Unique Weight Loss
Let’s cut to the chase; America is large. And no, not just geographically speaking. We’re talking, good old-fashioned, fried-chicken-and-doughnuts-fat. According to a National Health and Nutrition Examination in 2011, 35% of adults across the country were obese. That is 78 million people.
That is way too many people.
Fortunately, there are some institutions trying to remedy the situation. No, they’re not boycotting McDonalds’ cheap and annoyingly delicious McDouble cheeseburgers, but it is the next best thing. Studies on how to lose weight for the health-conscious dieter have surfaced. Thankfully, I’ve translated the confusing medical jargon into an easy-to-read list, so there’s no excuse why you’re not on your way to abs of steel and arms like Michelle Obama.
1. The game-changer is the energy-density of food, which lie in the kilocalories per gram, which is basically the number of calories. So, foods with high energy-density have more calories than foods with low energy-density when the foods weigh the same amount.
In a study done at Penn State University, four groups of people were tested for one year, ingesting high and low energy-dense foods to see who lost the most weight. At the conclusion, the group having eaten two servings of low energy-dense soup per day saw a 50% decrease in their weight as opposed to a group that ate two servings of high energy-dense snacks per day.
Low density foods are your natural fruits and veggies and VERY lean proteins like: skinless turkey and chicken breasts, tuna, flounder, shrimp, scallops, and lobster (yay!). Dairy works as well, just as long as it’s non-fat and doesn’t have artificial sweeteners.
The high density evils to stay away from are of course the most delicious (fries, breaded chicken, beef and whole milk), but what’s more important, your health or your happiness?
Don’t answer that.
2. Everything is fine in moderation. Ever wonder why people who go on diets are constantly hungry? It’s because the foods they’re eating don’t give them that “full” feeling. You don’t want to shovel endless amounts of low-fat foods down your gullet, because you’d be eating 24/7. Every meal should have a source of protein to satiate your hunger, and also a side dish of something healthy and natural to provide vitamins. According to Arizona State University, eating vinegar and peanut products has proven to reduce the glycemic effect of a meal, which has been related to greater feelings of satiety and reduced consumption.
Just don’t go down the extreme dieting avenue and have nothing but shots of vinegar and handfuls of peanuts for the next week, okay?
3. Remember the old adage that you should never have a meal larger than your fist? Well, recent studies have proven that theory to be utterly false. In another Penn State study, adults given larger meals almost always failed to report feelings of fullness, suggesting that they blatantly ignored their original satiety and hunger feelings they had before they started eating. Remind you of anything? Like, say, Thanksgiving?
However, in a clinical trial, it was almost unanimous that eating satisfying portions of low energy-dense foods was healthier and a more successful way to lose weight than cutting back on fat and cutting the portions in half. Thus, eating large portions of GOOD food is better.
Low energy-dense foods are the Holy Grail, people! They control hunger and restrict the amount of energy you take in, leading to successful weight management.
Ideal Daily Meals
Breakfast: Any whole grain cereal with low/non-fat milk and a fresh piece of fruit.
Lunch: Bowl of chicken soup, fresh fruit, half of a turkey sandwich on whole wheat.
Snack: Peanuts and carrot sticks.
Dinner: Chicken Florentine – skinless, boneless breast of chicken, low-fat mozzarella cheese and fresh spinach to top, side of whole grain or wild rice, and fresh veggies.
Dessert: YEAH, RIGHT!
…just kidding. A chunk or square of good, semi-sweet dark chocolate has essential antioxidants and will satisfy your sweet tooth.