Why Should I Swap Out Foods?
This is a question I asked when first started my fitness journey. Actually, I had an attitude of “there is no possible reason I should swap out foods.” Already I ate mostly whole foods and stayed away from artificial ingredients. Already I counted macros and ate within my calorie goals. So then, what good did it do if I swapped out my coffee creamer for almond milk, or sour cream for plain Greek yogurt?
The answer? It depends. It depends on your health. It depends on how you are feeling after each meal. It depends on your personal fitness goals. It even depends on your taste preferences.
If you are struggling with your gall bladder, it makes sense to reduce your saturated fats by swapping out half and half cream for something like almond or oat milk.
If you are feeling drained or sluggish after each meal, perhaps you should change your white bread to whole wheat or seeded bread to help reduce refined carbohydrates and increase fiber and protein.
If you are trying to reduce your level of sweetness then you can simply put fewer teaspoons of sugar in, or try something like Stevia or Erythritol.
There are so many options and one thing I can’t stress enough is that you should explore and find something that works for you.
I have been in a very slight and gentle deficit for the past 6 weeks while beginning a calisthenics workout program. As I’m nearing the half way mark, I’m ready to challenge myself a bit more in my training. Because of that I want to reduce my calories and up my protein intake. I’ve already been swapping out some foods, but the biggest hurdle is my coffee routine.
Usually I enjoy about 100ml of half and half, and 2 tablespoons of either brown sugar, or Torani syrup. That latte alone, twice a day, adds over 400 calories, and 86 grams of carbs, 20 grams of fat, and only 6 grams of protein. That is a good sized meal with very little long term nutritional value. Coffee is also an appetite suppressant so physically I wouldn’t feel like eating, but my muscles would easily fatigue and I would get brain fog.
By making a few swaps; creamer for oat milk or almond milk, and sugar for erythritol, I reduce the caloric load by over 150 calories per latte. I also reduce my refined carb intake which gives me room to easily increase protein and feel far more energetic and strong. I also took time this past week and tried different options to find something that tastes great to me and makes me not feel like I’m cheating or depriving myself of something I love.
In the end, the choice is yours, and there is genuinely no wrong answer. Take your goals and tastes into consideration and find foods that work for you, help you feel amazing, and help you reach your goals.
If you have any questions or comments, leave them down below. I would love to hear from you. What is your favorite food swap?
