Swaps for the Kitchen
Changing Ingredients for Weight Loss
I have been working with people with the goal of losing weight for some time.
One of the most frequent topics that comes up is failure to drop weight quickly. This typically is related to the quality of food they are eating as well as tracking what they are eating.
People tend to minimize the junk food they eat and overestimate the protein and other nutrients. One of the reasons people continue to struggle with weight loss is failing to be truthful to themselves about their food.
What we don’t acknowledge we cannot change.
Ingredients can affect weight both directly (through calories, sugar, and fat content) and indirectly (through hormones, gut health, and satiety signals).
Calorie Density & Portion Size
High-calorie ingredients (butter, oils, cream, fried foods) add more energy per bite, which can lead to weight gain if intake exceeds your needs.
Low-calorie, high-volume ingredients (leafy greens, cucumbers, berries) help fill you up with fewer calories.
Added Sugars & Refined Carbs
Ingredients like white flour, corn syrup, and cane sugar quickly spike blood sugar and insulin, encouraging fat storage—especially around the midsection.
Frequent use can also trigger more cravings, making overeating more likely.
Processed vs. Whole Ingredients
Highly processed ingredients (artificial sweeteners, refined oils, additives) can alter hunger hormones and gut bacteria in ways that may encourage fat storage.
Whole ingredients (vegetables, nuts, seeds, legumes) tend to improve satiety and metabolic balance.
Protein Quality
Lean proteins (chicken breast, fish, lentils, eggs) help preserve muscle during weight loss and keep you fuller for longer.
Low-protein recipes can lead to muscle loss and a slower metabolism.
Fat Type
Trans fats (found in hydrogenated oils) promote inflammation and fat storage.
Healthy fats (avocado, olive oil, fatty fish) can improve satiety and stabilize blood sugar.
Sodium & Water Retention
Ingredients high in sodium (processed meats, canned soups, salty snacks) can cause temporary weight gain through water retention, masking fat loss progress.
Hormone-Disrupting Additives
Some food additives, pesticides, and plastics can act as endocrine disruptors, influencing appetite regulation, metabolism, and fat storage.
I created a Healthy Swaps guide to help you replace the staples in your fridge and pantry with healthier alternatives. Download it here.
Use the link below to schedule a 20 minute chat to discuss your goals and learn how partnering with me will help you achieve them.
Remember we are all BIOINDIVIDUAL, what works for one does not work the same for another.
For more info on packages and classes visit Angie’s Real Food and discover your path to wellness.
If you’re new to Angie’s Insights or missed one of the previous editions, use the link below to catch up on easily implemented tips that can make a big difference in your health journey.
Call or text me at (619) 807-1387 or send an email to hello@angiesrealfood.com to ask a question.
Use the link below to schedule a 20 minute chat to discuss your goals and learn how partnering with me will help you achieve them.
