in this video i'm going to share five simple food swaps that you can make in
order to continue enjoying the food you love while getting healthier and potentially even
losing weight and before diving into it today if you're looking for more awesome
ways to simplify the process of getting healthy improving your fitness and just
being a better human tap that subscribe button tap that like button and click that
bell icon to be notified when we release new videos but that being said let's get into it
hey my name is sky i'm the founder of schuyfit where we help people lose weight and build
muscle while continuing to enjoy the foods they love and not restricting themselves in
any way we have a very simple approach that we teach it's a combination of fasting which
helps you basically cut down on calories while improving your health and improving
the way you feel improving your metabolism as well as upgrading your ingredients which
is making food swaps that allow your body to respond in a healthier way which will increase
your metabolism reduce hunger and basically simplify the process of you actually getting
healthy and so that's kind of the topic we're going to talk about in these videos five simple
swaps that you can make right now that will allow you to continue to eat the food you love
while dropping weight and this is the info that's helped myself as well as my clients continue to
love their life while burning fat and building muscle and one last thing before we dive into
it if you notice i said five more ingredients we have a couple other videos on this topic which
you can find in the description of this video you just click those links and you'll be taken there
with that being said let's get into it food item number one are chips now chips are one of
those things that you can kind of grab at any time during the day and snack on and if you are an avid
snacker of chips there's a lot of different swaps you can make so first and foremost i will only eat
chips if it's with a fat or protein usually the only times i'll have chips is chips and salsa
right before or during dinner and the problem with most chips is that not only are they using very
processed inflammatory ingredients but they're also extremely devoid of nutrients and so when
we want to find chips we want to look for chips that are extremely clean now what you're going
to find with the standard lace chips or even you know organic tortilla chips is that most tend to
use very inflammatory oils whether it's sunflower oil canola oil soybean oil and these oils have the
potential to reduce your metabolism as well as increase hunger and so there's something that
we do want to avoid now i've looked a lot on the market for chips and it seems like the only chips
that i found that don't use these inflammatory oils are cassava chips cassava chips tend to use
more of the coconut oil when it comes to oil and cassava which is a starch but it's also something
that's a little bit more nutritious for the body than say a corn or potato chip if you can't find
cassava because they can be a little bit difficult to find i find mine from costco or thrive market
you can also go for the downgrade which is the organic corn tortilla chips they're not the best
they usually will use the inflammatory oils but it's better than doing something like a laze or a
standard processed chip so that's food item number one we're gonna stick with the snack theme for
food item two which is popcorn now popcorn is also one of those other snacks that gets a bad wrap but
i actually think popcorn can be a good snack if you use it the right way and of course you
choose the right option and so what you're going to find with most generic popcorns is they're
either going to use those inflammatory oils the palm oil canola oil soybean oil or even worse
they may use hydrogenated oils so a hydrogenated oil is basically an oil that's extremely processed
to the point where it's not just a saturated fat but it's a trans fat and trans fats are basically
converted directly to body fat and so you'll look at the label and it'll say zero grams of trans fat
because if something has 0.4 grams or less per serving they can actually write zero but what
you can find is you look the ingredients and if it's hydrogenated or partially hydrogenated oil
basically there's trans fats in there you got two options here so number one
is look for a clean popcorn that's just using something standard like a olive oil or a butter
the butter end is gonna be a little less because usually the butter they use is less nutritious if
you are looking for that option they do have some olive oil popcorn at trader joe's but honestly my
go-to is i get organic popping corn that's not popped i pop it myself all you got to do is put
it in a pan or cast iron cover it put a little oil in there and shake it up as it pops and
then i just cover it with grass-fed butter and salt myself i'll have this every few weeks just
for movie time or whenever i'm hanging out because it isn't the worst it's obviously not the most
nutrient filled but if you are having popcorn once a week or you're going out to a movie or anything
like that making it yourself or finding ones with high quality ingredients is obviously going to
be a much smarter choice long term food number three are pancakes now pancakes is kind of one
of those foods that get a very bad rap as being super unhealthy and i agree that most standard
pancakes that you find in the store are unhealthy they usually use things like enriched bleach flour
or processed wheat flour which basically has the nutritious part of the wheat taken out so
the tasty part of the wheat is the only thing that's left bites your blood sugar doesn't give
you the nutrients so it causes you to crave out more food but at the same time i also understand
that pancakes are delicious so you have a couple options here you want to buy pre-bought there's a
couple brands out there that are really good the two that came to mind for me were simple mills
and birch bender they both have some pretty solid ingredients in there if you are browsing
around just try to find the ones that don't use a processed wheat flour and if they do use wheat
flour make sure it's organic otherwise go for something that uses a cassava flour or an almond
flour or really any other flour that's not coming from wheat the second option which is what i do
is i make my homemade pancakes now i put a recipe on my instagram which you can go check out it's in
the real section but basically i'll mix either a cassava blend which is a bag that you can pre-buy
from trader joe's or an almond flour with your standard ingredients so pastured eggs
almond flour you can do vanilla extract i'll add protein powder in there to get some protein powder
and basically mix those ingredients and by doing this not only is it not just carbs you're adding
protein you're adding healthy fats but it's also real ingredients that aren't processed that won't
slow your metabolism and so right now i'm on a pancake cake where pretty much every single
night i'll have dinner and then i have a bunch of pancakes that are pre-made in my refrigerator
that'll heat up i'll throw some real maple syrup some fresh berries in there and i'll enjoy it
at night with no gill or no stress because it's nutritious for me so that is number three before
we go any further i'd love if you could leave me a comment below what is your biggest food or
drink right now that's your weakness when it comes to losing weight i'll do my best to see if i can
give you a recommendation of how to upgrade that food to still be able to enjoy it while on your
fitness journey but with that being said food or i should say item because it's a drink number four
is soda now soda obviously gets a bad rep whether it's the soda that has a ton of real sugar or it's
the soda that has artificial sugar now there seems to be this diet trend going on right now
where a lot of fitness influencers are saying diet soda is okay because it uses aspartame which has
zero calories and apparently the studies haven't shown anything in small amounts of how aspartame
can be connected to things like cancer my thing here is if it's fake it's not good for you okay
what a lot of artificial sweeteners end up doing because they're zero calories is your body thinks
it's getting something with calories because it's sweet and so when it doesn't it goes into
overdrive to find more and this is pretty obvious because there's a lot of people out there who are
chemically addicted to diet coke who struggle going a day or more without diet coke along with
that aspartame is 200 times sweeter than sugar and so pretty much guaranteed that your taste buds are
going to adjust and you're not going to be able to enjoy real natural sugar as much anymore i've had
clients who have been eating all these processed sugars and are addicted and as soon as they start
implementing what we teach they find that they no longer even like the taste of the artificial
stuff because their taste buds have literally transformed to enjoying the real food again the
real sugar there's also studies out there that have connected aspartame to a 34 increased risk
of metabolic syndrome and a 20 increased risk for heart attack and then also to make it they
actually use cheap ingredients like menthol so this video is not aspartame but i thought it was
important to mention because i get a lot of flack for saying that artificial sweeteners are not good
for weight loss but that's the thing right with soda you're getting a lot of sugar you're getting
a lot of artificial sweeteners and so rather than just cutting it out completely why not
make smarter choices and again you have a couple options here so i've had clients in the past who
made a swap and it was super simple for them they just go to sparkling water they go to something
like the croy or any of those other brands which if i'm being honest i'm not a huge fan of but it
is leagues better than soda the other option is there are some companies out there that actually
make healthy sodas i found one at whole foods a couple weeks ago called mad vine and literally
tastes pretty much exactly like a coke and it's all natural all clean ingredients and it uses
natural zero calorie sweeteners so i think they used monk fruit in that one which don't impact
the body as much as those artificial sweeteners again still not the best still i'd prefer you
to drink water as you probably know but if you are looking to make those swaps there's better options
out there that are a lot more nutritious for you that is food number four and the final food that
we're going to talk about today are roasted nuts now what you're going to find with most roasted
nuts out there is that they are usually roasted in inflammatory oils like corn oil sometimes
it's peanut oil sometimes it's canola oil soybean oil whatever it is getting those fats in our diet
is not healthy for our metabolism and it's not healthy for our hunger cravings and so when you're
buying nuts you have a couple options but ideally you just buy them raw if you like the taste of
them when they're roasted you can just throw them in the oven yourself potentially adding your own
healthy oils and if you wanted to take it even a step further i would personally go with amazon
there's a study out there where participants were given the same exact foods and one group had a
quarter cup of almonds a day split up into twice a day and they lost double the amount of weight
than the control group so no that's not the end of the world if you're eating other nuts besides
almonds but that's just another choice or option for you to maybe make a smarter decision
and then of course if you're getting like a clean redmond salt or himalayan sea salt you can just
mix that with your nuts yourself now it's a way to have that raw nut that's a little more nutritious
that's not as processed and still be able to enjoy that flavor and that taste so those are the five
foods i got for you today i just wanted to say you know this is kind of a process of learning
and i'm hoping that you're starting to understand and get how you can make just slightly smarter
decisions and see really impressive results with your weight loss i've had clients come through
our program before and say they literally think it shouldn't be as easy as it is to drop the amount
of weight that they were dropping and that's how it should be if it's done right it should feel
like a more effortless part of the process for you but with that being said if you are interested in
learning more about our process and potentially even working with me directly make sure you check
the link in the description of this video we got a free training there for you of basically
laying out our process and why it's so much more effective than calorie counting or restrictive
dieting or really any of these other diets out there that just make it hard and kind of make life
a little sucky while you're doing them so check that out but of course make sure you subscribe
to the channel if you're looking for more awesome health content tap that like button tap that bell
icon to be notified when we release new videos and of course i appreciate you so as always make sure
to eat smart move more sleep deep and be grateful for this moment i'll see in the next video