Balanced Appetite - Easy Weight Loss with Substitution

If you haven't heard already, weight loss is mainly about your nutrition! Just over a year and a half ago, I weighed 16kg's more than I do today - I lost this weight by regularly training, but most importantly I changed the food I ate "most of the time".

I say most of the time, because it is not realistic or sustainable to aim for perfection, unless you never want to eat out again with your friends or enjoy your favourite birthday cake! Personally, I aim for around 75% healthy eating, which allows 5 main meals a week to be shared with friends at a nice cafe or restaurant, including a burger if I feel like it. 

The problem with most "diets" is that we tend to feel like we are sacrificing something or worse we deprive our bodies of wonderful nutrients provided by some foods by completing cutting them out. We do this for (usually) a short period of time and then, we either reach our goal or give up.

Let say best case scenario - we achieve our goal weight, for example by completely cutting out carbs - the minute we put carbs back in our body, it begins to produce glucose again, and everything goes back to the way it was.

What worked for me, was substitution and changing the way I cooked things. Easy swaps like chips or potatoes for roasted sweet potatoes or sweet potato mash, white rice to quinoa, brown or black rice and normal pasta for GF (which btw tastes way better!) 

I also started poaching my chicken instead of using oil on pan. The best part about this is it didn't feel like much had changed, in fact in most cases - it tasted better, other things I had to get to. Soon, the weight started melting off and my favourite part was that I started feeling heaps better - there is a huge difference when you give your body easier food to digest!

Here is a quick an easy recipe that you can try out yourself:

Poached Chicken with Quinoa Salad - tastes great both hot or cold

Ingredients (Serves 2):

Chicken Breast 300g & 200g quinoa

1 red capsicum, 1 red onion, 1 yellow or green capsicum or any veggies you can find in your fridge

For the dressing: small bunch of mint, coriander & parsley, 1T apple cider vinegar, 1t avocado oil, pepper to taste, 1/4 chilli (or to taste) & juice/ zest of 1 lime.


1. Chop all veggies and sautee on a dry non-stick pan, add a tablespoon of water for some sizzle.

2. Boil tri-coloured quinoa as per instructions  

3. Boil water with any dry herbs you have, eg thyme, bay leaves etc and add some apple cider vinegar, cut chicken breast in half through the middle (try to get it the same size) and boil for about 15mins - once completely white in the middle, slice or shred.

4. Blend dressing ingredients, mix quinoa with veggies and fold the dressing through. Then top with the chicken and ENJOY!

Try it out and give me your feedback on Facebook messenger -