Sunday, May 11, 2008

5 Ways to Eat More and Still Lose Weight

You don't have to deprive yourself with itty-bitty portions or give up all your favorite foods just to lose weight.

Here's a little trick straight from Dr. Barbara Rolls, a nutritional sciences professor at Penn State University and the author of "
The Volumetrics Eating Plan": Learn which foods fill you up without a lot of calories.

The top foods that do this are soups, fruits and vegetables. Why? A major component of all three is water, which adds weight and volume without adding calories. Begin lunch or dinner with a small bowl of soup or a salad and chances are you'll eat less during the meal. Or, add broccoli, carrots or tomatoes to your favorite dishes to bulk them up without adding a lot of calories.

A meal that is low-density has fewer calories and more nutrients in satisfying portions--the ultimate value meal. Studies have shown that people who eat this way consume hundreds of fewer calories per day--on average 425 less for men and 275 less for women.

Here are five easy ways to make low-calorie, dense foods part of your daily eating plan that Rolls outlined for MSNBC:

1. Eat vegetables and fruits throughout the day by topping your breakfast cereal with berries, snacking on an apple or carrot sticks, adding your favorite vegetables to sandwiches and casseroles and increasing the proportion of veggies on your plate.

2. Use a smaller amount of highly flavored vegetable oils to cut the fat in foods without sacrificing taste. Drink lower-fat milk and buy lean cuts of meat. Rolls says, "Fat packs more than twice as many calories into an ounce of food as carbohydrates or protein."

3. Have the munchies? Make sure your pantry is filled with a variety of low-calorie-dense foods.

4. Think positive by focusing on what you can eat, rather than what you can't. Rolls says, "Find a low-calorie, dense eating pattern that you enjoy so you will stick to it."

5. Find ways to tweak the diet you're currently eating with foods you really like and find appealing so they are less calorie-dense.

--From the Editors at Netscape
Interested? Read more:

The Volumetrics Eating Plan : Techniques and Recipes for Feeling Full on Fewer Calories

The Volumetrics Weight Control Plan