When it comes to dieting, rules can get really frustrating. Everything you crave is everything you can’t eat. But that’s not the way it should be. We’ve found a way you can eat what you want, when you want it. Cheeseburgers, ice cream, and even paninis? Yes, even those. And all you have to do is implement some smart food swaps to lose weight.

To help you achieve your best body yet, we compiled 13 simple swaps that slash your calorie intake significantly. By eating just 50 calories less than you normally do every day, you can drop five pounds over the course of a year! Now imagine what could happen if you committed to all 15 of these swaps that cut thousands of calories out of your diet each week!

1. Swap out Mayo for Mustard

Eat This: French’s Classic Yellow Mustard, 0 calories
Not That!: Hellman’s Mayonnaise, 90 calories
This Swap Saves: 90 calories

When it comes to sandwiches, calories sneak in all too quickly. Next time you stack your lunch, try spreading mustard instead of mayo. Just one tablespoon of mayo can add 90 calories to your ‘wich, but spicy mustard is often zero. No wonder why using the right condiments is one of our best weight loss tips!

2. Spice Up Your Eggs

Eat This: 2 scrambled eggs with chives, 170 calories
Not That!: 2 scrambled eggs with ¼ cup Sargento Shredded 4 State Cheddar, 275 calories
This Swap Saves: 105 calories

Eggs and cheese do go hand in hand, but they also boost calories like no other. Next time you need more flavor in your scramble, try a lower cal fix such as tossing in chopped chives. Hot sauce, red pepper flakes, or even everything bagel seasoning can also do the trick.

3. Sip Seltzer, Not Soda

Eat This: 12-oz Seltzer with Lemon Slices, 0 calories
Not That!: 12-oz Coke, 140 calories
This Swap Saves: 140 calories

You’ve sat down for dinner and you’re thinking about that sodato quench your thirst. Do yourself a favor and take a pass. You’ll save more than 100 calories and over 20 grams of sugar by choosing a sugar-free, unflavored fizz such as plain seltzer. If you’d rather not take it plan, opt for tossing in slices of lemon, lime, or even orange.

4. Go Nuts

Eat This: 1 oz Raw Pistachios, 159 calories
Not That!: 1 oz Raw Walnuts, 185 calories
This Swap Saves: 26 calories

While they are the perfect snack to hold your hunger, eating nuts by the handful often means munching on far too many. Instead of continuously dipping into the bag, just switch nuts! For the exact same one-ounce serving size, you’ll save nearly 30 calories by noshing on pistachios instead of walnuts. Plus, shelling the pistachios yourself will help you snack slower and therefore get full faster, saving you precious calories. And did we mention that for the same serving size, you’ll be able to scarf down 48 pistachios but only 14 walnuts? Not sure about you, but we’d rather be able to eat triple the amount and not have to worry about adding extra calories.

5. Choose Fresh Fruit

Eat This: Grapes, 69 calories (100 grams)
Not That!: Craisins, 325 calories (100 grams)
This Swap Saves: 256 calories

With the simple addition of dried fruit, seemingly healthy trail mixes and salads can become your worst nightmare. Instead of sugar-filled dried cranberries, strive for fresh ingredients that provide natural sweetness and texture. Fibrous vegetables are low-cal and high in nutrient value as opposed to the sort of calorie-filled toppings you buy in bags.

6. Go Greek

Eat This: 2 Tablespoons Fage 2% Greek, 27.5 calories
Not That!: 2 Tablespoons Daisy Sour Cream, 60 calories
This Swap Saves: 32.5 calories

We get that the tangy, creamy, smooth addition of sour cream is irresistible. But for nearly the same palatable experience, you can save over 30 calories and add waist-cinching probiotics to your meal. Yes, just a “dollop” of our favorite yogurt can help steer you on the right track for your weight loss journey.

7. Sweeten With Cinnamon

Eat This: Cinnamon, 6 calories (1 tsp.)
Not That!: Sugar, 16 calories (1 tsp.)
This Swap Saves: 10 calories

Starting your day with sweetness means your body will be craving it all day long. Instead of loading your coffee with sugar (artificial, or not), try sprinkling in blood-glucose-regulating cinnamon. Your morning cup of Joe will now have metabolism-boosting benefits, and you won’t be as likely to reach for that bag of M&Ms later on.

8. Enjoy a Better Ice Cream

Eat This: ½ Cup Halo Top Chocolate Chip Cookie Dough, 90 calories
Not That!: ½ Cup Ben and Jerry’s Chocolate Chip Cookie Dough, 280 calories
This Swap Saves: 190 calories

Treating yourself every once in awhile is totally understandable. But who are you kidding when you say you’re going to stick to just a half-cup serving? Next time you hit the freezer aisles, choose a healthier option such as one of our 14 best brand name ice creams for weight loss. Picking Halo Top in the same indulgent flavor will save you almost 200 calories in addition to 8 grams of heart-harming saturated fat and 18 grams of sugar.

9. Spray, Don’t Spread

Eat This: Olive Oil Spray, 5 calories
Not That!: Tablespoon of Olive Oil, 120
This Swap Saves: 115 calories

Next time you order a panini, egg dish, or burger, ask to the have the kitchen use pan spray as opposed to oil or butter. Using “just a little” bit of regular olive oil in the pan can add 120 calories. By spritzing, the oil is well spread out, requiring you to use way less.

10. Swap Out Granola for Fiber-Rich Cereal

Eat This: ½ Cup Kellogg’s All-Bran Original, 80 calories
Not That!: ½ Cup Kellogg’s Special K Granola Touch of Honey, 200 calories
This Swap Saves: 120 calories

Greek yogurt parfaits are a satisfying and balanced breakfast, but they can also be a sugar and calorie-filled trap. Instead of using sweetened granola, try a plain, high fiber cereal and then add some cinnamon and berries to enhance your bowl’s flavor. This simple swap can save you at least 100 calories and will help curb hunger so you won’t dive into your office snack drawer.

11. Go for Goat!

Eat This: 1 oz Mont Chevre Original Crumbled Goat Cheese, 70 calories
Not That!: 1 oz President Triple Crème Brie, 100 calories
This Swap Saves: 30 calories

When it comes to saying cheese, ask for goat. Creamy, tangy and low calorie (for cheese, that is) indulge in this spreadable treat when you’re watching your weight.

12. Boil, Don’t Fry

Eat This: 2 boiled eggs, 160 calories
Not That!: 2 eggs scrambled with 1 tbsp. butter, 260 calories
This Swap Saves: 100 calories

Yes, fluffy scrambled eggs and gooey cheese-filled omelets can be totally delicious, but do you know how many hidden calories are folded right into those breakfasts? Generally, recipes call for approximately 1 tablespoon of butter per egg or two — that’s 100 calories added to your plate. Instead, try boiling them: cracked or not, hard boiled, soft boiled, even poached provide you with a menu of delicious, low-cal alternatives that are still packed with protein and waist-slimming choline.

13. Try a Spiralizer

Eat This: 1 cup of Zoodles, 19 calories
Not That!: 1 cup of cooked Spaghetti, 200 calories
This Swap Saves: 181 calories

Instead of ordering carb-filled pasta for dinner, check the menu for veggie noodles. From spaghetti squash to zucchini noodles or even sweet potato spirals, these veggie alternatives squash calories out the door. A cup of zoodles contains 25 calories as opposed to spaghetti, which can contain about 200!

14.Veggies Over Chips

Eat This: 1 packet of Grimmway Farms Baby Carrots Snack Packs, 35 calories
Not That!: 1 oz Tostitos Original Restaurant Style Chips, 140 calories
This Swap Saves: 105 calories

Craving crunchy chips and dip? Skip the fried tortillas and cut up some vegetables instead to load up on fiber and slow down your consumption. Low in calorie, and just as crunchy — sliced bell peppers, celery sticks, and sweet baby carrots are sure to do the trick.

15. Pick Plain Yogurt

Eat This: Chobani Nonfat Plain Greek Yogurt, 80 calories
Not That!: Dannon Lowfat Vanilla Yogurt, 140 calories
This Swap Saves: 60 calories

Our favorite breakfast can quickly resemble our favorite dessert, ice cream. Make sure you choose a Greek yogurt that’s low in sugar and high in protein. This simple swap saves you 60 calories and gives you room to add toppings (we love fresh fruit and low-sugar granola) without the guilt. Find out our other cultured cravings in our list of the 25 Best Yogurts for Weight Loss.