55 Popular Diet Swaps to Satisfy Every Craving

Written by Carly Hallman

Each year, an estimated 45 million Americans go on a diet, and they spend $33 billion on weight-loss products. Despite these efforts, nearly two-thirds of Americans are overweight or obese. These figures may be discouraging, but there are countless diet and lifestyle options and methods with active, supportive communities. The key is to choose something that you are able to stick with. Weight loss takes time and commitment, no matter what certain diets or fitness programs claim. Choose a diet that appeals to your taste and helps you feel satisfied. This infographic provides 55 swaps to satisfy cravings that still fit into the parameters of each diet. Some of them are simple, and some of them have recipes. If recipes are included, they will be listed below the description of each diet.

55 Popular Diet Swaps to Satisfy Every Craving infographic

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A keto diet is extremely low-carb and high-fat. It is believed that the reduction in carbs puts your body in a metabolic state called ketosis. Essentially, the lack of carbohydrates triggers your cells to consume fat for energy instead. Meat, cheese, avocados, fish, eggs, and yogurt are examples of keto-friendly staples. Most fruits, grains, root vegetables, sweeteners, and juices are heavily restricted.

Mediterranean Diet

The Mediterranean diet is inspired by the eating habits of Greece, southern Italy, and Spain. It emphasizes eating plant-based foods like fruits, vegetables, whole grains, legumes, and nuts. Healthy fats like olive oil are key. Red meat is limited.


The paleo diet is based on eating foods that may have been eaten during the Paleolithic era. It is also known as the caveman diet. It includes lean meats, fish, fruits, vegetables, fish, nuts, and seeds. Processed foods are forbidden. A recent study showed that ultra-processed foods contribute to weight gain, so cutting out processed goods is a safe bet overall.


Whole30 is a program with a strict set of rules. For 30 days, you should not consume any added sugar, alcohol, grains, legumes, dairy, carrageenan, MSG, sulfites, or baked goods. Ingredient lists should be minimal. Moderate portions of meat, seafood, eggs, vegetables, fruit, natural fat, and spices are encouraged. It sounds restrictive, but there are many creative ways to enjoy delicious food!


The science to weight loss is consuming less calories than your body burns. This is the foundation of CICO (calories in, calories out). You must determine your Total Daily Energy Expenditure and eat less calories than that. There are an estimated 3,500 calories in a pound, so if you eat at a deficit of 500 calories each day, you would lose 1 pound a week.

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