Can You Eat More & Still Lose Weight? Of Course!

Posted in: Current Giveaways | January 17th, 2012

When it comes to losing weight many people think eating less food means less calories and more weight loss.

Cutting carbs and calories IS a good way to manage your weight but you may be overlooking how filling the foods you eat really are.

As we all know, the main goal is keeping our tummies feeling full longer so we don’t over eat. And finding out what will satisfy our hunger yet keep our daily intake where it needs to be is actually easier than you may think. But how do you do it without gorging? Keep reading to find out!

Studies have shown over and over how people get full by the amount of food they eat, not by the calories they take in. And we tend to eat the same volume or weight in grams from day to day. So, to stay within your daily calorie allowance yet eating a satisfying amount, the best way to do so is by picking foods that pack fewer calories per bite. Such as low-calorie dense foods.

For Example, you have before you two six-inch strawberry flavored licorice twists and a bowl that contains 1-1/4 cup fresh strawberries. Both have 60 calories and 15 grams of carbohydrates.

Which would YOU choose?

Both would be tasty but obviously, when comparing volume, the better choice would be the fresh strawberries. Why?

A larger portion of food takes you longer to eat. More bites means you get to enjoy smelling, chewing, and tasting your food longer.

A high-volume portion stretches your tummy more, signaling you’ve eaten a satisfying amount.

As this larger volume of food moves through your stomach it sends more “fullness” signals to your brain.

SELECT LOW-CALORIE DENSE FOODS!

These not only fill your plate but your tummy as well, while you cut calories.

“Just add water” — no not to your food! But choose foods that contain more water. The more water in food, the less calorie-dense it is.

Not sure what those are? Just think vegetables, whole fruits, low-fat dairy, and minimally processed whole grains plus legumes that have been cooked with water such as oatmeal and lentils. These foods are excellent sources of fiber which increases the length of satiety (feeling full).

An appetizer of a water-rich vegetable soup or lettuce salad can help fill you up so you eat less calorie-dense foods during meals. Try limiting this first course to about 100-150 calories, if possible.

Adding non-starchy vegetables such as spinach, zucchini and tomatoes to everything from pasta to pizza and sandwiches leaves less room for calorie-dense ingredients like cheese and meat.

Also, an easy way to scale back on fat, which packs on nearly twice the calories as carbohydrates and protein, is with lean meats and low-fat dairy products. Try to limit high-fat condiments — those sneaky ingredients that pack on the pounds.

FIBER ANYONE?

Greens, or plant foods, are naturally high in fiber and are not only bulky, but also require more chewing. And they take longer to travel through your digestive tract, influencing hormones that reduce hunger levels.

SWEETER ISN’T NECESSARILY BETTER!

1/4 cup of sugar contains about 200 calories and a whopping 50 grams of carbohydrates. You can cut back on the sweet stuff by at least one fourth in many recipes and not even miss it. I promise! hehee.

AIR DOES MORE THAN HELP YOU BREATHE!

Opt for foods that are whipped, puffed or sprayed and you get a bigger portion per calorie when compared with similar foods without air such as spray-on salad dressings, and whipped butter.

EAT THE “WHOLE” THING!

When comparing the hunger-satisfying ability of whole raw apples to that of applesauce and apple juice, including juice with fiber added, you tend to feel much fuller after eating a whole apple rather than the apple products.

KEEP IT SMALL AND DRY!

Say what? Ok, so you’ve kept to eating mostly low-density foods but you feel you’re depriving yourself of something still. Go ahead and have a small portion of high calorie-dense foods such as chocolate kisses. Just make sure they fit your carb allowance.

And watch drinking those fancy coffee drinks and regular soda. The calories can add up pretty quickly but don’t provide the satiety or nutrients that actual food can.

Whatever your daily calorie allowance is, make the most of it by choosing more filling, low-density foods. You’ll not only feel full, as if you’ve over eaten, but you’ll lose weight and feel great — especially in knowing you’re doing a great thing for your body. Not to mention the extra energy you’ll have.

Here is to good mental and physical health!

HOW MUCH WEIGHT WOULD YOU LIKE TO LOSE?

Dee

6 Responses to “Can You Eat More & Still Lose Weight? Of Course!”

Wanda McHenry Says:
January 17th, 2012 at 12:21 pm
I know when I eat a salad before dinner it does tend to fill me up, so I try not to eat the whole thing because I am no longer hungry. I usually eat a portion and put it to the side so I can at least eat my dinner and take bites of the salad along with the meal.
ellen Says:
January 17th, 2012 at 9:06 pm
I try and stick with this model BUT I am a huge pizza fanatic… if I do indulge I try and make sure I sit less and move more.
Betty Baez Says:
January 17th, 2012 at 9:38 pm
Well this makes sence I just wish I could resist little treats
Marie C. Says:
January 17th, 2012 at 10:14 pm
I eat a lot of salads and like adding meat and cheese to make it a meal. It is very filling.
Donna George Says:
January 17th, 2012 at 11:27 pm
A good salad rather than a full meal is so much better for you. Eat breakfast like a king, Eat dinner like a miser
Eileen Says:
January 18th, 2012 at 1:52 am
Yikes, would love to lose 30 lbs. But would be happy with 20. I honestly have never tried to simply cut the sugar down on recipes. Sounds so simple. Lightbulb moment you lent us all!