Fed up with tiny portion? Then read on to find out how you can eat more and shift those pounds!
When you’re on a diet, weighing out minuscule portions of rice, pasta or cheese can be a chore. The result? You feel hungry and unhappy, and end up ditching the diet. Thankfully, a new concept called Volumetrics is a good news for people like to eat.
The idea behind Volumetrics is that feeling satisfied after eating is derectly related to the amount of food we eat, regardless of its calorie or fat content. Bridget Benelam, senior nutrition scientist at the British Nutrition Foundation, agrees. “By manipulating the energy density of the diet, you can eat much more food for fewer calories,” she says. The beauty is that because you’re eating more, you feel satisfied, which makes dieting much easier!
4 Easy Ways To Eat More But Weigh Less:
- Add extra fluid to meals – either as a drink or by incorporating it into meals.
- Add lots of vegetables to meals.
- Start your main meals with a bowl of low-fat soup.
- Cut out foods that contain loads of calories in a small quantity, like butter and pastry.
SWAP: 50g muesli with 100ml full-fat milk and a 150ml glass of orange juice (300g, 525 als)
FOR: 160g porridge made with skimmed milk, 80g blueberries, 1 orange and a mug of tea made with skimmed milk (650g, 233cals)
GAIN 350G food, LOSE 292cals
SWAP: A bacon sandwich made with 2 slices white bread, butter, ketchup and 2 rashers fried bacon (155g, 556 cals)
FOR: A bacon and tomato sandwich made with 2 slices wholemeal bread, 1 tomato and 2 rashers of grilled bacon, plus 1 bowl fruit salad (355g, 262cals)
GAIN 190g food, LOSE 194cals
SWAP: 1 large sausage roll and a can of cola (475g, 711cals)
FOR: Salad, 1 small can tuna in water, 1 boiled egg, 3tbs fat-free dressing and 1 pitta, plus 1 orange and 1 glass of water (950g, 495cals)
GAIN 475g food, LOSE 216cals
SWAP: Club sandwich, 35g packet of crisps and 1 satsuma (380g, 762cals)
FOR: Bowl of vegetable soup, sandwich mad from 2 slices wholemeal bread with low-fat spread, 1 slice ham and 1 tomato, plus 1 apple and 100g grapes (610g, 456cals)
GAIN 230G food, LOSE 306 cals
SWAP: 2 fried sausages with 165 fried chips and ketchup and 1 pot chocolate mousse (325g, 808cals)
FOR: 2 grilled low-fat sausages with 200g mashed potato and 3tbsp peas, plus 1 bowl fruit salad and a 20g pot fat-free fruit yogurt (710g, 560cals)
GAIN 385G food, LOSE 240cals
SWAP: Portion of meat lasagna (420g, 802cals)
FOR: Portion of veggie lasagna with salad and 3 tbsp fat-free dressing, plus 100g grapes (790g, 537cals)
GAIN 370G food, LOSE 265cals
Diet Dilemma, Margarine or Butter?
Regular margarine contains a similar amount of calories and fat to butter and so has no advantage if you’re trying to lose weight. Only low-fat or reduced-fat spreads contain less fat and fewer calories. Most manufactures have now removed hydrogenated vegetable oils from marge, which is good news for our hearts as these produce artery-clogging trans fats. However, if you like butter, there’s no reason not to include it as part of a healthy diet. Whichever you choose, use sparingly as they’re all high in fat and calories.
Healthy Fast Food: Canned Fruit
It has imagined of being less healthy than fresh fruit, but health experts agree that it still counts towards your five-a-day. It can also ad variety to your diet – for example, you can enjoy peaches, mandarins, apricots, blackcurrants, mango and rhubarb when they’re not in season. Canned fruit usually contains a little less fibre and vitamin C than fresh fruit, but opt for fruit in juice rather than syrup, and and you won’t get any added sugar. Plus, it’s great for making smoothies or adding to sugar-free jelly.
SWAP: Small packet of salted peanuts (50g, 301cals)
FOR: 1 carrot, 1 tomato and ½ green pepper cut into crudités with 100g tzatziki (345g, 120cals)
GAIN 295g food, LOSE 181cals
SWAP: 3tbsp raisins (90g 245cals)
FOR: 1 apple, 1 satsuma and 6 strawberries (240g, 92 cals)
GAIN 150g food, LOSE 153cals
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