Hello,
Want to eat more and lose weight? Yes, it’s possible. For many people, embracing a volume-based approach to eating can be a game-changer for those seeking to shed some pounds. Why? Because it allows you to indulge in larger portions while keeping your calorie intake in check. The magic lies in opting for high-volume foods, which are typically packed with fiber and water, two elements that work wonders in staving off hunger pangs and promoting that delightful sensation of fullness.
Now, let’s talk strategy. Integrate a colorful array of fruits and vegetables into your daily meals. Not only do they add vibrancy and flavor, but they’re also fiber powerhouses. This fiber isn’t just any fiber; it’s the kind that keeps you feeling satisfied for longer stretches. Think about loading up on non-starchy veggies like broccoli, leafy greens, and the versatile cauliflower. They’re low in calories but high in the good stuff – fiber, vitamins, and minerals – making them ideal allies in your quest for a trimmer waistline. As I discuss in my book Finally Full, Finally Slim, pump up the volume. But, choose wisely.
What’s the catch? Those sneaky ultra-processed foods lurking in your pantry. While they may be convenient, they’re often loaded with excess calories that can sabotage your weight loss efforts. The trick here is to be mindful of your portions. Here’s whee it’s super important to practice portion control. Prioritize generous servings of produce while treading lightly with the ultra-processed stuff. By striking this balance, you’ll sidestep unnecessary calorie overload and keep your journey towards a healthier you on track.
Now, let’s not forget about our dear friends, healthy fats. Yes, they’re essential for our well-being, but like all good things, moderation is key. While avocados, nuts, and olive oil bring a host of nutritional benefits to the table, they also pack a caloric punch. So, savor them in moderation to prevent unintended weight gain.
In essence, embracing volume eating isn’t about deprivation or strict rules; it’s about making smart, sustainable choices that nourish both body and soul. So, pile on those nutrient-dense veggies, tread lightly with processed fare, and savor the richness of healthy fats in moderation. With these simple tweaks, you’ll be well on your way to achieving your weight loss goals while relishing every delicious bite along the way.
Here’s a cheat sheet along some volume eating tips:
- Enjoy more high water content foods
- Consume lean or plant based protein
- Limit ultra-processed foods
- Be mindful of healthy fats
- Pair high and low water content foods
- Incorporate fruits and vegetables
Have a healthy week!
Warmly,
Lisa
Dr. Lisa Young
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