3 Simple Swaps To Lose More

Catherine here,

For many people, the reason you stop following a diet is simple: the food tastes gross.

Cardboard flavor…no flavor….not sure which is worse!

The key for long term weight loss is to find foods that are both healthy AND tasty!

With that in mind, here are 3 simple swaps that are big on flavor and small on calories!

3 Simple Swaps

Choose Mushrooms Over Meat!

mushroomsThis is something that my vegetarian readers do during the Cabbage Soup Diet week!  Sautee one cup of mushrooms for only 21 calories or brown 3 ounces of meat for over 200 calories.

If you’re still hungry, make more mushrooms and still be in a calorie loss compared to the meat.  Mushrooms are inexpensive, too.  Choose shiitake for even more protein!

Choose Avocado Over Butter!

ganze und halbe avocado isoliert auf weissSpread a tablespoon of avocado on your breakfast toast instead of butter.  Fresh, ripe avocado has about 25 calories, whereas butter has over 100.

Avocado is filling and has healthy fats in it as well.

Choose Lettuce Wraps Over Bread!

lettucewrapsYou can swap healthy, crunchy, whole lettuce leaves for sandwich bread, tortillas, and more.  Four large romaine leaves is about 20 calories, and a hamburger bun is well over 100 calories!

Can you think of anything else that you swap for – things that taste great and are low in calories?!

To your health,

  • Nain s

    hello, will be starting your cabbage soup next week yeaa. wish to know pls is coucous good for one on a weightlose journey? if not what’s a substitute?

    • Catherine

      If you are counting calories then know it has 176 calories per cup. It is loaded with potassium (91 mg) and and 6 grams of protein. I haven’t eat much of it but it sounds very healthy and good for you as well.

    • liz

      couscous is still high in carbs and calories. but is one of the better choices

    • amor825

      Couscous is really just pasta,

      • Catherine

        I love it!

  • Cat

    These are really good swaps!
    If on the CSD week (or another strict diet week) I tend to use very finely chopped cauliflower instead of rice. I put a bit of water in a bowl with the cauliflower, microwave it for a few minutes and then dry fry it if I have time. It works especially well for a curry base!

    • Catherine

      That sounds pretty good. I will have to try that!

  • France

    what is the best way to keep avocado from turning brown so quick?

    • Catherine

      You can try sprinking lemon juice on them.

    • liz

      keep the pit in and wrap with saran… or rub a little lemon juice on it

    • esmer

      if mashed , place the pit of the avocado in the center of mixture and squeeze
      fresh lemon juice over it

  • wendibird

    So good to find (or re-find) your website…I go on the soup diet, original plan, for two weeks every year or so…and am starting on 10/9 after a luncheon on 10/8 with my Mom. I rarely eat beef, so the mushroom idea is great. Some days, I blenderize the soup, with the vegetables in it, and add curry powder. It helps to keep it from the total sameness. I love the 2nd day Baked potato, only add just a tiny bit of butter. Also, I use brown rice, and make a casserole on day 7 with a bunch of the vegetables. By the way, I eat the vegetables in the soup. Would only broth make a difference?

    • Catherine

      The vegetables are good for you to keep your energy levels up and they are so low in calorie that it would be a shame to not eat them!! Sounds like you are doing well with it.

  • J

    Started the diet Saturday. Hanging in there but I am having a hard time getting the soup down. Is there a minimum/maximum amount I need to eat each day and does the amount effect how much I will lose? I love mushrooms so will give it try.

    • Catherine

      Some people blend the soup and others just have a few bowls per day. If you don’t like it try to fill up on veggies if it is a veggie day. The soup is to help you feel full and satisfied. Would adding mushrooms or more spices to it help you any? Mrs. Dash has some varities of seasoning that might help you with the flavor of it.

    • amor825

      The more you eat of the soup the more you lose. That’s what I have been receiving in the mail. The tips given say try to eat at least 3 to 4 big bowls of the soup. My problem is how much is one big bowl? I just try to eat at least 3 cups. And also, the email I received said that you expect to make 2 batches of the soup within the week, and I am on my 5th day, and my second batch still has about 3 days of soup left, so I figure I must be doing OK. I have lost almost 4 kilos!

  • Delinda

    I have at least 30 pounds to lose, what do I eat after my week of the diet, waiting to start it again after the 2 week waiting period?

    • Try to count your calories and set a minimum amount to eat per day per your doctor’s advice. Eat lots of lean meats and veggies and salads and fruits. You don’t have to be as strict as the Cabbage Soup Diet just know your limits. Also, if you are not doing so already make sure you exercise!! Whether its walking or cardio start out slow and build up. Use light weights on your arms to tone them. Google diets and find one that you feel you can stick to without starving yourself.

  • Chronicle Daily

    Is quinoa acceptable while on this diet?

  • disqus_LP4CEpMR6K

    Everything that is put in your mouth is fattening……everything in moderation!

  • Alex

    I just made my soup and found it surprisingly tasty. A bit like Minestrone.
    As I tried it, I thought it might work well as an Asian inspired Hot and Sour soup. So to my first proper bowl I added a generous shake of chili flakes, a few drops of fish sauce (really only 3-4 drops), a dash of Apple Cider vinegar and a grating of ginger. So yummy. My 4 year old son was eating lunch with me and he also got some soup. To his I added some dried herbs (basil, thyme & oregano), some grated cheese and half a hard-boiled egg (chopped up) to make it more nutritious and filling and he got some buttered toast for dipping. He loved it.