life" staff helps people learn portion control by calorie restricting to a more reasonable amount. Many "My  600-lb Life" patients claim they can't get full eating so little. And the farther into obesity you are, the more you need to feel full. But as you lose weight, it gets easier. 

Stay tuned for more diet food swaps and tips to March to Weight Loss! 


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