I’m a dietitian – here are 9 cheap food swaps that will help you lose weight fast

FROM organic food to unpronounceable ingredients, it can seem like the road to good health is paved in expense.

But you really don’t have to spend an arm and a leg if you’re looking to clean up your diet and lose some weight.

There are plenty of ways you can save money doing your food shop and stick to a healthy diet too.

Here are nine foods that’ll keep your purse fuller and your body happy…

1. Greek yoghurt

A study on how diet is tied to weight gain found that each daily serving of yoghurt prevented 0.82 pounds of weight gain.

Due to its high protein content, yoghurt can make you feel fuller for longer in the same way meat-based protein sources do.

Just make sure it’s low in added sugar.

2. Oats

Us Brits do love a comforting bowl of porridge – and the good news is, oats are rich in fibre and have been proven to reduce cholesterol, giving your heart health a boost.

They can also keep you feeling fuller for longer.

But you should avoid instant oats or any packets with added sugar.

Add your own sweetener instead when eating porridge but, instead of sugar, add honey or spices, such as cinnamon or nutmeg.

3. Brown rice

We’ve been taught to avoid carby foods if we want to lose fat – but the NHS says a third of your diet should be made up of foods such as potatoes, bread, rice and pasta.

According to Clark, eating brown rice can actually help you lose weight.

One study from researchers at Harvard found that people who eat two or more servings of brown rice per week can cut their risk of developing type 2 diabetes by about 10 per cent.

Another by Brigham and Women’s Hospital and Harvard Medical School found that women who consumed more high-fibre whole grains consistently weighed less than those who did not.

Those who ate refined grains gained more weight, by comparison.

4. Beans

Many Brits rejoiced at the recent news that foods like beans on (wholemeal) toast could be part of a healthy, balanced diet.

And eating plenty of legumes such as beans, lentils and chickpeas is one of the greatest dietary indicators of whether you will live to a ripe old age, according to researchers.

Beans in all their varieties – chickpeas, kidney beans, black beans – are a rich source of protein, vitamins and minerals, complex carbohydrates and fibre, plus they’re low in fat and salt, and are cheap to buy.

Research from the Journal of the American College of Nutrition found that bean eaters were 23 per cent less likely to gain weight and had a 22 per cent reduced risk of being obese.

5. Sweet potatoes

A 2016 study found key protein left behind in the starchy water used to boil the root veg was found to help blast fat stores in just one month.

Sweet potatoes are also high in vitamins, potassium and fibre.

And because they’re nutrient dense, they can help you feel fuller longer.

6. Tinned tuna

Tinned tuna is a cheap food that is high in protein and a great source of Omega-3’s, the healthy fats that can help brain function and repair our cells. 

7. Apples

We’re all encouraged to eat fruit as part of our five a day – but some can be expensive, as well a high in sugar.

Weight-loss guru Dr Michael Mosley recently warned against eating mango, pineapple and melon due to their high sugar content.

But he greenlit apples, as well as berries and pears.

According to Clark, apples contain fewer calories than many other fruit and can aid weight-loss by making you feel fuller for longer.

Canned fruit can also be good way to sneak fruit into your diet – they’ll save you money and also last longer than fresh ones.

Just be sure to choose ones packed in water or fruit juice, not syrup.

8. Broccoli and cauliflower

Broccoli was recently hailed as a super-veg.

Scientists from Penn University, US, found that eating three and a half cups of broccoli each day can significantly improve your gut health – that’s equivalent to 548g.

It’s also been found to boost brain health and weight management.

Other cheap and nutritious veg include carrots and cauliflower.

9. Green tea

Though this isn’t technically a food, the low-cost hot drink is loaded with powerful antioxidants and can boost your metabolism.

Anti-aging guru David Sinclair also recently said he made a point of drinking two matchas daily.

Dr Mosley shared a few reasons you might be feeling ravenous shortly after eating and pointed out easy food swaps you can make to blast fat fast.

Meanwhile, nutritionist Graeme Tomlinson claims you could lose a stone if you implement his five tips for just a day.