If you are someone who isn’t that well versed on fitness and nutrition, it can be hard to know the best route to take when you’re looking to drop a dress size or two.
Losing weight shouldn’t be about cutting food out but eating less healthy foods in moderation, or swapping foods out to boost confidence and lower that number on the scales.
Thankfully, a leading weight loss expert has shared a straightforward food substitution that could see you lose up to five pounds in just one month.
Professor Franklin Joseph from Dr Frank’s Weight Loss Clinic advises that extreme dieting and rigorous exercise regimes aren’t always the answer to shedding pounds.
“People often think weight loss is about deprivation, but it’s really about smart choices,” he explained. “By replacing refined carbohydrates with fibre-rich whole grains or high-protein alternatives, you can cut calories while staying full and satisfied.”
One of the biggest mistakes people make in their diets is overindulging in refined carbs like white bread, pasta, and rice, which are rapidly digested and lead to blood sugar spikes and subsequent crashes, according to the expert.
This cycle can increase hunger and cravings.
“When you eat refined carbs, your body processes them rapidly, leaving you feeling hungry again soon after,” Prof Joseph noted. “By opting for whole grains such as brown rice, whole wheat bread, or oats, digestion is slowed, blood sugar levels are stabilised, and snacking and overall calorie intake are reduced.”
For those aiming to reduce their calorie consumption further, Prof Joseph recommends an even simpler switch – choosing high-protein foods over refined carbohydrates.
He went on: “Instead of white toast in the morning, opt for eggs or Greek yoghurt. Rather than pasta for dinner, try lentil-based alternatives or cauliflower rice. Protein is more satiating than carbohydrates, so you’ll naturally eat less throughout the day.”
Explaining the science behind shedding pounds, he noted that effective weight loss hinges on a calorie deficit – expending more calories than consumed.
“By making this swap, you could reduce your daily intake by 250-500 calories without even noticing,” Prof Joseph claimed.
“Over the course of a month, that’s a deficit of around 7,500 to 15,000 calories – roughly equivalent to two to five pounds of fat loss.”
He also highlighted research suggesting fibre-rich foods and meals high in protein can help balance appetite-regulating hormones.
“Whole grains and proteins keep you feeling full for longer, meaning you’re less likely to reach for unhealthy snacks or overeat later in the day,” he added encouragingly.
“Many diets fail because they require extreme changes that people can’t stick to. But swapping one staple food for a healthier alternative is a simple habit that can lead to lasting results.”