 | Cathy Lloyd is an RN/RT who has worked in the field of nutrition and healthcare for 29 years. Cathy is the owner / operator of Piece Of Cake Nutrition along with her husband Kevin Lloyd located at 512 N. Broadway, Pittsburg KS, 66762. Piece Of Cake Nutrition specializes in helping people meet their overall health goals. They hold monthly weight loss challenges, daily exercise classes, and provide healthy treats, smoothies, shakes, and supplements. Everyone who walks through the door gets a free health evaluation. For more information or to schedule an appointment call 620-687-3924 or e-mail kevncat2005@gmail.com |
Health & Wellness
2012-08-02 11:55:05
Foods that make you feel full and help in losing weight
A- "If only I could feel full longer, I would not eat all this sugar."
"I'm trying to eat right but I am always hungry." If you are trying
to lose or maintain weight this might be a struggle for you. If it
is, then you are not eating the right kinds of food or often enough.
The trick is to eat foods that contain fewer calories but you can eat
more of them so you feel full, as well as eating foods that take the
body longer to break down. These types of food that contain fewer
calories but keep you feeling full, or that you can eat more of, are
called 'low energy density foods'. It is important that as you lose
weight, or are learning to eat more healthy while staying full, you
look at the energy density in foods.
Energy density is the number of calories (energy) in a specific amount
of food. High energy density means that there are a lot of calories in
a little food. Low energy density means there are few calories in a
lot of food.
When you're striving for weight loss, the goal is to eat
low-energy-dense foods. That is, you want to eat a greater volume of
food that's lower in calories. This helps you feel fuller on fewer
calories.
Four main factors play a role in what makes food high or low in energy density:
1. Water. Many fruits and vegetables are high in water content, which
provides volume and weight but not calories. That's why they're
low-energy-dense foods. Grapefruit, for example, is about 90 percent
water. Half a grapefruit has just 39 calories. Raw, fresh carrots are
about 88 percent water. Half a cup has only about 25 calories.
2. Protein. Poultry and fish are protein rich and low in calories.
Beans, legumes and other plant based proteins will add protein which
take more calories or energy to burn. Because they take longer to
burn they stay with you, making you feel full but without all the
calories.
3. Fiber. High-fiber foods not only provide volume, but also take
longer to digest, making you feel full longer on fewer calories. Good
examples are vegetables, fruits and whole grains.
4. Fat. Fat is high in energy density. One teaspoon of butter, for
example, contains almost the same number of calories as 2 cups of
low-energy-dense raw broccoli. Most fruits and vegetables don't
contain a lot of fat. Foods that contain fat naturally, such as dairy
products and various meats, or foods with added fats are higher in
calories than their lower fat counterparts. Next month we will cover more specifically what foods to include in
your diet that will keep you fuller longer with less calories. In the
meantime, feel free to call or stop in for a free wellness evaluation
where we can go over that with you personally
