'I'm a weight loss doctor - swap out these three foods to help you shed the pounds'

One expert has shone a light on three game-changing food swaps (Image: Getty Images)

If you're picturing bland salads, protein shakes and an overload of veggies when you think 'diet foods', one expert is here to change your mind. Professor Franklin Joseph from Dr Frank's Weight Loss Clinic has revealed that a few simple food swaps could help you shed the pounds without sacrificing taste.

He insists that these small changes can make a big difference over time, offering a more sustainable approach than a drastic diet overhaul. But be warned crisp lovers - Professor Joseph has got his sights set on your favourite snack first.

Despite their deliciousness, crisps are often high in unhealthy fats and salt. "Instead of reaching for chips, try air-popped popcorn," he advised.

"It’s much lower in calories, and when seasoned with spices like paprika or nutritional yeast, it's still flavourful. Veggie sticks with hummus are another great alternative - they're crunchy, satisfying, and packed with nutrients."

To put it into context, Professor Joseph says a cup of air-popped popcorn contains around 30 calories, compared to over 150 calories in a typical portion of crisps. 

It's likely your favourite packet contains a lot of unhealthy fats (Image: Getty)

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Aside from this, he also urged dieters to replace white bread with whole grain. Eating too much white bread is especially bad for health as it contains added sugar, which may put you at an increased risk of diabetes and heart disease. These loaves can trigger huge temporary blood sugar spikes too, which may make you very hungry quite soon after eating.

"Switch to whole grain bread or wraps, which are higher in fibre and take longer to digest," Professor Joseph went on. "Whole grain bread keeps you fuller for longer and helps regulate your blood sugar, supporting your weight loss efforts."

Finally, the expert drew attention to the unhealthy side of creamy salad dressings like Caesar or ranch, suggesting that a homemade alternative could be more beneficial.

Professor Joseph said: "Make your own simple dressing with olive oil, balsamic vinegar, and a squeeze of lemon juice. Olive oil is rich in healthy fats that support heart health, and vinegar has been shown to help regulate blood sugar levels."

He added: "Even small changes can have a big impact on your weight loss journey."