how can you cut calories while simultaneously adding foods to your diet? How to Lose Weight Fast believe it or not, the healthiest, smartest weight loss strategies often require adding foods to your diet! But, of course you have to add the right kinds of food
which foods are they? those with high water and fiber content, like broth based soups and fruits and vegetables. A key to avoiding hunger while managing calories is to eat foods that offer a Satisfying portion in fewer calories, says Barbra rolls, PHD professor of nutritional science at Penn state university , and author of the ultimate volumetrics Diet: Smart simple science based strare gies for losing weight and keeping it off Fruits vegetabes and soup have water and that provides volume with no calories basically you’re pumping up the volume of your foods without pumping up your calorie intake.
Experts Refer To These types of foods as low energy density LED foods .Energy density is the amount of energy or calories in a particular weight of food .for the same number of calories a person can consume a larger portion of an LED food then a food That has a higher energy density.Aim to get more high volume LED foods into your diet start with the recommended five plus servings of fruits and vegetables each day. that may sound like a lot, but you’re actually hitting two goals at once : You’ll meet your daily fiber mark and you’ll be feeling more satisfied from the volume of food.
Very Low Density Food Inculde
Very High Density Foods Include
When you start filling your diet with low energy density foods. youll find the crows out the fattier, less healty picks, which can lead to overeating.
Don’t Skip Meals
Yo Yo dieting is often a result of skipping meals ,which only leaves you feeling hungry and deprived . as you probably are well aware, deprivation spells disaster for your diet (and incidentally sets you up for another round of yo yoing) , instead, eat meals and snacks at regular intervals.
Pump Up Protein
Protein can help you put an end to roller coaster dieting. the nutrient is more satisfying then carbohydrates or fats,and may be the secret weapon in weight control. meals that are higher in protein ca help reduce hunger and increase your sense of fullness . higher protein diets , those containing approximately 18 to 35 percent of daily calories intake , can keep you full for longer your goal :
Eat Protein at Every Meal And Especially at Breakfast
Recent research has shown that starting your day with eggs or another protein packed breakfast food can cut your total calories in take for the day .
Obesity experts believe that the quality of protein rather than the quantity may be more important when it comes to enhancing satiety while dialing down hunger hormones.
while the jury is still out on how much protein is best we suggest at leaste 20 grams of high quality protein for breakfast as a start
High Protein snacks under 200 calories
1 ounce (23 almonds) provides 170 calories, 6 grams of protein, 2.5 grams of fiber,75 miligrams of calcium , and 7.4 milligrams of vitamin E (the most of all Nuts) as well as antioxidants and heart-healthy fats.
Cereal With Milk and Fruits :
A whole-grain cereal paired low fat milk and fresh fruit provides carbohydrates and protein, along with vitamins and minerals, choose a cereal that has at least 3 grams of fiber per serving .top with fresh fruit.
Fresh Fruit Paired With Low Fat Cheese :
Apple or pear slices with a couple of ounces of reduced fat cheese
1 ounce of pistachios is 49 nuts the most nuts per serving . its low in calories with 160, and it’s high in fiber vitamin B6 , and the Phytonutrients Lutein and Zeaxanthin .
Popcorn Sprinkled With Parmesan :
Low fat microwave popcorn is a whole-grain snack: when sprinkled with 2 tablespoons of grated parmesan, this snack adds protein and 120 milligrams of calcium.
Trail Mix :
The key to this healthy snack is keeping the portions in check and opting for one that contains dried fruit, nuts, seeds, and wholegrain cereal, avoid trail mix with candy pieces , to reduce fat.
Mian Usman specializes in covering all things SPECIAL DIET, having reviewed dozens of POPULAR DIET PROGRAM and other gadgets. He speaks at key Health industry events and appears regularly on Meal Inside And Revenue Dude to discuss the latest trends. Mian Usman was previously reviews editor at Mobile Computing, and his work has appeared in Revenue Dude