Smart Swaps For Weight Loss | Start Seeing The Difference

Leading a healthy lifestyle doesn’t have to mean losing all the flavour and foods you enjoy from your diet. With a few smart swaps, you can cut down on unnecessary calories without having to compromise on the things you love.

Our Smart Swap campaign is here to make things quick and simple, so you can focus on the tougher bits… like actually doing that cardio session.


1. Syrups

Let’s be honest – we all love a good drizzle of syrup on our pancakes and porridge. But did you know that 100ml of regular syrup contains an average of a whopping 79.43g sugar? That’s the equivalent of 20 teaspoons of sugar!


The Smart Swap: Sugar-Free Syrup

Our Sugar-Free Syrups contain just 0.1g of sugar, zero fat and only 5 calories per 100ml, transforming your food into a tasty sweet treat – minus the guilt!

Plus, they come in 12 deliciously sweet and fruity flavours – Apple & Cinnamon, Blueberry, Butterscotch, Chocolate, Coffee, Golden Syrup, Maple, Passion Fruit, Pineapple & Coconut, Raspberry, Strawberry and Vanilla.


2. Pasta, Noodles & Rice

Pasta, noodles and rice – carby comfort foods that are hard to resist at the best of times and derail diets the world over. They contain an average of 75g of carbohydrates per 100g – raising blood sugar quickly and contributing to weight gain if you’re not careful.


The Smart Swaps: Zero Penne, Zero Fettucine and Zero Rice

Our Zero Penne, Zero Fettucine, and Zero Rice contain just 0.1g of carbohydrates and a tiny 7 calories per 100g.

Wondering how it’s done? They’re made from konjac flour, a natural water-soluble fibre from konjac root that’s scientifically proven to contribute to weight loss. Simply rinse then cook for one minute in the microwave or two to three minutes in the pan for a quick, satisfying carb-swap that’ll keep you full!


3. Cakes

A slice of chocolate cake would usually set you back a huge 24.1g of sugar, while delivering a minute 2.1g of protein per slice – not ideal for keeping your diet in check.

The Smart Swap: Protein Brownie

Our Protein Brownie Bar contains just a sixth of the sugar of a slice of cake, while providing a massive 23g of protein per bar.

These melt-in-the mouth sensations will taste like an indulgent treat, but actually have up to 75% less sugar than many supermarket alternatives – and will support your muscle-building goals too.



4. Sauces

With an average of a whopping 42.1g of sugar per 100ml, dolloping a load of sauce like ketchup over your food is the last thing you should do if you’re eating healthily.


The Smart Swap: Sugar-Free Sauce

Our Sugar-Free Sauce contains just 0.2g sugar per 100ml and comes in a wide variety of your favourite flavours – making it the perfect partner for adding tangy, smoky flavours to your favourite dishes.

In sugar-free Tomato Ketchup, Peri Peri, BBQ, and Sweet Chilli, these sauces are an absolute meal prep must-have – whatever your training goals.


6. Chocolate Bars

Just one chocolate bar contains an average of 13.2g of sugar and a measly 1.7g of protein per bar, which means a serious sugar hit and crash, without any of the goodness your body needs.

The Smart Swap: Protein Choc Chunky

If you’re looking for a snack to satisfy your chocolate cravings without dumping your diet in one fell swoop, try our Protein Choc Chunky.

Providing a huge 14g of muscle-building protein and just 2.7g of sugar per bar, the Protein Choc Chunky is the perfect chocolate bar smart swap that delivers pure guilt-free indulgence. This hearty protein chocolate bar guarantees a decadent chocolatey wafer hit – keeping on top of cravings and maintaining muscle mass throughout the day.


7. Biscuits

An afternoon dunk might kill your cravings at the time, butjust one leading supermarket bisuit packs a huge 21.48g of sugar.

The Smart Swap: Baked Protein Cookie

Created with a rich dough and a generous sprinkling of dark chocolate chunks, these have a truly indulgent taste – and they pack in 13g of plant-based protein, making them great for vegans too.


Take Home Message

With a few smart swaps, you’ll be able to cut the calories and increase the good stuff – without compromising on the things you love.

Check out our full Smart Swaps range to start seeing the difference now.


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Jennifer Blow

Jennifer Blow

Writer and expert

Jennifer Blow is our UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor’s of Science in Nutritional Science and a Master’s of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research.

Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living.

Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here.

In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.

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