Stuff Yourself Slim - Eating to Lose Weight
Tuesday, 15 December 2009 12:16 Last Updated on Thursday, 29 July 2010 11:39
There's a simple reason why you over eat when you feel hungry or unsatisfied 'you just aren't eating enough'. If this happens often you need to rethink what you are eating rather than how much. And you need to understand the kilojoule density of foods
Eating to lose weight - it's all about balance
To see where you can make a change for the better, ask yourself these two questions.
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Am I eating too much of the wrong food? Many of us routinely fill up on food such as chips, burgers, meats, pastries and cakes. But the problem with these foods is that they give you loads of kilojoules for very little quantity. This is why you need to eat large portions to fill up. And this of course leads to weight gain.
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Am I eating too little of the right food? People on a weight loss mission often fall into the trap of restricting food. But they don’t take into consideration whether the food is high or low in kilojoules. And this leads to the feelings of deprivation that lead to food binges.
You can feel full for longer
If you want a satisfied stomach without a full figure it's time to focus on foods with the right kilojoule cost, especially fruit and veggies. Foods with high nutrient content fill you up and while giving you vitamins, helping to sidetrack any cravings. And when your appetite is taken care of, you'll be much less likely to crave high kilojoule food.
Tips to eat right
Visual clues tell your brain how much food you should eat. This is one of the reasons why you feel you need to eat everything on your plate. But if you load your body with low-kilojoule, nutritious food, your brain and stomach will get the message you're having a satisfying amount. So how do you eat smarter?
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Choose the right stuff. Fruits, non starchy vegetables, soups and stews are all high in water, so they'll trick your mind into thinking you have eaten more.
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Include lots of fibre. Legumes, pulses, fruits, veggies and whole grain breads are low in kilojoules and rich in insoluble fibre, which slows digestion, to make you feel full for longer.
Finding the perfect food balance
Feel free - Eat up and enjoy
Fresh fruit and non starchy vegetables such as carrots, herbs, spinach, bok choy, lettuce, peas and beans.
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Rating: Low kilojoule, high nutrition
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Benefits: These should be the mainstay of your daily diet because they are bursting with vitamins, nutrients and blood pressure lowering potassium. Being high in water and fibre they’re alos low in kilojoules and exceptionally filling.
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Caution: Keep an eye on carbohydrates values – starchy veggies, legumes and certain fruits can be high in carbohydrates and therefore high in kilojoules.
Use Wisely - Handy Cravings Busters
Sugar free jellies and lollies, diet drinks, sugar substitutes and fat free dressings
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Rating: Low kilojoule, low nutrition
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Benefits: Being low in kilojoules and carbohydrates you can use these foods to kill sugar cravings if and when they strike. The high water content in the jellies will fill a growling stomach.
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Caution: As processed foods, they contain many artificial additives to improve flavour and prolong shelf life. They should not be consumed above recommended quantities. Also, eaten in excess, artificial sweeteners can cause bloating, wind and diarrhoea.
Go easy - Enjoy in moderation
Nuts, dried fruits, avocado, dairy, fish, lean meat, chicken and poly-unsaturated fats and mono-unsaturated oils.
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Rating: High kilojoule, high nutrition
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Benefits: These are excellent sources of nutrients, protein, minerals and vitamins, and they're vital for a range of body functions.
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Caution: Keep an eye on the fat content. All fats have twice the kilojoules per gram of carbohydrates and protein. Poly-unsaturated fats and mono-unsaturated oils are no different. So you need to limit your intake of healthy fats, as found in nuts, seeds, avocados and olive oil. An don’t use them to fill up.
Treat Yourself - Not for Everyday
Chocolate, chips, biscuits, cakes, lollies, butter, sugary drinks, untrimmed meats, mayonnaise, creamy sauces and alcohol.
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Rating: High kilojoules, low nutrition
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Benefits: Allowing yourself a little of what you fancy can do you good. You won’t feel deprived which will stop you from binging.
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Caution: These processed foods can have a high kilojoule rating with next to no nutrition. They contain saturated fats and sugars. Alcohol is also high in kilojoules and encourages the body to store fat. Never say never but try to eat these foods occasionally.
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