In our last article series on the problems with calorie counting, we explained that simply looking at the calories, without considering any other property of your food, will not give you the weight-loss that you strive for. A daily intake of 2,000 calories of carbohydrates, or a daily intake of 2,000 of vegetables, in the long term, will give you completely different health, weight-loss, and well-being results. This is because food has more to it than just calories. It has vitamins, minerals, essential amino acids, macro- and micro-nutrients, water, antioxidants and more!
Therefore, today our Brooksville Dietitian will talk about how, during this Holiday Season, you can eat more and weigh less with volume eating! Get your dream waistline by simply making a few substitutions when surrounded by all the seasonal goodies. Doesn’t THIS sound tempting?
What is volume eating all about?
The fact is that in order to lose weight, or experience fat loss, you must be in a calorie deficit. Which to some people instantly means feeling hungry and dissatisfied. But that doesn’t need to be the case.
Volume eating ELIMINATES HUNGER. Our dietitian always advises people to stay away from starvation diets for two reasons – you will eventually over-eat, and you’ll slow down your metabolism. Volume eating prevents this.
This weight-loss eating strategy focuses on the idea of eating low-calorie food in large quantities, which ensures satiation. And depending on your choices, it should be nutrient-packed. Luckily, vegetables, legumes, natural teas, fruits and many plant-based alternatives (such as non-dairy milk or tofu) tick off these boxes. They don’t compromise the flavor either!
Let’s be honest here, dieting has always been hard because of the restrictions you had to put on yourself. Breakfast, lunch, and dinner are dull times when your plate is half-empty. Volume eating tackles this problem! Make your plate overflowing with vivid, colorful, appealing dishes. Don’t ditch sugars or carbs – just choose them more wisely. Eat as much as you want of low-calorie foods and you will be in calorie-deficit without feeling hungry, or tired.
However, as with every diet, you must be mindful of maintaining a balance. Add variety to your meals to add depth to the flavor, to keep excited about cooking and to ensure that you get all the essential nutrients. We understand that sometimes it may be hard to stay on top of all the micro-nutrients, vitamins, anti-oxidants, etc. Therefore, at Batista Weight Loss and Wellness we provide glutathione injections, which ensure that you have a healthy amount of this antioxidant to keep your immunity, healing, body detox and much more in check.
Easy substitutions
This could not be easier! Think about a food that is your holiday guilty pleasure. Pudding, the turkey, stuffing, roasted veggies, the gravy. Now, let’s see what food groups are most calorie-dense – fats, and carbohydrates. And what foods are the least calorie-dense? Leafy greens, vegetables, fruit, and plant-based alternatives. So, let’s make some swaps!
Each tablespoon of oil (any oil) contains over 100 calories, so take it down a notch – choose water-based, not oil-based salad dressings, or gravy. When roasting, or frying the vegetables (including potatoes) take the fat away. Sprinkle them with extra spices to boost the flavor and here we have a meal that won’t break your diet! Do that for all your dishes – eliminate the oil.
Regarding sweet treats – make your own! Companies add excessive amounts of sugars and processed ingredients to boost the flavor. There is no need for that, just use your favorite spices like cloves, cinnamon, or applesauce. And in most cases, you can also remove the high-calorie dairy – plant-based alternatives have much less fat, and sugar!
Also, do not buy any dried fruit! For example, a cup of fresh apricots is 86% water with 74 calories, and a cup of dried apricots is 76% water with 212 calories. That’s almost 3 times the calories in the same weight of food! Therefore, fresh fruit should be your go-to this season.
We can’t emphasize the importance of ensuring that you get all of your nutrients. You can comfortably fill your plate with these glutathione boosting, low calorie-density foods:
- Leafy greens – arugula, bok choy, collard greens, kale, mustard greens, spinach
- Vegetables – broccoli, brussels sprouts, cauliflower, cabbage, radish, asparagus, beets, bell peppers
- Legumes and lentils – pinto beans, lentils, chickpeas
- Fresh fruit (NOT DRIED) – grapefruit, kiwi, berries
And if you believe that you are still missing some nutrients, contact our practice to arrange glutathione injections with our physician.
Find out more about our Brooksville Dietitian
Our highly qualified weight-loss experts at Batista Weight loss and Wellness: Susan West-Opyoke, RDLD; John Batista, M.D.; Stephanie, M.A; and Valerie, Office Staff, together have decades of experience working with weight loss patients.
At Batista Weight loss and Wellness we believe that successful weight loss depends on two factors – the knowledge about how to lose weight and following through on your weight loss plan. Our experts will provide you with a customized weight loss plan, and regular face-to-face interaction and motivation.
To create your own customized weight loss plan with us and achieve sustainable weight loss in Hudson don’t hesitate to contact us on (352) 600-3476 or drop us a visit at our clinic: 443 Mariner Blvd, Spring Hill, FL 34609, USA.
The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.