When it comes to losing weight, most people know that calories matter. What's not so obvious though is that the nutritional quality of food can influe...
When it comes to losing weight, most people know that calories matter. What's not so obvious though is that the nutritional quality of food can influence weight loss success just as much as calories - and in some cases - even more. Let me explain.
High-protein, high-fiber foods and healthy fats are among the most filling foods making it possible to eat less, therefore fewer calories, and feel more satisfied throughout the day. For example, a turkey sandwich on whole grain bread is more nutritious than the same sandwich on white bread. Not only does it have more nutrients, whole grain bread is higher in fiber than white bread making the possibility of being satisfied with an open face sandwich very realistic. Preparing the sandwich with just one slice of bread decreases its caloric value by 80 - 100 calories. And if you add plenty of lettuce and tomato and a few thin slices of avocado rather than fatty bacon and mayonnaise -- ditto. Choosing foods with better nutritional quality means you will feel satisfied with less.
Bottom line- total calories as well as nutritional quality matter and you should pay attention to both. To do this, read the Nutrition Facts label on foods at the grocery store and check the nutritional value of menu items at restaurants. Pay special attention to the information about fiber, fat, and sugar - as well as the portion size and calories. Foods with more fiber, less fat (especially saturated fat), and less refined carbohydrate (like sugar and high fructose corn syrup) are better choices. Calorie-for-calorie, they will provide you with more nourishing and satisfying choices.
Purposely choosing your food in this manner is a more mindful way of eating that will help you control your weight without dieting and feeling deprived. Intentionally selecting foods that are more nutritious and filling will result in consuming fewer calories overall and keep your stomach from rumbling for the longest period of time. Here are a few simple ideas to cut calories without leaving you hungry.
•Eat an open-faced sandwich using one slice of filling whole grain bread rather than 2 slices of white bread with less fiber and nutrients.
•Use avocado instead of mayonnaise or dressing on a sandwich; a few thin slices of avocado add rich flavor and creamy texture with healthy fat and less calories.
•Grate cheese to make it go further; less fat, same great flavor. Use 1 ounce of low-fat grated cheddar cheese rather than 2 ounces of sliced cheese.
•Switch to low fat or fat free plain yogurt and sweeten it yourself by adding ½ cup of fresh fruit, a dash of vanilla extract, and a sprinkle of cinnamon. Choose Greek yogurt for more protein and a creamier texture.
•For a crunchy filling snack, go for 3 cups of plain air-popped popcorn that you season yourself with Italian seasoning or Cajun spices; or make Tex-Mex popcorn using chili powder and cumin.
•Add flavor to vegetables - including a small baked potato - with hot sauce or salsa rather than butter or sour cream.
Foods that give you the most "nutritional" bang for your "caloric" buck support weight loss the best. And yet, if you are really craving something sweet or fatty go ahead and have it. If you deny yourself completely you may end up overindulging later on. And if you're smart about it, you can satisfy your craving without going overboard. For example, if you want a bagel choose a whole grain "mini" bagel topped with all-fruit preserves and just 1 tablespoon of reduced-fat cream cheese or spread. Practice this way of eating for a while and it will become second nature making weight control easier and more natural.
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