Foolproof Your Diet   

Foolproof Your Diet

Put an end to starvation diets and find out how to feel full on fewer calories.

If you take in fewer calories than you use, you lose weight. It's that simple.

However, many think that to lose weight quickly, caloric intake must be decreased to the point of starvation. In truth, the words "quickly" and "starvation" don't go well with "weight loss." Losing weight by fasting, a technique some use to lose weight fast, slows down metabolism-but energy expenditure slows down with it. When the body resumes normal caloric intake, a person can find himself in a bigger rut than when he started.

Many of us "know don’t know it but satiety, the feeling of fullness after a meal, plays an important role in losing extra pounds and keeping them off for good.

In "The Volumetrics Weight Control Plan: Feel Fuller on Fewer calories,” Dr. Barbara Rolls, the prestigious Helen Guthrie Chair in Nutrition at the Pennsylvania State University, explains how hunger, obesity and other factors determines how much we eat; and the role of energy density, the concentration of calories per portion of food.

The basic principle behind volumetrics is this: the fuller you are after a meal, the less you'll eat during the next. Weight can be controlled by eating more low-energy-density foods (with fewer calories) and by eating less high-density foods. Goodbye starvation. Losing weight becomes a matter of choosing food that satisfies hunger with fewer calories, and using these as the base of a diet plan.

The high water content of food greatly affects satiety, but while drinking water quenches thirst, it isn't enough to satisfy hunger. Water does its trick by diluting the calories in food, therefore adding more volume without changing the amount of calories.

Help yourself to more foods that are naturally rich in water such as fruits, vegetables, low-fat milk, cooked grains, lean meats, poultry, fish, and beans. Also have more water-rich dishes like soups, stews, casseroles, pastas with vegetables, and fruit-based desserts.
Try adding blueberries to morning cereal or eggplant to lasagna to increase water content of meals without affecting caloric content. But watch out. Some foods like high-fat potato chips, low-fat fat-free pretzels and crackers, and fat-free cookies are low in water.

Another way to improve satiety and lower the energy density of food is to add fiber. Fruits, vegetables, and whole grains are all rich in fiber. By making them a part of a strategic diet, you add bulk to your meals. Add water-rich foods to a high-fiber diet and you can satisfy hunger with fewer calories, and in effect boost weight loss safely, effectively, and permanently.

Unfortunately, cutting down on unhealthy fat is inevitable if healthy diets and weight loss are important. Fat has twice as many calories per portion as either carbohydrate or protein, and fat-containing food has higher energy density. By lowering the fat content of your meals, you can decrease caloric content, making it easier for you to lose weight. But the body cannot function properly without fat, so include modest amounts in your diet. Stick to the good fats from nuts, seeds, and vegetable oils like olive, canola, soy, and sunflower oils.

By lowering the fat content of your meals, you can decrease caloric content, making it easier for you to lose your weight!
One of the reasons why most diets don't work is because they have too many restrictions; this leads to feelings of deprivation and, more often than not, to fasting.

Satiety is actually the missing component in weight management, says Rolls. Once you get started on the program, you might even be surprised by the amount or low-calorie rood you can eat. Some people have to retrain themselves to eat large portions of food for the program to work. And you won't have to ban fatty foods for good, live on rabbit food, or stick to foods labeled "fat-free" or "low-carb”.

Under the Volumetrics Eating Plan, you have a wide variety of foods to choose from and you can still eat bread, pasta, rice, beef, chicken, fish and seafood, dairy products, vegetables, and fruits. But to do so with fewer calories, you'll need to be equipped with some calorie-saving techniques, such as adding vegetables to your risotto, or choosing fruit over fat-free cookies for dessert. Although there is an emphasis on low-energy-density foods, high-energy-density treats still have a place in your diet as long as they are part of the plan and enjoyed in moderation.
In the Volumetrics Eating Plan, there are no prohibitions on certain foods because, as other diet plans have shown time and again, they just don't work. Satisfaction, or satiety, is the key.

Effective and healthy weight management is not just about how much food you eat and how many calories you burn. Satiety, a psychological component of eating, is also important. Longterm success in weight loss cannot be achieved when there is too much restriction and deprivation. Learn strategies that help you feel full with fewer calories without sacrificing taste and selection and you will get results healthy and sensible weight loss.

Happy reading,

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