Less Calories, but more food that is.
If you are having a hard time wrapping your head around the thought of consuming more food but less calories here are some great suggestions for you.
Have unsweetened cereal for breakfast
You can enjoy a bigger serving of healthy whole grains for few calories this way. The reason: Sugar is very high in calories yet has virtually no bulk. Add chopped fruit for flavor and sweetness.
Start every Lunch with Salad
A big, fresh salad brimming with vegetables or fruit fills you up, fits in several vegetable servings, and tastes great. Start with a generous bed of lettuce and top with chopped tomatoes, grated or sliced carrots, cucumber rounds, sliced green or red bell pepper, and any of these: Shredded zucchini, sliced raw mushrooms, onions, fresh herbs, celery, fennel, or shredded cabbage. Top with a fat-free dressing, as dash of low-fat dressing (about one capful), or a tablespoon of olive oil-based vinaigrette.
Add a first course of vegetable soup to dinner every night
Research from Pennsylvania State University suggests that your body’s satisfaction sensors are activated when a food is bulked up with water. Think of a bowl of low-fat, low-sodium chicken broth brimming with carrots, tomatoes, onions, and green beans. For the quickest soup, heat a can of low-sodium vegetable soup, then add your favorite frozen vegetables and spices.
Serve your food “Plated”
That’s restaurant talk for putting food on the plates in the kitchen rather than putting serving bowls of food on the table (that’s typically called family style). The only serving bowl you should allow on the dining room table is the one holding the vegetables. That way, there’s no temptation to take another piece of meat or an extra helping of noodles.
Keep chopped fruit at the front of the eye-level shelf in your refrigerator
Studies show that cut fruit retains important nutrients for nearly a week. And it’s easy and delicious to open the refrigerator door and indulge in chunks of watermelon, wedges of melon, pineapple slices, grapes, and strawberries.
Eat a bulky, high-fiber food when you’re hungry
Would you rather have 19 tiny peanuts or a whole juicy apple adorned with a teaspoon of peanut butter? Both snacks are healthy, and each has about 110 calories. But the apple’s size makes it a much more satisfying and appealing choice.
Don’t underestimate the power of bulk
In a study at the University of Sydney in Australia, potatoes were the most satisfying of the 38 foods that volunteers sampled – in large part, researchers expect, because the portion was four times larger than the fatty foods with the same number of calories. The same strategy makes air popped popcorn, cherry tomatoes, a big bowl of salad greens (with a dash of dressing), and other high-fiber foods a good choice if you need to fill up.
Designate healthy low-calorie “free foods.”
Sometimes we all just want to snack – and snack and snack some more. Keep some low-calorie, nutritious food that you enjoy on hand, such as apples, frozen berries, carrots, sliced red bell peppers, and air-popped popcorn. Allow yourself to each as much as you want.
Switch to zero calorie beverages
Water, iced tea, hot tea, and seltzer with a dash of lemon are all great choices. Getting away from sweetened drinks can save you hundreds of empty calories every day.
Those are just a few ways you can help convert over your high calorie diet over to a low calorie diet without feeling deprived and hungry all day.
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