Some foods can make it easier to lose weight by helping you feel satisfied with fewer calories. The good news is that it is entirely possible to lose weight without starving. Humans tend to eat the same amount of foods, in terms of weight every day, according to Dr. Barbara Rolls in "The Volumetrics Eating Plan." Your food intake is therefore not related to the number of calories or the grams of fats or carbohydrates consumed, but rather to how much the food you eat weighs. A few simple strategies can help put that knowledge to your advantage to facilitate your weight-loss efforts.
Vegetables, Soups and Salads
Non-starchy vegetables are loaded with water and fiber, and contain less than 50 calories per serving. This means that they help you feel fuller without adding calories. Serving a vegetable-based soup, a salad prepared with leafy greens or any other raw or cooked vegetables can help you eat less calories at each meal. Serving a first course of vegetables helps satisfy hunger and therefore allows you to significantly reduce the calories eaten at the meal, according to the October 5, 2004 issue of the New York Times.
Fresh Fruits
Fresh fruits are also very filling with their high water and fiber content and can be included in your weight-loss plan at the end of a meal or as a snack. However, juices, dried fruits and canned fruits should be avoided when trying to lose weight because they contain more calories per serving and less fiber when compared to fresh fruits.
Beans and Lentils
Legumes, such as beans and lentils, have a very low glycemic index. The glycemic index refers to the speed at which carbohydrates are converted into sugar and released into the bloodstream. The lower the glycemic index, the longer you will feel full and the easier it will be to manage your weight, according to the University of Sydney. Incorporate legumes in a soup, a salad or a chili to make weight loss easier.
Lean Protein
Lean sources of protein include fish, chicken, turkey, tofu, legumes, lean meat and low-fat cheeses and should be an essential component at each meal when trying to lose weight. According to the July 2005 issue of the "American Journal of Clinical Nutrition," protein is the most satiating of all nutrients. It helps you feel fuller for a longer period of time, which keeps hunger and cravings away.
Dark Chocolate
If you need to satisfy your sweet tooth while following your weight-loss eating plan, have dark chocolate, containing at least 70 percent cocoa. A square or two, which corresponds to 10 to 20 g of chocolate, constitutes a reasonable dessert providing between 60 and 120 calories, according to the USDA National Nutrient Database. Moreover, dark chocolate has a low glycemic index, which will keep your blood sugar in check, preventing energy crashes and associated cravings after the meal.
References
- The New York Times: With Fruits and Vegetables, More Can Be Less
- "The American Journal of Clinical Nutrition": The Influence of Food Portion Size and Energy Density on Energy Intake: Implications for Weight Management; Julia A Ello-Martin, et al; 2005
- "The American Journal of Clinical Nutrition": The Satiating Power of Protein--A Key to Obesity Prevention; David S Weigle, et al; Jul. 2005
- University of Sydney: The Glycemic Index
- USDA National Nutrient Database: Nutrient Data Laboratory
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