Eat More, Weigh Less

To eat more and weigh less sounds impossible doesn’t it? But
with a few simple facts and gaining a little knowledge you may
be able to turn the tables on your weight loss success. You may
actually lose unwanted pounds without having that constant
hungry feeling.

Eating more and weighing less begins with learning a new way of
eating that promotes weight loss without feeling hungry. You are
eating healthier to lose weight.

Nine out of ten people who try to lose weight fail to keep it
off. Dieters know that empty feeling in the pit of your stomach,
not to mention that growling sound that erupts when you lower
your food intake.

The key to eat more and weigh less is figuring out the energy
density of foods. Energy density foods are divided into four
categories:

1. Very low energy dense foods, which include most fruit and
vegetables, skim milk and broth based soups.

2. Low energy dense foods, which include cooked grains, cold
cereal with skim milk, low-fat meats and salads.

3. Medium energy dense foods, which include meats, cheeses,
salad dressings, and snack foods.

4. High energy dense foods which include candy, chips, cookies,
crackers and nuts.

Our senses play an important role in being comfortable and
satisfied with the amount of food we eat. A meal begins with our
eyes and tiny portions make us feel we will never be full. While
large portions of food make us believe that when we are done we
will be satisfied and happy.

The smell and taste of food also adds enjoyment to our meals.
With larger amounts of food, we have more time to take in the
sensory delights. More food takes longer to digest, which sends
full-feeling messages to our brain. The more we eat the more
satisfied signals our brain receives.

If you want to eat more and weigh less, most of the foods you
eat should come from low energy dense foods (#2) and should be
combined with fruit and vegetables from very low energy foods
(#1).

You can combine medium energy dense foods (#3) in small amounts
and you’ll have a full plate of food and won’t leave the table
hungry.

The key to all of this is to train your senses by filling your
plate full with the right kinds of food with fewer calories,
which in turn means eating more and weighing less.

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