Make sure 1/3 to 1/2 of the visual volume of all your meals are low calorie dense vegetables. The other 1/2- 2/3 should be unrefined, un-(or minimally)-processed complex carbohydrates (legumes, intact whole grains, starchy vegetables.
In addition, you can make the following modifications:
- Salt: For many people, salt seems to act as an appetite stimulant. So, the less you salt your food, the less people tend to eat.
- Variety: For
many people, having a variety of foods available at each meal also
seems to encourage over consumption. Therefore, the less variety at a
meal, the less food consumed.
- Raw Foods:
Foods you can eat raw tend to be lower in calorie density and may not
digest as efficiently as cooking helps the digestion process.
- Sequencing: Eat the lowest calorie dense foods first. This fills you up so you eat less of the higher calorie dense foods.
- Avoid (or strictly limit):
- all higher fat, calorie dense plant foods, nuts, seeds, oils, avocados,
tofu, etc.
- all refined processed grains & starches that are higher in calorie density
(breads, bagels, crackers, cookies, dry cereal, tortilla's etc & anything
made from ground up flour) even if they are whole grain.
-all concentrated sugars/sweeteners (sugar, brown sugar, agave, honey,
molasses, date sugar, etc) even if they are natural and organic
- all dried fruits.
If you follow the
principles of calorie density and make the necessary adjustments as
needed, you will lose weight in a healthy way at a healthy rate.
Jeff Novick - Maximizing Weight Loss
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