Title:How to Lose Weight While Eating More Food ; 7 ways to cut calories without feeling deprived.
Author: Kathleen M.Zelman
Full Text & Source: http://www.webmd.com/diet/features/how-to-lose-eight-while-eating-more-food#1
The Internet, Online, 17/01/2017
The truth is that smart weight loss is not about starving yourself or restricting yourself to a few foods. It’s about consistently making better food choices, and slowly changing bad eating and exercise habits into more healthful ones.
Here are seven choices that will help you lose weight while eating more food — and will satisfy your taste buds at the same time:
- Whole-grain foods such as whole wheat, brown rice, whole-grain breads, cereals, and waffles are a much better choice than refined white foods because they’re generally higher in fiber, more nutritious, and more filling. Eat 3 cups of air-popped popcorn instead of 1 ounce of potato chips (about 15 chips) and you’ll cut 65 calories and get a lot more food to crunch. Instead of having one refined-flour pancake with butter and syrup, you can enjoy two whole-wheat buttermilk pancakes topped with mixed berries for the same 270 calories.
- Foods high in water are naturally low in calories because of their fluid content. Fruits, vegetables, soups, gelatins, and hot cereal are 80%-95% water, while foods like yogurt, puddings, eggs, pasta, beans, and seafood are 60%-75% water. Eating 1 3/4 cup of grapes takes longer and is much more satisfying than eating 1/4 cup of raisins, although both portions have 110 calories. A cup of minestrone soup (125 calories) and a tossed salad with light dressing (100 calories) is a satisfying lunch for 225 calories. Compare that to a chicken salad croissant weighing in at 550 calories, or a 6-inch tuna sub at 530 calories.
- Lower-fat foods can really add up to calorie savings because fat has more than twice the calories of protein or carbohydrates. And when you take out some — but not necessarily all — of the fat, foods still taste great……..
- Treats that satisfy your sweet tooth don’t have to bust the calorie bank. Sorbet, fat-free frozen yogurt, light or slow-churned ice creams, simple cookies, and fruit-based desserts have a fraction of the calories of super-premium ice cream, rich cookies and other decadent desserts…….
- Fast food is considered a sure route to weight gain because many of our favorites are over-the-top in fat and calories (as well as sodium). Enjoying an occasional burger and fries won’t do in your diet, but many people frequent fast-food outlets regularly….
- Muffins, scones, doughnuts, and bagels can be deceptively high in calories. A cinnamon chip scone (490 calories), large bran muffin (370 calories), bagel with cream cheese (500 calories), or doughnut (250 calories) go down fast …………..
- Dips and spreads can do serious damage. They can be addictive, and when you add in the calories from the chips or other dippers, they add up quickly………………
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