Health knowledge and news provided by doctors.

The Easiest (and Healthiest) Way to Lose 10 Pounds in 30 Days

Tim Boyer's picture
easy and healthy weight loss

You are someone who can do a lot of things. You are an achiever. But do you find that dieting and sticking with it is that one thing that keeps you from looking like an achiever? According to Health magazine, one of the easiest and healthiest ways to lose 10 pounds in 30 days is to “Swap Your Way Slim” by switching your go-to foods with better choices.


The following is a summary of 3 food swaps for 3 meals for an approximately 1,400 calorie a day plan created by Cynthia Sass, RD, and author of S.A.S.S.! Yourself Slim that will increase your nutrition intake, slash your calories consumed and make that fat melt away.

Breakfast Swap for Weight Loss: Raspberry Almond Parfait

One of the biggest diet killers is making the typical go-to food choice of a reduced fat, blueberry muffin for breakfast when time is short and you are on the go. However, that reduced fat blueberry muffin is more likely than not pumped up for taste with refined flour and sugar containing 440 calories that will spike your blood sugar and insulin levels leading to “…a carb surplus that gets socked away in your fat cells,” warns Ms. Sass.

Her better breakfast swap solution? Make your own raspberry almond parfait for only 330 calories by taking 2 tablespoons each of sliced almonds and rolled oats that have been briefly toasted in a pan and then layered over 8 oz. of nonfat vanilla Greek yogurt and then topped with 1 cup of fresh raspberries.

If you try to cut corners by using a commercial prepared granola mix to the recipe, be forewarned that many so-called “healthy” granolas contain hidden sugars.

Lunch Swap for Weight Loss: Turkey Chili

Still on the move and need a quick lunch to power you through the rest of the day? Rather than hitting a drive-thru or picking up a chicken Caesar salad wrap at the cafeteria that possesses 2-4 carb servings and a fat-filled creamy dressing that totals a whopping 610 calories, take a minute or two and choose instead a turkey chili meal.

According to Health magazine’s “Swap Your Way Slim” meal plan, Panera Bread is a great place to go for a quick all-natural, bean-filled, lean ground turkey chili order that has 23 grams of protein and 15 grams of fiber for a total of only 280 calories.

Mid-Day Snack Swap for Weight Loss: Pimp up your Fruit

An especially appealing mid-day snack is to take the traditional small sliced apple snack and spread it with 1 tablespoon of almond butter followed by a topping of 1 tablespoon of rolled oats and 1/8th teaspoon of cinnamon.

Not only is the taste just as appealing as a candy bar, but it is a much healthier choice totaling only 195 calories that will be more filling and not leave you with a sugar crash shortly afterward.

Follow eMaxHealth on YouTube, Twitter and Facebook.
Please, click to subscribe to our Youtube Channel to be notified about upcoming health and food tips.

Dinner Swap for Weight Loss: Lime-Cilantro Chicken

At the end of the day, the last thing that you should do is pack on those extra calories you kept off earlier by going for a saturated-fat and carb-heavy meal like rotini pasta with meat sauce and parmesan cheese dish that is at least a 524 calorie mistake.

Instead, keep your swaps sensible and filling with a better choice such a lime-cilantro chicken dish that has less fat, less carbs and more flavor for only 420 calories. The recipe is as follows:

Step 1. Sauté ¼ cup of minced yellow onion in 1 tablespoon of olive oil and ¼ cup of low-sodium veggie broth for 2 minutes.

Step 2. Add ¼ cup sliced mushrooms and sauté for 3 minutes.

Step 3. Add ½ cup minced red bell pepper, ½ teaspoon minced garlic, 1 teaspoon lime juice, and a pinch each of cayenne and black pepper and continue to sauté until tender (2 minutes).

Step 4. Add 3 oz. of cooked chicken breast and serve over ½ cup cooked brown rice topped with a slice of avocado and 1 tablespoon of chopped cilantro.

However―as with all diet plans―nothing ensures success as a little added exercise. The recommended amount to supplement the “Swap Your Way Slim” meal plan includes two moderate strength sessions and three 45-minute cardio workouts a week.

For more “Swap Your Way Slim” meal swap recommendations and helpful exercise instruction, checkout the June 2014 issue of Health magazine or go online at Health.com for added advice.

For an additional breakfast swap that is slightly higher in calories, but packed with protein for a particularly busy or long morning, here is a mocha smoothie recipe for weight loss success.

Image Source: Courtesy of PhotoBucket

Reference: Health magazine June 2014