The concept of eating more and weighing less may sound like the latest fad diet or quick fix; however, if approached correctly, it can work. Diets often fail because they are too restrictive and create feelings of deprivation. The trick to successful weight loss is to develop an eating plan that will last a lifetime -- one that encourages eating smarter, not less.
A Plant-based Diet
The concept of eating more and weighing less first became popular due to research by Dr. Dean Ornish. He studied how diet can be used to prevent and reverse heart disease; however, his patients also lost weight. According to the Weight-control Information Network, the "eat more, weight less" diet is plant-based. The diet is low in cholesterol and saturated fat and high in fiber. While this diet is healthy and may lead to weight loss, some may find a vegetarian diet too restrictive. Restrictive diets may be hard to follow long term, and when the plan is abandoned, the weight lost may be regained.
Feeling Full
The same diet principles may be used without having to go strictly vegetarian. Successful long-term weight-loss plans are ones that encourage foods that create feelings of fullness. Feeling full is about the amount of food eaten, not the number of calories consumed. A diet rich in fruits and vegetables can also include low-fat dairy products, whole grains, lean meats, poultry and fish. Most of the daily caloric allowance should come from foods high in water and fiber content. These foods are low in calories, yet they help to create feelings of fullness, and, if consumed throughout the day, they can help to curb overeating or binge eating.
Low-density Foods
This diet plan is based around the energy density of foods. High-density foods are high in calories, so the goal is to eat more low-density foods. For example, grapes are a better choice than raisins, because 1 cup of raisins has about 434 calories, while 1 cup of grapes has about 104 calories. When making meals, go light on meat, pasta and whole dairy products. Add in more fresh vegetables. One cup of pasta can have up to 170 calories, but 1 cup of spinach has only seven calories. So eat ½ cup of pasta and double-up on the spinach and other veggies. This will create a bigger plate, but you'll be consuming fewer calories.
Smaller, More Frequent Meals
Along with getting most of the allowed number of daily calories from low-density foods, it is also helpful to eat several small meals throughout the day. The Cleveland Clinic recommends eating four to six mini, portion-controlled meals throughout the day to keep metabolism up and curb hunger. Skipping meals, especially breakfast, in an attempt to eat less usually leads to eating more, because hunger is driving food choices. In contrast, those who eat breakfast tend to weigh less. Instead of restricting food intake, plan several small, healthy meals that are ready to go. Even though fewer calories will be consumed, meals will still be satisfying.
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