Lose weight with more food and fewer calories

Lose weight with more food and fewer calories

Lose weight with more food and fewer calories
Lose weight with more food and fewer calories
We have repeatedly talked about the problem of obesity. And the most important tips to help lose weight.

Refraining from eating to lose weight will make you hungry and have less energy and energy.

Instead, we need to rely on certain foods that help reduce hunger for a longer period.

What are energy-dense foods and low-energy foods? (Dense or low-calorie):

  • Energy-dense foods, meaning they provide us with many calories in a small amount of food.
  • Whereas foods with low energy density mean that they contain few calories in a large amount of food.
For example, a comparison between raisins and grapes. Raisins are energy intensive. Just one cup of raisins contains about 434 calories. While one cup of grapes contains about 82 calories.

So choose foods that are low in energy, which give a feeling of satiety. They are often rich in water, protein or dietary fiber, and are low in fat.

You get a big meal, but with few calories.


Factors that play a role in making food less or energy intensive

Factors that make food less or more calorie include the following

water:

Fruits and vegetables contain a high content of water and fiber.

Which provides it with weight and volume, but not calories. So it is a low energy food.

For example, carrots contain 88 water. One medium-sized carrot contains only 25 calories.

The fibers:

Foods rich in fiber not only provide volume. It takes longer to digest. This makes you feel full longer with fewer calories.

Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of whole grains of large size and low-calorie.

One cup of popcorn (lean), contains about 30 calories.

Fats:

Fats are of high energy density.

Foods rich in fats contain more calories than low-fat foods.

When trying to lose weight, you should limit your intake of unhealthy, high-calorie foods, such as sweets, candies, refined grains (refined carbohydrates) and fatty meals.

The most important advice when choosing foods to lose weight:

Rely on vegetables

Lettuce and other leafy vegetables are low in calories and rich in dietary fiber.

Rely on fresh raw vegetables, such as lettuce, spinach, and watercress. And add it not only to your daily salad platter, but also add leafy vegetables to the sandwich. And thus you get a big meal, without adding more calories.

Add spinach or cabbage for soup and egg dish. Add grilled vegetables in the oven for any meal, to become an integrated meal rich in nutritional values.

Rely on fruits instead of sweets

A medium-sized apple contains 9 calories and $ 4g of dietary fiber

A medium-sized orange contains 62 calories and 3.1 g of fiber.

The low number of calories and the large amount of water and dietary fiber in the fruit helps to lose weight.

Depend on sweetening yogurt or oatmeal by adding fruits instead of sugar. Sugar is rich in calories and low in nutrients.

You can save hundreds of calories every time you choose fresh fruits, instead of high-calorie sweets like apple pie or chocolate cake.


Lean proteins suppress the feeling of hunger

Proteins are not only necessary to maintain muscle mass. But it also works to curb hunger.

Lean meats are boneless, skinless, lean meats such as steaks, chicken, fillet, fish, and tuna. It is rich in protein and low in fat.

Add protein sources for each meal. This helps you feel full for a longer period after eating. Like eggs and legumes.

Let seeds and nuts be your healthy choices

Individuals who regularly eat seeds and nuts tend to lose weight. The seeds and nuts provide us with fiber, potassium, vitamin E, and healthy, unsaturated fats.

To avoid consuming more calories, pay attention to the portion size of nuts when consuming them.

Each 28 g of nuts contains 160-210 calories.

Add nuts to vegetable and chicken salad, for example.

Legumes may have double benefits:

Legumes are rich in protein and fiber and are low in fat.

It gives a feeling of satiety for a longer period, and helps to lose weight. It also contributes to reducing the risk of heart disease and type 2 diabetes.

You can add legumes to the salad platter and make it a full meal. Or prepare a vegetable soup dish with legumes. 

Becoming an integrated meal is also low in calories and gives me a feeling of satiety for a longer period.


Conclusion

  • When we understand the principle of calories. The difference between energy-dense foods and low-calorie foods. It becomes easy for us to change our eating habits. And modify our meals and cooking methods. So that it becomes better for health.
  • When you rely on low-calorie foods, we will not feel hungry nor gain extra weight as well.
  • By adding fresh fruits, vegetables, and whole grains, you will feel full and satiated by eating a few calories.



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