There are certain foods (known for being low in energy density) that contain lots of fibre and water but few fats or calories. These foods are high in nutrition and you can substitute them for foods that are high in fats and calories. A single slice of apple pie contains 400 calories. You can munch on five apples that contain the same amount of calories. However, you will soon feel full after a couple of apples at the most – and end up losing weight in the process.
Fruits and veggies
Other foods that are rich in nutrition but low in calories and fats include pears, watermelons, cucumbers, berries and broccoli. Vegetables and fruits top the list of foods that can be eaten in large quantities and yet help in weight loss. However, your daily diet should also include whole grains, some healthful fats as well as protein-rich foods such as fish, lean poultry and beans.
Non-starchy vegetables are packed with fibre and water and are have few calories. Soups and salads containing vegetables (but no potatoes) are good for you. You can also munch on celery sticks, baby carrots or green beans between meals.
Fibrous foods
Fibre slows your digestion and allows your body to absorb more water. This expands your stomach and boosts feelings of satiety, so that you eat less. Foods such as starchy beans and lentils are rich in fibre as well as protein and can be had as salads or soups instead of pasta or rice.
Researchers have also discovered that people who preferred foods that are low in energy density over high or medium energy density foods lowered their calorie consumption by about 250-400 calories per day. But their meals did not lack in nutritional quality. Rather, they had a higher intake of potassium, calcium, iron as well as Vitamins A, B6 and C. This proves that eating foods that are low in energy density is not just good for weight loss – it’s good for health too. All that extra fibre and those nutrients help you combat diseases as well as obesity.
Eating habits
Research on eating behaviour has discovered that people who eat from bigger bowls or dishes tend to eat more than those who are served in smaller ones. Change your china to lose weight.
When you eat only at a particular place, such as the dining room or kitchen table, your brain is conditioned to associate food with a particular place. This reduces the frequency of body signals that stimulate your appetite, and you don’t feel hungry anywhere else. Follow these obesity treatment tips and you will notice the difference!
