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Eating less calories doesn't mean eating less food!


It can be challenging to feel satisfied with smaller portions when reducing calories. All you can think about is food, right?! What if I were to say you could potentially eat more food but consume fewer calories?


One big mistake I see when people are trying to reduce their calorie intake is that they simply reduce their portion sizes. This can lead to poor adherence when calories are reduced because they are still hungry and not fulfilled at meal times.


Calorie Density

Have you heard of something called calorie density? Calorie density is a measure of the number of calories in a given volume or weight of food. Foods that are high in calorie density contain more calories per gram than foods that are low in calorie density.


EXAMPLES

Chocolate has a high calorie density.

Per 100g Cadburys Dairy Milk has 534kcal.


Some examples of low calorie density foods:

Per 100g Chicken breast has165kcal

Per 100g strawberries contains 33kcal


I think it is pretty safe to say eating 100g of chicken or strawberries would be far more filling. So you can see that by consuming higher volumes of low calorie dense foods, you can still feel full and satisfied on a lower amount of calories.


Top tips to increase food volume:

  1. Incorporate more fruits and vegetables: Fruits and vegetables are low in calories and high in volume, which makes them great for adding bulk to your meals. Aim for at least 5 servings of fruits and vegetables per day.

  2. Choose high-fibre foods: Foods that are high in fibre, such as whole grains and legumes, can help you feel full while consuming fewer calories. Aim for at least 25 grams of fibre per day.

  3. Eat more protein: Protein is known to be more satiating than carbohydrates or fats, meaning that it can help you feel full and satisfied for longer periods of time. Lean proteins are also less calorie dense.

  4. Eat slowly and mindfully: Eating slowly and paying attention to your food can help you feel more satisfied with less food. It takes around 20 minutes for your brain to register that you're full, so taking your time can help you avoid overeating.


THE FINAL 'T'

I am not saying never to eat chocolate or foods you love again, however when you are trying to reduce calorie intake, make sure you aren't simply eating less food and feeling constantly hungry. This is not a fun or sustainable way to live.


Instead, take some time to research low-density foods and see if you can find ways to increase the amount of foods you are eating without necessarily increasing your calorie intake.



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