Whittle Your Waistline By Eating MORE Food!

Imagine someone told you that you can lose your extra weight while eating more food than you do right now.  Well, the "Volumetrics" diet, created by Barbara Rolls, claims to do just that.  And research recently reported by WebMD.com suggests that these claims are true.

The foods that are eaten in the "Volumetrics" diet tend to be low calorie because they’re rich in water and fiber.  Dieters can eat larger portions for fewer calories, which helps curb cravings and satisfy the appetite–but without damaging their low calorie diet!

So what kind of foods should you add to your diet if you want to eat more and still lose weight?  Try…

Fruit: Packed with water and fiber, fruit can also satisfy a sweet tooth.  Great choices include apples, watermelon and kiwi.

Vegetables:  Many veggies are loaded with nutrients but low on calories, so they’re a great addition to any diet.  Good choices are raw spinach, cucumbers and green beans.

Beans:  Chock full of fiber, these antioxidant powerhouses may even help reduce your risk of some cancers.  Try eating more black beans, kidney beans and chickpeas.

Whole grains: Although not always low-calorie, whole grains are a healthy way to get some added fiber in your diet.  Try brown rice, oatmeal and quinoa.

Soup: Broth-based soups–especially when they’re packed with veggies–are both satisfying and low calorie.  But avoid creamy soups, which are loaded with calories.

Healthy Breakfast “To Go”

You’ve probably heard that a healthy breakfast is the most important meal of the day.  But our busy schedules don’t always give us time to whip up–and eat–scrambled egg whites, fresh grapefruit and a bowl of oatmeal.  In fact, a WebMD.com feature offered a few suggestions for healthy, on-the-go breakfast foods.

And if you’re willing to do a little prep work on less busy days–such as Sunday evening–you can have lots of breakfasts ready to go on the run.  Just try some of these options, which can all be eaten during a commute:

Muffins:  For a complete meal, make them with whole grain flours, nuts and bits of dried fruit.  Bake ahead of time and then freeze.  Pull one out of the freezer the night before to defrost.

Breakfast burritos:  Use a whole grain tortilla to wrap scrambled egg whites, veggies and even some crumbled turkey bacon.  Wrap individually in plastic wrap and freeze.  Put in refrigerator the night before to defrost, then microwave to heat.

Granola bars:  The store bought ones tend to be full of sugar and preservatives, so consider making your own.  Toast oats in the oven, then mix with goodies like coconut, seeds, nuts and dried fruit.  Then just stir with some peanut butter, spread into a pan and cut into squares.

Wholegrain pancakes:  Use your favorite recipe and then freeze individually (place layers of wax paper between cakes to avoid sticking).  Toast them in the toaster oven in the morning, and then spread with peanut butter for some healthy protein.

Baked oatmeal:  This classic recipe can be made in muffin cups for easier transportation.  You simply bake oatmeal with a few other ingredients (brown sugar, cinnamon, raisins, etc.) and eggs for added protein (and to act as a binder).  Find a recipe here or here.   

Hard boiled eggs:  You probably don’t have time to boil eggs in the morning.  But make a few on Sunday, and you can eat them for breakfast all week long.  Pair it up with some fruit or whole grain toast for a simple and easy meal.

Cut Back On Meat To Cut Fat

Even if you choose lean meats over the full-fat versions, your regular steak or burger could be affecting your waistline.  In fact, a study reported by Reuters Health found that women who eat a lot of meat tend to carry some extra weight.

But you don’t have to become a vegetarian to drop the extra pounds!  Just cutting back on your meat consumption may make a difference, since the study found that women who ate moderate or low amounts of meat were leaner than those who ate large quantities of it.

It’s not always easy to make drastic changes in your diet, however.  So here are some tips to eat less meat without sacrificing taste:

Add beans!  Beans are full of fiber and antioxidants, so they’re a great addition to your diet.  Add them to meatloaves, burgers, meatballs and soups so you need less meat to make a meal.

Divide your plate!  Divide your plate into imaginary sections.  One half should contain vegetables, one quarter should contain whole grains and the last quarter should be your meat portion.  It’s a simple way to automatically control your portions.

Try meatless favorites!  Every once in a while–even just once a week–try a favorite meatless meal, such as spaghetti and tomato sauce, bean burritos or vegetable stir-fry.

Choose healthier options!  Generally speaking, a portion of wild salmon is better for your diet than a greasy hamburger.  Whenever you have a choice, opt for a healthier, leaner meat.

Garnish with meat!  Choose an occasional meal that includes meat in smaller servings.  For example, try a green salad topped with grilled chicken breast rather than just having the chicken and a smaller serving of veggies on the side.

Go ethnic!  Many ethnic dishes–particularly Asian, Mediterranean and Indian cuisines–contain very little meat.  When you want something "a little different," try borrowing a recipe from these veg-friendly cultures.

Eat Fewer Calories With An “Earth Friendly” Diet

According to a recent AFP article, a new diet book will soon be released that joins eating and the environment.  The "Global Warming Diet" suggests that eco-friendly foods can actually help shrink our waistlines, too.

But you don’t have to wait until the book is published to start eating an "earth friendly" diet!  Just try some of these tips:

Eat more in-season produce:  By choosing in-season produce, you’ll get the most nutrients from fruits and veggies (which tend to lose nutrients over time).  They’re also low in calories and full of healthy vitamins and antioxidants.
Eco-benefit:  In-season produce means less fuel needed to transport overseas fruits and veggies to our markets.  In some cases, it also supports local farmers and sustainable agriculture.

Eat less meat:  Meat is high in calories and saturated fat, and it’s been linked to some cancers and diseases.  Cut back on your meat consumption and you’ll probably eat fewer calories at each meal.
Eco-benefit:  Meat production produces excessive waste that pollutes our environment.  Feeding meat animals a plant-based diet also uses more resources than feeding humans a plant-based diet.

Eat more organic foods:  Although there’s no definitive evidence, some experts believe that foods laced with pesticides and chemicals are toxic to our health.  Other research suggests that the growth hormones used in non-organic dairy foods may be damaging to young girls and women.
Eco-benefit:  Fewer pesticides and chemicals on our crops mean healthier water and soil.

The Simple Way To Eat Less

Almost all of us have, at some time or another, sat in front of the TV with our evening meal.  That’s why they’re called "TV Dinners!"

But eating while you watch the flickering entertainment of the television will actually cause you to consume extra calories.  And a Reuters news article reported that we’ll eat even more calories if the show we’re watching is highly entertaining.

Distracted eating–such as when we’re watching TV, surfing the Internet or reading a book–causes us to ignore the physical sensations we experience while we eat.  We’re less likely to notice the scent, the taste or the texture of our food.  As a result, we don’t notice the feeling of satiation–so we ultimately end up consuming past the point of fullness.

To avoid distracted eating, follow these rules:

Rule #1:  All meals and snacks must be eaten at a table.  You will no longer be able to carry your food to the living room or computer desk.  Every single thing you consume must be eaten at the dining table.

Rule #2:  No distractions are permitted. All the TVs and radios must be turned off.  The laptop must be shut closed and the desktop computer must be set to "hibernate."  No open books or magazines can be within reach.

Rule #3:  All food must be portioned into dinnerware.  Instead of eating from cartons, boxes, bags or packages, you must put a portion of food onto your plate or into a bowl.  The plate or bowl is then carried to the table, where you dine without distraction.

Rule #4:  Pay attention.  Feel the texture of it in your mouth.  Smell its aroma.  Notice the taste.  After a couple of bites, check in with your body.  Are you still hungry?  Do you feel satisfied?  Are you reaching the point of fullness?

If you regularly watch TV or read while you eat, following these rules may at first be uncomfortable.  Eventually, however, you will grow to love the new sensation of eating without distraction.  You’ll enjoy your food more and you’ll be satisfied with smaller portions.

Add Foods To Your Diet For Weight Loss Success

Most diets require you to reduce the food you eat, whether you cut out an entire macronutrient (such as carbs) or you simply reduce your portion sizes.  But research reported by Reuters Health suggests that cutting out foods isn’t as helpful as eating more low calorie foods.

Rather than focusing on restricting calories or certain foods, try focusing on adding more low calorie foods to your diet.  By making an effort to eat more food, you’ll actually feel more satisfied.  And choosing low calorie options mean you’ll lose weight, too!  Not only will it be easier to stick with this "diet," but you’ll also increase the amount of healthy nutrients you consume.

So forget about "restricting" food!  Instead, make an effort to eat more…

•    Broth based soups:  Choose versions with lean meats, lots of veggies and whole grains (such as brown rice).

•    Veggies:  Roasting, grilling, steaming and microwaving are some of the best cooking methods for veggies.  Good choices include asparagus, broccoli, cauliflower, squash, and spinach.

•    Fruits:  Try bananas, apples, oranges, grapefruit, kiwi, pineapple, watermelon, mangoes and papayas.

•    Salads:  Load up green salads with romaine lettuce and plenty of fresh veggies, such as tomatoes and carrots.

•    Whole grains: Look for brown rice, whole wheat bread, whole wheat pasta, quinoa, oats and barley.

•    Beans and legumes:  Black beans, kidney beans, lentils and chickpeas can be added to almost any salad, soup or casserole.

Healthy Barbeque Dishes

It’s summertime… and that means barbeques and picnics.  Unfortunately, typical warm weather fare isn’t always the healthiest.  In fact, a recent HealthDay article described a few ways to make sure your barbeque foods are safe.

But food safety is only one concern when you’re faced with greasy burgers, preservative-laden hotdogs, and high-calorie potato salad.  All those extra calories can keep you from meeting your summer weight loss goals, too.

But you don’t have to give up your summertime foods if you’re watching your waistline!  Just try some of these healthy twists on old favorites:

Pick a better burger:  Skip the greasy hamburgers and try turkey burgers instead!  Use ground turkey breast for the leanest, healthiest option.  (If it seems too dry, mix in some diced mushrooms for moisture.)  Veggie burgers are another low-calorie choice.  If you must have beef, choose the leanest burger possible.

Pack a leaner picnic:  Planning a cold picnic?  Replace your chicken salad sandwich with lean turkey breast on whole grain bread, and don’t forget to load it up with veggies like lettuce or tomato.  Or, instead of cold fried chicken, try cold roasted or grilled chicken.  It’s just as tasty, but you’ll consume a lot less fat and calories!

Revamp your potato salad:  Most potato salads are loaded with high calorie mayonnaise.  But a vinegar-styled potato salad is attractive, healthy and yummy!  Try mixing cooked, diced red potatoes with light vinegar, dill and seasonings.  Or replace your potato salad with a whole wheat pasta salad.  For more healthy recipes, search www.allrecipes.com.

Serve your best beans cold:  Typical baked bean dishes include brown sugar, maple syrup and even bacon or ham–which means lots and lots of calories!  Replace your baked beans with a cold bean salad.  Just toss some canned, rinsed beans with balsamic vinegar and a few "extras"–such as diced red onion, cubed cucumber and spices.  This dish is loaded with fiber and tastes refreshing on a hot day!

Finish with fruit: Sure, ice cream is a favorite hot weather treat.  But a fruit sorbet can be just as delicious!  Make your own by freezing pureed fruit, or purchase it readymade from your supermarket.  Serve with other cool fruit treats–like chunks of watermelon and pineapple–for extra nutrients and flavor.

Healthy Barbeque Dishes

It’s summertime… and that means barbeques and picnics.  Unfortunately, typical warm weather fare isn’t always the healthiest.  In fact, a recent HealthDay article described a few ways to make sure your barbeque foods are safe.

But food safety is only one concern when you’re faced with greasy burgers, preservative-laden hotdogs, and high-calorie potato salad.  All those extra calories can keep you from meeting your summer weight loss goals, too.

But you don’t have to give up your summertime foods if you’re watching your waistline!  Just try some of these healthy twists on old favorites:

Pick a better burger:  Skip the greasy hamburgers and try turkey burgers instead!  Use ground turkey breast for the leanest, healthiest option.  (If it seems too dry, mix in some diced mushrooms for moisture.)  Veggie burgers are another low-calorie choice.  If you must have beef, choose the leanest burger possible.

Pack a leaner picnic:  Planning a cold picnic?  Replace your chicken salad sandwich with lean turkey breast on whole grain bread, and don’t forget to load it up with veggies like lettuce or tomato.  Or, instead of cold fried chicken, try cold roasted or grilled chicken.  It’s just as tasty, but you’ll consume a lot less fat and calories!

Revamp your potato salad:  Most potato salads are loaded with high calorie mayonnaise.  But a vinegar-styled potato salad is attractive, healthy and yummy!  Try mixing cooked, diced red potatoes with light vinegar, dill and seasonings.  Or replace your potato salad with a whole wheat pasta salad.  For more healthy recipes, search www.allrecipes.com.

Serve your best beans cold:  Typical baked bean dishes include brown sugar, maple syrup and even bacon or ham–which means lots and lots of calories!  Replace your baked beans with a cold bean salad.  Just toss some canned, rinsed beans with balsamic vinegar and a few "extras"–such as diced red onion, cubed cucumber and spices.  This dish is loaded with fiber and tastes refreshing on a hot day!

Finish with fruit: Sure, ice cream is a favorite hot weather treat.  But a fruit sorbet can be just as delicious!  Make your own by freezing pureed fruit, or purchase it readymade from your supermarket.  Serve with other cool fruit treats–like chunks of watermelon and pineapple–for extra nutrients and flavor.

Low Energy-Density Foods Help You Lose Weight

Want to eat lots and lots of food–but still lose weight?  According to a recent HealthDay article, researchers believe that eating a low energy-density diet allows you to eat more food but consume fewer calories.  The result: Your tummy feels full and satisfied, but you actually lose inches from your waistline!

So what are low energy-density foods?  In general, low energy-density foods are foods that have very few calories per gram.  In most cases, the low calorie content is due to the large amount of water or fiber in the food.

Watermelon, for example, is a low energy-density food.  It only has about 1/3 of a calorie per gram, mostly because this fruit is packed with water and fiber.  Soup is another example of a low energy-density food.

If you want to try adding more low energy-density food to your diet, try these tips:

Start each meal with a bowl of broth-based soup.  As we mentioned, soup tends to be a low energy-density food.  Vegetable soup, in particular, is a good choice.  Adding cream or milk significantly increases the calories, however, so stick to the broth versions.

Make salads from greens and veggies.  Leafy greens and many vegetables–like cucumbers, radishes and onions–are low energy-density foods, so load them onto your salads.  But avoid high calorie toppings like fatty dressings and bacon bits.

Eat fruits like melon and oranges for dessert.  Unlike traditional desserts such as cakes, pies and ice cream, fruit is packed with water.  Nibble bits of pineapple or some strawberries for a refreshing low energy-density finish to a meal.

Double your veggie serving and halve your meat serving.  The next time you make a meal–whether it’s a stir-fry or casserole–try adding extra vegetables and skimping a bit on the meal.  You’ll get more water and fiber, which means more food for fewer calories!

Switch to high fiber grains.  Higher fiber foods tend to have lower energy-density, which means brown rice is a better choice than white rice.  Whenever possible, choose whole grain breads, cereals and crackers over the refined version.

Eat Soup To Lose Weight

Want a simple, no-diet way to cut calories?  Start your meals with a bowl of soup!

A recent study reported by HealthDay found that people who ate soup–made with chicken broth, broccoli, potato, cauliflower, carrots and butter–before lunch ate 20% less calories than people who ate only a lunch entrée, even though the soup-eaters consumed both a soup and entrée.

Experts speculate that a low calorie soup prior to a meal may help you feel full sooner, so you end up eating less of your entrée.

So if you’re trying to cut a few calories from your diet, try adding a soup appetizer to your meal!  Here are some tips for doing it:

Choose broth-based soups: If you eat a calorie-dense soup–such as one made with cream or cheese–you may end up eating way too many calories.  Choose a soup made with broth and veggies so you get lots of fiber for very few calories.  Good choices include minestrone or bean soup, chicken noodle, vegetable soup and tomato-based chowder.

Make it ahead: Cook up a big pot of soup early in the week.  It’ll stay good in your fridge for at least a few days, and it’s readily available when you need it.  Just scoop out a portion, heat in the microwave, and your soup is ready!  No muss, no fuss.

Watch your portions:  Too much of any food will cause weight gain, so keep your soup portions relatively small–especially since they’re only an appetizer.  A small bowl or a cup is about the right serving for a pre-meal bowl of soup.

Substitute a salad: Tired of soup?  Researchers found that eating a green salad before a meal can also help you cut calories.  Just be sure to load it up with fresh veggies–like spinach, purple cabbage,  cucumber and radishes–and avoid high-calorie extras like fatty dressings, croutons, cheese, and bacon bits.