Loss weight with superfood swaps

Dieters often have an all-or-nothing mentality.

They cut out all their favorite foods – pizza, pasta, tacos, fries and cookies – to lose weight, but then they feel deprived, get discouraged and quit before they’ve reached their goal, says Dawn Jackson Blatner, a Chicago-based registered dietitian nutritionist. “I run into this issue with everybody.”

Blatner, who has helped thousands of people trim down over the past 15 years in her private practice and online classes, recommends a different strategy: Satisfy those cravings by swapping superfoods (vegetables, fruits, whole grains, nuts and other plant-based foods) for C.R.A.P., her acronym for overly processed foods that contain: Chemicals you don’t use in your kitchen; Refined flour and sugar; Artificial sweeteners, colors and flavors; and Preservatives.

The secret to the plan is that dieters satisfy their cravings instead of denying them. Practically speaking, that means you:

  • Eat a slice of sprouted whole-grain toast with 2 tablespoons of almond butter and mashed fruit sprinkled with chia seeds instead of a Pop-Tart or bagel for breakfast.
  • Have plain 2 percent Greek yogurt with fresh berries instead of berry-flavored yogurt.
  • Enjoy brewed chai tea instead of a chai latte or other high-calorie specialty coffee drinks.
  • Quench your thirst with sparkling water with a shot of juice instead of a sugary drink.
  • Eat sliced chicken, turkey breast, tuna, hummus or a homemade bean burger instead of processed meats.
  • Treat yourself to a small piece of dark chocolate and cup of mint tea instead of packaged cookies and cakes.

She says more than a thousand people have tried the superfood swap, and many have reported good results. One dieter on the plan lost 53 pounds in 14 weeks and won the ABC reality TV show “My Diet is Better Than Yours,” which aired last year.