If you are one of those people who find it difficult to lose weight and keep it off in the long term, know that you are not alone. You have probably even changed your diet and still can't lose weight. Well, maybe you are making a mistake in the simplest way. However, it is easy to correct.

On the social network Instagram, nutritionist Ana Rita Campos warns of five food swaps that she considers "useless".

1- Ham for cold cuts

"Processed and cold cuts are not healthy foods. Swap cold cuts for shredded chicken breast," she recommends.

2- Bread for tapioca

According to Ana Rita Campos, "both are sources of carbohydrates and can be included in a healthy eating plan, but the amount of tapioca used in recipes can be excessive".

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3- White sugar for brown sugar

When it comes down to it, 100 grams (g) of white sugar contains 400 calories (kcal), while 100 g of brown sugar has 392 kcal. In other words, it makes little or no difference.

4- "Real food" for meal replacements

"They are ultra-processed products, rich in food additives. They do not promote chewing or the pleasure of eating."

5- Swap cereals for supposedly healthier alternatives

Many options available on the market and seen as 'healthy' are, in fact, high in sugar.

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