Yes! It is entirely possible to follow a diet to lose weight than you can satisfy your hunger, get all the nutrients your body needs and still control the amount of calories. What is the secret? The energy density. Keep reading for you to find out what it is.
It seems unbelievable, but true. There is a way to diet without starving, while reducing the calories you eat and lose weight. How? By carefully choosing the foods you eat according to their energy density.
I explain … Every food has a lot of calories in a specific volume, and that is called energy density. For example, a “kiss” of chocolate has a high number of calories concentrated in a small volume and therefore is considered to have a high energy density.
However, cucumber has a lot of calories much lower in volume much larger, and therefore has a lower energy density than the “kiss” of chocolate. After all, the eat a whole cucumber you can fill more than a “kiss” of chocolate and do not gain weight as it has so many calories.
But do not panic, this diet is not only eat cucumber. It can actually be quite varied diet, if you know good food choices and plan your combinations, so that every meal will satisfy your hunger while not exceeding calorie.
What foods should you choose? First, look at what NOT to be: fat. The grease immediately increases the energy density of any food is a food for so very small (low volume), contains many calories. Accordingly, candy and chips are the first to be out of your shopping list.
And second, note that SI must have: water and fiber. The two make the food are bigger (more volume) but lower in calories. Especially the fiber, it takes much longer to digest and therefore helps to calm your hunger for longer.
Some of the foods suitable for your diet may be:
* Fruits and vegetables: As with most diets, fruits and vegetables are extremely important. In this case, because many fruits and vegetables have low energy density because they contain mostly water and fiber in large volumes without many calories.
* Meat and beans: They provide the protein needed for the body and are a must on a diet. But one must choose those with low energy density, and the key is to select those with a high protein but are low in calories and fat. Some excellent choices can be fish, lean meat, skinless poultry, egg whites, beans, peas or lentils and peas.
Dairy *: These are also an important source of protein and calcium. The best option is to choose those that are low in fat or nonfat. For example, skim milk, low fat cheese, yogurt diet, etc.
* Carbohydrates: As the terror of most diets, carbohydrates are not as demonized in this, if you choose them well. The most recommended are foods made with whole grains such as bread, pasta, rice and oats. They make you feel full longer because they have lots of fiber. But be careful not to overeat.
You see, not a diet where you are going to starve. But success also depends on you know combine foods properly so that your meals include all the necessary nutrients without exaggeration in any and avoiding fats and sweets.
To give a concrete example: a personal portion of fried chicken wings with BBQ sauce and fries can have more calories than a menu that includes a vegetable soup as a starter, a sandwich or turkey sandwich on whole wheat with salad as a main dish , and for dessert a fruit whipped lowfat milk.
Q: Which option is more full? Obviously with the full menu, and also control the calories. That’s what diets based on the energy density. With hunger and stomach satisfied, it will be easier to avoid you control cravings and lose weight. Good and healthy appetite!
Tags: Control cravings and lose weight, Diet to lose weight, Diet without starving, Foods suitable for diet, lose weight,
