Most often, when we are dieting, we associate dieting with hunger or feeling unsatisfied. But cutting on calories don’t count in satisfying your hunger. A few facts of eating right must me known before we start dieting.
- The amount of food you eat will determine whether you are hungry or satisfied regardless of the calorie content of the food that you’re eating.
- You can be more satisfied and lose weight by eating larger portions of less dense foods instead of a smaller portion of more dense food.
- If you’ve found that dieting always leaves you feeling hungry, eating less dense foods can help you lose weight without this discomfort.
For example, when you drink water by itself it is unlikely to make you feel full, but when water is a significant part of the food you are consuming you will get full on fewer calories. Now which types of foods have high water content?
- cooked grains,
- lean meats,
- poultry, and
These types of foods tend to be filling even though they are less dense. Similarly, foods high in fiber such as whole grains and beans are filling without adding a lot of calories. An additional benefit of high-fiber diets is a lower incidence of constipation and colon cancer. Quite the opposite, high-fat foods, such as butter, full-fat salad dressings, and most desserts, are dense because fat has twice as many calories per serving as carbohydrates or proteins.
Many dry foods like pretzels and crackers, even if they are low fat or fat free, are also dense. Five pretzel sticks have about twenty-five calories but won’t make a dent on your hunger; where as a whole tomato would be more filling and has the same number of calories. It is not too hard to plan to serve a large portion of a low-density salad or soup as a first course. Remember, you don’t have to give up all high-density foods, just make sure that you have healthy servings of low-density food before you have smaller portions of the high-density foods. There is another positive advantage of this approach. You can find yourself encouraged to add foods to your diet. Put fruit on your cereal, include apple slices in your chicken salad, place salsa on your chicken or fish, add vegetables to your marinara sauce, put eggplant in your lasagna, and add veggies to your shish kabob skewers. By adding low-density foods you will become full sooner and eat less of the high-density food. So enjoy everything but remember HOW!