One of the biggest issues people who are restricting calories face is being HUNGRY, and when people are hungry, they often make poor food choices. We’re going to talk today about how to use food volume to help you choose quality foods in sufficient quantities to make it a little easier to get through a dieting phase.
First, during any dieting phase, veggies are your best friend. Most vegetables are very low in calories, so while you still need to make mindful selections, you can eat a lot of vegetables before they become an issue. They are also full of fiber, which digests more slowly. When I am in a calorie restriction phase, I aim for two cups of vegetables at every meal. This helps me to feel full for longer periods of time. Second, look to get the biggest bang for your caloric buck from your carbs. One three-inch bagel won’t keep you very full for very long after having eaten it. Conversely, you can eat an entire sweet potato for the same calories, more fiber, and better micronutrient profile. Third, stay away from dried or processed items. One hundred calories of raisins are less than a quarter of a cup, while one hundred calories of grapes are nearly one full cup. That cup of grapes will help you feel full, while I don’t think the raisins will cut it for long! The moral of the story? Think carefully about your food choices before you eat when you are in a diet phase. The more volume your foods have, the less hungry you will feel and the more successful you are likely to be while dieting.
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AuthorAmy Mariani is the owner of Fit & Fabulous LLC in Winchester, Massachusetts. She is also the nutrition coach at www.mountainstrength.com. Her mission is to help people eat healthy and love life. Archives
August 2020
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Important NoticePlease note that you should consult with your physician prior to embarking on any major changes with regard to your nutrition. Unfortunately, absent authorization from a medical professional, we are unable to provide individualized nutrition coaching to anyone under the age of eighteen, or to persons with certain medical conditions. We are always happy to work with authorized medical professionals under these circumstances. |
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