Calorie swaps (are you going to eat a 50 calorie mixed fruit cup, or a 100 calorie cup of grapes? – are you going to eat a 35 calorie slice of diet bread, or a 300 calorie plain bagel?) work for weight maintenance, but swaps absolutely do not work for weight loss. If you really want to lose weight, the only way I know that works is to drastically cut calories (1500 a day max) and carbohydrates (20 grams a day max, 10 grams per feeding max). There is no other way that actually works, if you truly want to lose weight. You can’t freely feed on protein and fat. You can’t eat low fat, high carbohydrate food. It’s got to be drastic, or your weight loss won’t be fast enough to keep you motivated. There is no other way besides deprivation. Stop eating carbs. Eat as few protein and fat calories as possible.