Good Lifestyle

To help you determine what is it that and eliminate up to 30 pounds or more per year, without dieting, we did not eat this, not that! I just published our first annual report on swaps to weight loss, compliments of the new book Eat this, not that! 1,247 brilliant slimming swaps.

The principle is simple: choose good salad of grilled chicken and seafood pasta, and you could take only 1180 calories and have lots of room for dessert. Choose wrong, and suddenly you have consumed a reduction of 2,790 calories - 1,000 calories more than the average American woman should eat all day. By this exchange, once a week, you would save the equivalent of 14 pounds this year alone.

This is the power of smart swaps. Here are the best for fast weight loss, you can lose your belly and change your look, feel and live!

NOT THAT!

Chevys Fresh MEX FREST BLILLED HEN FAJITA
1220 calories
90 g fat (23 g saturated)
1480 mg of sodium

Eat this instead

Chicken Salad Santa Fe Chile
700 calories
49 g of fat (9 g saturated)
1700 mg sodium

You save: 520 calories and 41 grams of fat!

Apologies Don McLean, but if you try to take this salad chevy to the levy, you will find that the levy is anything but dry, it is actually filled with grease. The dressing alone provides as many calories as chicken enchilada with a side of Mexican rice and more sugar than two servings of lucky charms. And it is an evil act salad engineering that allows even those green bear such a load of cheese and tortilla chips. The version of Chile, on the other hand, relies on low-impact ingredients such as chilies peppers, pico de gallo and cilantro for flavor and amplir applies tortilla strips and a lawyer wisely without prejudice to satisfy your taste buds. .

NOT THAT!

Five guys cheeseburger
840 calories
55 g of fat (saturated 26.5)
1310 mg of sodium

Eat this instead

Steak 'n shake Double Steakburger with cheese
440 calories
25 g fat (11 g saturated)
590 mg of sodium

You save: 400 calories and 30 grams of fat!

In the battle between two chains of hamburger the fastest growing in America, the east coast of the east coast retrayée by the cabin Patty Midwest Scry. The five guys cheeseburger is more calories than big Mac and 400 calories more than a bilevel cheeseburger steak 'n shake. From a standpoint of pure flavor, it is difficult to say that both places do not put senior burgers heavyweight burger (after all, they cook fresh ground beef on Flattops for it), but five guys often prove very little to do with each other.

NOT THAT!

Macaroni Grill pasta Romano
1310 calories
57 g fat (16 g saturated)
1900 mg of sodium

Eat this instead

Olive Garden Capellini Pomodoro with grilled shrimp
480 calories
10.5 g fat (1 g fatty SAT)
1530 mg of sodium

You save: 830 calories and 46.5 grams of fat!

At Macaroni Grill Romano, very arched Mediterranean diet takes a real beating. While in Italy, Di Mare means "sea", it means here "starch", this dish contains 11 times more carbohydrates than protein. The dish of shrimp Olive Garden, on the other hand, carries an impressive 41 grams of protein for a solid two against two proteins to carbohydrates. The difference is striking: both dishes include pasta, seafood, olive oil, wine, garlic and tomatoes, but one way or another with Romano fate twice calories and inexplicably guilty of saturated fat.

NOT THAT!

Pizza Hut Italian sausage pizza and red onion (mean, 2 slices)
540 calories
26 g of fat (9 g saturated)
1.120 mg of sodium

Eat this instead

Trio craft Domino Italian sausage (2 slices)
320 calories
14 g fat (5 g saturated)
660 mg of sodium

You save: 220 calories and 12 grams of fat!

The pizza hut pie represents the two main pitfalls of the pizza: the oversized crust and fat meat. This grows carbohydrates and fats at the forefront and fertilizes the protein to a supportive role - bad strategy if you like to eat a pizza regularly (which does not do it?). The exceptional artisanal line of Domino relies on relatively thin crusts and lean fittings, and with this particular pizza, the trio of flavor-dense peppers prevents the heavier sausage from overtaking the pie. The result is one of the best American pizzas, sufficiently decadent to satisfy a serious desire for pizza, lean enough to eat regularly.

NOT THAT!

California Pizza Kitchen Chicken Milanese
910 calories
73 g of grease (9 g saturated)
1,500 mg of sodium

Eat this instead

Ruby chicken fresco Tuesday
352 CALORIES
20 g of fat (n / a g saturated)
1,049 mg of sodium

You save: 558 calories and 53 grams of fat!

The difference between these two meals can only be partially explained by the fact that Ruby Tuesday grills its chicken instead of frying. The California pizza kitchen dish looks like an inverted salad, after all. Where does all this fat come from? The chain does not provide the data we needed to explain it, but the CPK greases somehow its bird with 73 grams of fat, about four times what you will find in the dish of Ruby Tuesday. Make this swap twice a week and you will save more than 16 pounds within one year. (And whatever you do, avoidThe worst chicken dinner in America.)

NOT THAT!

Quiznos Turkey Bacon Guacamole Sub (Regular)
940 calories
51 g of grease (15 g saturated, 0.5 g trans)
2,820 mg of sodium

Eat this instead

Subway Turkey & Bacon Sub (6 ")
390 calories
13 g fat (3.5 g saturated)
860 mg of sodium

You save: 550 calories and 38 grams of fat!

On the nutritional battlefield, submarines metro wins almost every time, and it is no exception except. Quiznos Liberal Condiment Policy allows two calorie-dense propagations on this Guacamole and Ranch sandwich, which combine to sabotage in a light lunch. The metro version balances the indulgence (bacon, lawyer) with refreshing simplicity (no excess condiments, all the fresh vegetables you wish). In addition, your heart will thank you. The metro beat sodium of each sandwich a few years ago, thus minimizing the salty strain on your cardiovascular system.

NOT THAT!

Steak 'n shakes Chile Chile cheeses (large)
1,170 calories
67 g of grease (22 g saturated, 3.5 g trans)
2,150 mg of sodium

Eat this instead

Steak 'n shakes bacon cheeses (small)
360 calories
20 g of grease (6 g saturated, 1.5 g trans)
710 mg sodium

You save: 810 calories and 1,440 mg of sodium!

Here is the most painful dietary fact that we know: the fries are the most consumed "vegetables" in America. They are also one of the most dubious caloric investments in the world of nutrition. They are quite serious alone, but when drawn up with cheese transformed into bold and loaded with fat gras, they become a twisted side dish, it will make a burger blush. In fact, you could spread three steakburgers with cheese and take even fewer calories than these spuds. Our advice: jump completely fries and order another hamburger. Try our size saved combinations in our exclusive collection of8 fast food meals of less than 500 calories.

NOT THAT

Chile's Memphis Dry Scrubbed Baby Ribs (Half Rack)
960 calories
49 g of grease (14 g fat sat)
2,800 mg of sodium

Eat this instead

Ruby Tuesday Classic Barbecue Baby Baby (Half Rack)
470 calories
24 g of fat (n / a g saturated)
365 mg of sodium

You save: 490 calories and 2,435 milligrams of sodium!

Chile must have a side enterprise manufacturing textile. How can you explain his dedication to bring us larger and larger clothes? Their ribs are a perfect example: In a normal world, the dry rubbing of Memphis is the alternative of lower calories with the ribs with barbecue sauce. But at Chile, a complete command up 1,920 calories. Order one side of the texas cheese fragments and you have a meal of nearly 3,700 calories.

NOT THAT!

Chick-wire-a sausage Breakfast Burrito
500 calories
28 g of fat
(11 g saturated)
910 mg of sodium

Eat this instead

Burger King Sausage Breakfast Burrito
290 calories
17 g of big
(6 g saturated)
810 mg of sodium

You save: 210 calories and 11 grams of fat!

With regard to fast food chicken sandwiches in a reliably manner, the poucher-A has the stuck market, but if you are on hunting sausage and egg wrapped in a warm tortilla, continue to drive. The burrito of the chicken chicken breakfast has as much fat as seven loaded chicken sandwiches, not to mention, in injections of hydrogenated soybean oil and various chemicals without training. Burger King's Burrito, on the other hand, is surprisingly balanced, just counting enough sausages to add flavor without excess grease.

NOT THAT!

Chicken Biscuit Tray Fried Perkins Southern
1,490 calories
83 g of grease (44 g saturated)
4,580 mg of sodium

Eat this instead

Classic eggs and smoked bacon with grilled bread and fresh fruit
670 calories
40 g of grease (12 g saturated)
1 100 mg sodium

You save: 820 calories and 3,480 mg of sodium!

Unless you store up to Hibernation for the winter, there is no reason to order a menu item that contains the word "tray". Your cholesterol could simply shoot the menu Description: Fried chicken, cookies, fries eggs, cheese, sauce, bacon and chopped brown. The collective impact translates into two days of sodium and saturated grease, and a number of calories corresponds to three breakfasts. We can not think of a worse place to start your day. Do eggs at home? Do not be stuck in a drunk rinner. Try these8 ways to burn fat eat eggs.

NOT THAT!

Uno Chicago Flat Grill Deep Pipperoni Pizza
900 calories
62 g of grease
(17 g saturated)
1,530 mg of sodium

Eat this instead

Romano's Macaroni Grill Kids Pepperoni Pizza
440 calories
17 g of big
(8 g saturated)
760 mg of sodium

You save: 460 calories and 45 grams of fat

Consider this: America's obesity rate is almost three times that of Italy. If that does not convince to target authentic Italian pizzas (or pass to Tuscany), nothing will do. Although the child's pizza of the UNO is a great improvement on the deep dish of the adult chain, it always packs more than 90 calories per ounce, which makes it denser calories than many fast food shakes . Mac Grill approaches his pie as an Italian, stretching the thin crust, which would allow him to swell, then applying the right amount of pepperoni and cheese.

NOT THAT!

Smoothie King Chocolate Hulk, 20 oz
801 calories
31 g wholesale
90 g sugar

Drink it instead

Jamba Juice Strawberries Wild Smoothie (28 FLOZ)
280 calories
0g fat
Sugar 54g

You save: 521 calories, 31 grams of fat and 36 grams of sugar!

The American Heart Association recommends that an adult man will not be more than 38 grams of sugars added a day. Each of these smoothies breaks through this barrier, but the King Smoothie manages to jump nearly two and a half days of added sugar. In addition, liquid calories are absorbed faster than solid calories because the digestion process is faster. It's a sugar rush that will send you fly! For a delicious, sinfultasting SIP, try ourBest Weight Loss Smoothie Recipe.

NOT THAT!

Baskin-Robbins Chocolate Chip Chocolate Cookie Milkshake (Large)
1,600 calories
72 g of grease (46 g saturated, 2 g trans)
181 g sugars

Eating

Chocolate Chocolate Paste Cream (1 Grand Scoop, 4 Oz)
280 calories
15 g of grease (10 g saturated)
24 g sugars

You save: 1 320 calories and 157 grams of sugar!

We are grateful that Baskin abandoned the bar bar of 2 310 calories who hate all our moments of awakening, but still more than a few nightmares nutritional to find on his menu. Even a small medium jolt at the chain houses of 16 teaspoons of sugar! Order a big cookie dough and you will swallow more than two days of saturated fat, 56 ahoy potato chips! Sugar cookies and enough calories to add half a book to your intestine. A word of caution: when you can drink your dessert, you ask for trouble.

NOT THAT!

Triple Triple Chocolate of Applebee
960 calories
52 g of grease (34 g saturated)
122 g carbohydrates

Eating

Jack in the box
Chocolate overload cake
300 calories
7 g of grease (1.5 g saturated)
57 g of carbohydrates

You save: 660 calories and 45 grams of fat!

It is not often that we suggest that people are turning to Jack in the box at a nutritional shelter, but-in a minor miracle - the west coast of the west coast managed to produce one of the chocolate treats lower caloric than we have ever met. Pass medium fries and order this instead and you will take fewer carbohydrates and a third calorie. The most frightening thing about Applebee's chocolate fusion is that despite the sharing of the same general makeup as the chocolate overload cake (look at it!), It packs somehow 15 times saturated grease. This is what a good exchange does: eat the healthiest versions possible foods you really want to eat (Burgers! Pizza! Chocolate cake!). (Need ideas for something sweet that will satisfy daily desires without destroying your turn? Check our15 best sweet snacks for weight loss.)