A weight loss expert has revealed a small food swap could see you dropping up to five pounds in just one month. Professor Franklin Joseph from argues that you don't need to put yourself through gruelling diets or exercise regimes for effective slimming down.

Instead he says savvy alterations in your diet can be the difference rather than depriving yourself. The specialist explains: "People often think weight loss is about deprivation, but it's really about smart choices.

"By replacing refined carbohydrates with fibre-rich whole grains or high-protein alternatives, you can cut calories while staying full and satisfied." The expert warns one food group to watch is refined carbohydrates – such as white bread, pasta, and rice – as they are quickly digested and cause blood sugar spikes.

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These inevitably crash, resulting in further hunger pangs and cravings, reports . Prof Joseph explains: "When you eat refined carbs, your body processes them rapidly, leaving you feeling hungry again soon after.

"By switching to whole grains, such as brown rice, whole wheat bread, or oats, you slow digestion and keep blood sugar levels stable, which reduces snacking and overall calorie intake." For those looking to slice their calorie count even further, Prof Joseph advises swapping out refined carbs for options that are higher in protein.

He suggests ditching white toast for breakfast and instead opting for eggs or Greek yoghurt, and swapping pasta for lentil-based dishes or cauliflower rice at dinner. The reasoning behind this is that protein is more filling than carbs, so you'll naturally consume less throughout the day.

Prof Joseph explains the science behind losing weight is about creating a calorie deficit, which means burning more calories than you take in. He adds: "By making this swap, you could reduce your daily intake by 250-500 calories without even noticing. Over the course of a month, that's a deficit of around 7,500 to 15,000 calories - roughly equivalent to two to five pounds of fat loss."

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Research also indicates that foods rich in fibre and high in protein help regulate appetite-controlling hormones. The professor adds: "Whole grains and proteins keep you feeling full for longer, meaning you're less likely to reach for unhealthy snacks or overeat later in the day."

Unlike restrictive diets, this approach is easy to maintain long-term as it involves only small changes to eating habits. He explains: "Many diets fail because they require extreme changes that people can't stick to.

"But swapping one staple food for a healthier alternative is a simple habit that can lead to lasting results." He adds: "Weight loss doesn't have to be about suffering. Small, manageable changes like this can have a profound impact on your health and waistline over time."

If you're embarking on a weight loss journey, Prof Joseph has a tip for getting off on the right foot: start with one substitution at a time, slowly blending in more wholesome options. His advice is clear-cut: "The key to success is consistency. Find the swaps that work best for you and make them a part of your daily routine."