Satiety is largely determined by the volume of food, so even a light meal can satisfy his hunger. Lean on fiber-rich soups, stews, vegetables, salads and casseroles - and you will lose weight quickly and comfortably.
In order to decrease the volume, make your menu surround. Due to foods rich in water, fiber and protein
Who first started? Professor of the University of Pennsylvania Barbara rolls (Barbara Rolls, one of the most respected in the U.S. experts on nutrition and obesity. The basis of its volumetric diet - numerous clinical observations. Rolls noticed that each day a person eats about the same amount of food. But calories from day to day can vary. It can be reduced to 800 calories a day and not even notice it, if the right choice of food.
In essence
The same calorie foods have different energy density (energy density). This term rolls understands the number of calories per 1 g of the product. For example, two cups of grapes and a quarter Cup of raisins contains 100 kcal. But in the first case, you will be satisfied, and the second will only razjasniti appetite. A portion of the breast grilled to 110 kcal "easier" equal amounts of fried breast.
The level of energy density of all the food can be divided into four categories: very high, high, medium and low. The more fat content in the product, the higher its energy density. The more water and fiber is the lower. In water, it is equal to zero, the fiber - 2.
How does diet
If your menu is dominated by products with high energy density, you run the risk of unnoticed to gain weight. On the contrary, by introducing a diet food with low energy density, you can even increase servings, reducing the calorie intake. That is to lose weight, without feeling hungry.
As it go
Make your menu volume at the expense of foods rich in water, fiber and protein, reduce its energy density, limiting fats.
Experiments rolls showed that if you start a meal with soup (no more than 150 calories per serving), you will eat 20% less calories than if you do without first.
Add slices of raw vegetables to sandwiches and sandwiches, and stews - to side dishes like buckwheat, rice and pasta. To reduce the energy density and to increase the portion, ideal cucumbers, tomatoes, bell peppers, leafy greens and sprouts.
On the day you should consume at least 25-30 mg fiber and up to eight (for women) or ten (for men) glasses of water.
Learn how to calculate the energy density of the product. To do this, its caloric value is divided by the weight (g). For example, a slice of low-fat cheese (28G) contains 60 calories. Dividing 60 by 28, we obtain the energy value of this portion: 2, 1. The lower the number, the more of this product you can use without fear of gaining weight.
Pinch the fat during cooking to a minimum. Use pans with non-stick coating, vegetable broth and water instead of vegetable oil. Instead of mayonnaise and sunflower oil / butter choose sauces with low-fat: salsa, horseradish, natural yogurt and low-fat sour cream, mustard, balsamic vinegar. Actively use spices.
Which ones should be removed
From foods with high energy density. First of all rolls advises to exclude crackers, chips, cookies, chocolate and caramel, brownies and cakes, butter. Significantly limit the hard and soft cheeses, nuts, vegetable fats and alcohol. Only once a week you can afford to eat pizza or ice cream.
What to focus
On products with low and medium energy density, that is, those that contain high water and fiber. First, it is non-starchy vegetables, chicken soup with rice and vegetables, vegetable soups, stews, casseroles with vegetables and meat, fruit, smoothies, wholegrain bread and pasta. Secondly, protein foods: lean meats and fish, legumes, egg whites, milk and natural yogurt low-fat. Thirdly, don't forget healthy fats: omega-3 and omega-6 found in fish, olive and Flaxseed oil, walnuts.
How many times a day should eat
Three main meals and one or two small, if you are hungry.
The duration and the result
1 kg of excess weight is about 8 thousand calories. Minus 500-1000 kcal per day will allow you to lose 0, 5-1 kg per week. Volumetric diet you can stick all my life - to achieve the desired weight and maintain a slim figure.
Source:
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