Note: The information on this page is intended for informational and entertainment purposes only. These statements have not been evaluated by the FDA. Always consult your doctor before undertaking any diet or weight loss program.


The New Year is approaching fast, and for many of us that means making a pledge to lose some weight, whether it’s been creeping up since college or just a bulky reminder of a Holiday season well-celebrated.

 Weight loss is often thought of as a daunting task; and while it’s true that long-term weight loss is more about making series of permanent lifestyle changes than finding a single “magic bullet,” it doesn’t need to be overly complicated or discouraging.

In fact, there are a number of small, simple steps you can take that will contribute to a healthy lifestyle and natural long-term weight loss.* Everything from getting in some extra steps by parking farther away from the store to cutting back on alcohol will help.

One of the easiest steps you can take toward weight loss is swapping out the junk foods that have worked their way into your regular diet for healthier substitutions. Calories, fat, and carbs can add up fast; making these healthy food swaps can help you to curb your calories without feeling like you’ve radically altered your life.  

Healthy Food Substitutions for Breakfast

Kay's Natural Apple Cinnamon Protein Cereal

Stop Eating: Sugary Breakfast Cereal

Many breakfast cereals advertise themselves as “heart healthy,” or good for weight loss. But the fact of the matter is most supermarket breakfast cereals are little more than refined flour stuffed with sugar and maybe a few added nutrients for good measure. Cereal may be a quick and easy breakfast for those of us on the go, but it’s often not great for the waistline.

Replace it With: High-Protein Cereals from ProtiDiet & Kay’s Naturals

If you want to make a positive step toward weight loss* without giving up your morning cereal, consider switching for high-sugar supermarket brands to those from ProtiDiet and Kay’s Naturals.

ProtiDiet offers breakfast cereals with flavors like Honey Nut Soy, each with 15 grams of protein per serving. Kay’s Naturals offers Apple Cinnamon, Honey Almond, and French Vanilla cereals with 12 grams of protein, 4 grams of fiber, and only 120 calories per serving – a smarter choice in the morning than many leading breakfast cereals.

Stop Drinking: High-Calorie Coffee Drinks

Many of us like to stop at coffee chains like Starbucks and Dunkin Donuts on the way to work for a morning pick-me-up. But many of the drinks offered at these coffee chains can have hundreds of calories – especially those heavy on milk and sugary flavor additives. Just dropping your cappuccino habit could be a big step in the right direction.

Replace it With: Plain Black Coffee or Chike Iced Coffee Drinks

The easiest way to make your morning coffee more weight smart is simply to forego sugar and cream. If you’re not a fan of black coffee (it’s an acquired taste), a dash of skim milk and sugar-free sweetener won’t hurt.

Another alternative if you’re used to treating yourself in the morning is the high-protein, low-sugar coffee drinks from Chike. Chike offers instant coffee drinks with flavors like mocha, each with only 140 calories and 3 grams of sugar per service – not to mention 20 grams of protein.

Healthy Food Substitutions for Lunch & Dinner

Stop Eating: Fast Food & Takeout

There’s no way around it: Cooking a healthy meal from fresh ingredients three times a day can be a time-consuming job. For those of us with day jobs, families, chores at home, and all of the other responsibilities of adulthood, this can too-often mean we rely on fast food and unhealthy takeout for lunch and dinner. Needless to say, pizza, burgers, and lo mien shouldn’t be an everyday part of our diet when trying to keep trim.

Replace it With: Home-Cooked Meals or Meal Replacements

While cooking at home will always take longer than the drive-thru, it doesn’t need to occupy all your time. Learning to cook fast, simple meals like stir-fries and salads could make it easier to avoid leaning on junk food as a crutch.

If you’re really crunched for time, stuck at the office, or both, consider healthy meal replacements like protein shakes from Weight Smart. These fast, convenient shakes contain a multitude of healthy nutrients with low sugar, high protein, and under 300 calories per serving.

Healthy Condiment Substitutions

Walden Farms Amazin' MayoStop Eating: Regular Mayonnaise

The average jar of mayo contains almost 100 calories per tablespoon. Even a reasonable smear on an otherwise healthy sandwich can significantly increase fat and calories. It might not seem like much, but over time even one or two hundred calories here and there from mayonnaise can add up to noticeable weight gain. (And don’t even get us started on mayo-heavy salads!)

Replace it With: Mustard or Walden Farms Amazin’ Mayo

If you’re looking to enhance your sandwich experience, mustard is a much healthier option than mayo: Yellow mustard has only 3 calories per teaspoon, with no fat or carbs to boot.

Don’t want to give up mayo? Walden Farms Amazin’ Mayo is a calorie-free mayonnaise that’s great for sandwiches, chicken/tuna/egg salads, and any other dish you’re used to your favorite mayo.


While no one ever said that losing weight is easy, we hope that with these substitutions and others like them you’ll be able to make positive steps in the right direction. If none of these suggestions apply to you or your eating habits, try keeping a food journal for a week or two – write down everything you eat, and at the end of the journal look for patterns and brainstorm where you can make smarter choices.

If you’re looking for delicious weight loss food for every taste and occasion, check out the variety of weight loss foods, drinks, supplements, and more at Weight Loss Food Direct today.