Easy weight loss diet is a dream for everyone. For decades, researchers has extensively studied the mechanisms behind feeling hungry and feeling full. It has been revealed that the stomach monitors the volume of food that comes in rather than the number of calories. You feel full after eating a big bowl of vegetable soup but not full after eating a small, yet calorie-rich, piece of cheesecake. Eating foods with a low-caloric density such as fruits, vegetables, and soups triggers feelings of fullness. But rich or calorie-dense foods don't trigger feelings of fullness as readily since they take up little space in the stomach. Here are four ways to add more big foods to your daily diet:
Easy Weight Loss Diet
1. Pick big foods. Vegetables and fruit are your best bet. Most vegetables average only 20 calories per serving. (One serving equals half cup cooked or 1 cup raw.) Fruits supply just 60 calories per serving. (One serving equals half cup juice or one tennis ball-size piece of fruit.) Aim for seven to nine daily servings of fruits and vegetables.
2. Boost your fiber. The fiber adds bulk to food, helping you feel full longer. One recent study showed that adding 14 daily grams of fiber (the amount in a serving of Fiber One cereal) over a four-month period reduced calorie intake by 10 percent, resulting in a 4-pound weight loss. High-fiber foods include grains, vegetables, beans, and fruit. Add steamed vegetables to pasta dishes, beans to your casseroles, and fruit to shaved chocolate for a filling dessert.
3. Add water. Eating foods with high water content, such as chicken soup, reduces subsequent calorie intake at the next meal compared to eating drier foods with the same number of calories, such as chicken casserole. Slurp soup for a first course, particularly soups with lots of vegetables in a base of vegetable or low fat chicken or beef stock. Smoothies made with fruit, nonfat yogurt, and lots of ice also make a filling, watery snack or quick meal. Not only does the water help you feel full, but the air blended into your fruit concoction also helps stave off hunger.
In conclusion, by practicing these three tips, easy weight loss diet is achievable. You can live your life healthfully by picking big foods, boosting your fiber and add more water in your daily intake. Good luck in reducing your weight naturally and safely. by Firdaus Mohd Hafiz bin Rozali