By Susan Burke, MS, RD, LD/N, CDE
The eDiets
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Yes or No: Can you eat more and weigh less?
Answer: Yes!
By eating fewer nutrient-dense foods (foods relatively high in calories per serving) and eating more fiber-rich foods and those that contain more water per serving (more whole grains, vegetables and fruit) you can actually eat a greater volume of food but fewer calories per day.
You also can feel fuller with less food by changing how you eat.
Related:About Glycemic Index |
Your Satiety Initiative: Feel Full With Less
Satiety is defined by dictionary.com as, "The condition of being full or gratified beyond the point of satisfaction". Do you eat beyond your needs? You're not alone, because most people don�t eat just because they�re hungry or stop when they�re full.
The National Heart, Lung & Blood Institute of the National Institutes of Health has an obesity initiative that reminds us to "Get the (Fullness) Message." Changing how you eat can help you feel fuller with less. Because it takes at least 15 minutes for your brain to register intake, slowing it down can allow your brain to catch up with your mouth.
"Eat like an infant," I always tell eDiets members. Babies have yet to be programmed to overeat. Have you ever tried to begin to feed a baby when it doesn�t want to eat? How about when he or she decides they�ve had enough? They�ll duck and cry, because they are full.
The smart parent pays attention to their baby�s cues and lets them develop their eating patterns without making meal times a struggle. Breastfeeding moms are exquisitely tuned into their infants needs.
But we grow, we try to please the parent who implores us to �clean our plates.� We learn to use food as a reward, to assuage our anxiety, to calm nerves, but we lose touch with our hunger -- and ignore our feeling of fullness.
Choosing proper foods can help. Mother Nature has provided these foods -- whole foods, full of fiber and nutrition. It�s up to us to select them.
Your Glycemic Impact Diet
The Glycemic Impact Diet
For example, Barbara Rolls, author of the book "Volumetrics," has demonstrated that feeling full depends on eating a satisfying amount of food.
Then there is Dr. Howard Shapiro, whose book "Picture This: Weight Loss" spells out how to eat more and weigh less. He demonstrates that calorie-dense foods are a recipe for failure to keep weight off.
For example, just one Chinese egg roll has about 400 calories. Compare that single egg roll to a meal of shrimp stir-fried with broccoli and 2 tablespoons of hoisin sauce, plus a bowl of Chinese vegetable soup, plus a 2/3 cup of brown rice and a fortune cookie -- all these foods also contains about 400 calories.
Eat lower-calorie, higher-volume foods such as vegetables, clear soup and fruit, whole grains and whole-grain cereals and breads, and you will feel satisfied. You�ll eat fewer calories and lose weight without feeling hungry.
When you join the Glycemic Impact Diet, your menu contains foods that help you feel fuller longer. eDiets� GI plan contains a balance of protein, carbohydrates and fat.
The plan: About 30 percent of calories come from lean protein, 30 percent from healthy fat (mainly unsaturated fat in nuts, oils and fish) and 40 percent of calories from unrefined carbohydrates (whole grains and whole-grain breads, fruits and vegetables).
Five ways you can feel fuller on the Glycemic Impact Diet
1. The Glycemic Impact Diet
2. You eat five smaller, balanced meals daily, maintaining stable blood glucose and avoid blood glucose swings that often lead to cravings for refined carbohydrates.
3. All carbohydrate foods are unrefined and unprocessed, containing optimal amounts of fiber and nutrients.
4. Fiber-rich foods take longer for the body to digest and break down into glucose, causing a slower, more gradual insulin response.
5. Portion sizes are calculated for your needs, adjusted to your activity and goals.
eDiets Chief Nutritionist Susan L. Burke, M.S., R.D., L.D., CDE is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.
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