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Eating More and Losing Weight

Jun 14, 2011 | By Nicki Howell
Eating More and Losing Weight
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Eating more and losing weight seems like a diet gimmick. However, if you select foods high in volume with very few calories, it's possible to eat more and still lose weight, according to MayoClinic.com. For example, if you eat 1 cup of raisins, your calorie intake is 434 calories. However, select 1 cup of grapes, and calories decrease to 104 calories. Making better food choices will help you feel satisfied and achieve your weight-loss goals.

Vegetables and Fruits

Vegetables and fruits contain very few calories per serving. These foods are also high in volume and water content, allowing you to eat more and still lose weight. Eat a variety of fruits and vegetables including green beans, salad greens, tomatoes, strawberries, avocados, cantaloupe and mango. When selecting fruits and vegetables, opt for fresh and frozen when possible. Canned fruits and vegetables often contain added sodium and sugar.

Carbohydrates, Protein and Dairy

Carbohydrates made from whole grains allow you to feel satisfied for longer. This food is also high in fiber, which promotes weight loss. Another food for weight loss is low-energy density protein sources. Beans, lentils, peas and skinless white-meat poultry are a few options. Select dairy products that are fat-free, such as fat-free milk, yogurt and cottage cheese. Limit your fat intake. And, when you do consume fat, select sources from monounsaturated and polyunsaturated sources, such as nuts, flaxseed and olive oil.

Calories

Eating foods that are high in volume and low in calories allows you to eat more and feel satisfied. However, it's also important to monitor your daily calorie intake. If you eat too much of any food, weight gain occurs. Losing 1 to 2 lbs. weekly is a realistic and safe weight-loss goal. This weight-loss goal requires cutting calories by 500 to 1000 daily. Discuss an appropriate calorie intake with your doctor. Generally men need a minimum of 1500 daily calories and women need a minimum of 1200.

Fad Diets

Many fad diets promise you can eat more and lose weight. These diets, however, severely limit food choices and are difficult to maintain long term. Select a diet that includes foods that you enjoy eating routinely, not just for several weeks. Also, discuss a new diet plan with your medical provider to ensure safety.

References

Article reviewed by Leah Ann Crussell Last updated on: Jun 14, 2011

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