## Why it works Diets give short-term results and often end in breakdowns, so nutritionists and psychologists suggest starting not with restrictions but with replacing caloric foods with more nutritious ones, reducing sugar, and adding useful substances such as fiber and vitamins. Gradual dietary changes help avoid the stress and psychological resistance that characterizes strict diets. This allows you to incorporate new habits into your daily diet steadily. > Start by substituting one food item per week, gradually expanding this list. ## 8 sensible alternatives - Carbonated drinks - Water with lemon: sweet carbonated drinks are high in sugar and artificial additives and have minimal nutritional value. They can contribute to weight gain and fluctuating blood sugar levels. Instead, you can drink plain or mineral water with lemon and even mint leaves. This will maintain your body's water balance and enrich you with vitamin C. > 3 oz. of cola has 42 calories, while 3 oz. of water with lemon has about 5 calories. - White bread - Whole grain bread: white bread has a high glycemic index and can cause intestinal discomfort. Whole-grain bread contains more fiber, B vitamins, magnesium, and iron. It satiates better and has a high nutritional value. - Refined sugar - ===Fruits and berries: sugar is empty calories. Instead, you can use naturally sweet foods: fresh or dried fruits and berries, such as bananas, figs, or dates. They contain fiber, vitamins, antioxidants, and micronutrients that keep you healthy and provide a long-lasting feeling of satiety. - Ready-to-eat breakfast cereals - Oatmeal: granola and “quick” breakfasts contain sugar and artificial additives. Conversely, oatmeal contains complex carbohydrates, fiber, and vitamins and helps support healthy digestion. - Fruit juices - Smoothies: packaged juices often contain added sugar and preservatives, which reduces their nutritional value. Making smoothies from whole fruits, berries, and vegetables rich in fiber, vitamins, and minerals is better. > There is quite a lot of fructose in smoothies, so it makes sense to dilute the smoothie with water. - Sausage - Baked meat: processed meat contains a lot of salt, saturated fat, and preservatives. Plus, regular consumption of sausage products is one of the risk factors for cancer. It is much better to bake other protein sources (turkey, chicken breast, or beef tenderloin), which will allow you to control the calories consumed and add healthy spices. - Premium pasta - Whole grain pasta: whole-grain pasta will take five minutes longer to cook than regular pasta, but it will reduce calories, enrich your meal with nutrients, and give you a long-lasting feeling of satiety. - Coffee with sweeteners - Coffee with milk: a coffee drink with sweet syrup and cream is not conducive to maintaining a healthy weight, especially if you drink 2-4 cups daily. Opt for black coffee with milk and no syrups. > Another useful alternative is chicory, which improves gut microbiota, normalizes glucose metabolism, and helps to lower cholesterol.