Fat loss coach's 'simple' food swaps help you save calories and shed weight

Spaghetti, bacon, white sauce, black pepper
-Credit: (Image: Getty Images)


A lot of people find it hard to give up their favourite meals when they're trying to lose weight.

However, one fat loss coach has revealed you don't have to – thanks to his simple food swaps.

Thomas Whitehead, known on Instagram as @thomasjwhitehead, regularly shares his fitness, diet and lifestyle tips with his 34,600 followers. And they were loving one of his latest tips about how to cut calories with food swaps.

He shared a reel which saw him holding up two identical-looking plates of pasta. Thomas told fans: "Can you believe that although these two chicken and bacon creamy pastas look the same, this one is actually 550 calories more than this one."

Thomas explained that if you were to eat 550 calories less every single day, then you'd lose one pound.

Revealing how one he made one of the dishes with a lot less calories, Thomas then was seen in the supermarket as he revealed what swaps he made. He said: "The first swap I made was chicken thighs for chicken breast." He explained that chicken breast is "much leaner", and meant he saved 130 calories and got more protein.

READ MORE: 'I'm a fat loss coach - here's five foods which have almost zero calories'

His second "easy swap" was the bacon – with Thomas swapping the "full fat" version for lean bacon medallions. He said this saved him 60 calories and "tastes exactly the same".

However, it was the third swap where Thomas said he saved the most calories. He explained: "Instead of using cream and white wine to make the sauce, I used non-fat greek yoghurt and chicken stock, which gave exactly the same consistency and texture." Thomas said this simple swap saved him 300 calories.

His final swap was swapping butter for two-calories-per-spray olive oil which saved another 60 calories. "Really easy to do," he said.

Fans were loving the post, with it racking up hundreds of likes. One exclaimed: "Amazing," while another thanked him for the helpful advice.

As well as his pasta hack, Thomas has previously shared how you can cut calories from burgers and Chicken Caesar Salads too.

READ MORE: 'I lost 15lbs eating game-changing fat loss lunch – here's what you'll need'