Eat Big - Look Thin

There are a lot of issues we all struggle with when we’re trying to lose weight. Some issues, like a craving for cheesecake (the WHOLE cheesecake), should be dealt with by exerting self-control, but other issues, like small portion sizes and constant hunger pains, can be dealt with by smart eating. Not all of the following tips will sound appealing to everyone, but hopefully you can pick up one here and there to help with the difficulties that go with losing weight.

For the most part these tips involve diluting your diet with low calorie “filler” foods. If you do any research, you’ll find more studies than you might imagine that show that people who eat more fruits and vegetables tend to have less body fat than those that don’t. Although fruits and vegetables do contain nutrients that our bodies need, I don’t think it’s quite that sophisticated. My guess is that people who eat their veggies weigh less simply because these food sources are simply less “calorie dense” than the man made alternatives.

Here are some specific hints:

Add some sort of protein to every meal. Protein not only slows digestion, making you feel full sooner, but it also will cause you to feel full for longer. This is the opposite of refined carbohydrates, which are absorbed quickly, and will cause you to be hungry soon thereafter.

Eat solid meals. Yes, I know, we here at FT often recommend protein shakes as a great, easy, controllable meal, but solid food is absorbed slower, and will keep you full for longer. So if you are one of these people who feel hungry soon after a protein shake, you may want to switch to solid food.

Try to avoid bland food. Presentation really is key. A plain broiled chicken breast with plain broccoli not only doesn’t taste that great, but just looks unappetizing. Get creative with your cooking. If you cook your meals ahead of time and store them in individual containers for the next couple of days, it really isn’t that much more trouble to cook interesting yet still low cal meals. Try low cal marinades, spices (always low cal), cooking spray instead of butter, etc.

Also, vary your meals. Some people try to eat the same things day in and day out. You will eventually get bored with these same foods, and that’s when trouble starts. The South Beach Diet books are excellent sources for recipes. Remember, we not trying to go on a traditional “diet” where we lose some weight, then immediately gain it back once we return to our normal eating habits. Rather, we are trying to establish life long eating habits that will keep the fat off for good. If the food you eat is bland and repetitive, then you certainly won’t stick with the program for life.

Eat a good breakfast instead of a big late night snack. Studies consistently show breakfast eaters maintain a lower body fat level than non-breakfast eaters. It just makes sense. Give your body the energy it needs WHEN it needs it, not afterwards! By eating breakfast, you will actually be less hungry in the evenings.

Consume all your simple sugars and other refined carbohydrates before or immediately after your workout when these energy sources are preferentially routed to replenish your muscles energy stores instead of to fat cells. See my previous article for more details on this one.

Eat an apple BEFORE meals. This fruit is high in fiber and digests slowly, which will fill you up and cause you to want to eat less at mealtime. People who do this will actually eat less total calories, INCLUDING the calories from the apple.

Consider lean meat alternatives to high fat protein sources. I don’t feel there is anything “unhealthy” about high fat beef, pork, whole eggs, etc. (just ask the Alaskan Eskimo whose diet is VERY high in saturated fat, yet incidence of heart disease is very low), but these high fat protein sources are higher in calories than a leaner source. Which sounds more filling: a 10 oz chicken breast or a 5 oz pork chop? Or how about an omelet made from a single whole egg, or a whole cup of Egg Beater? Both have the same calories.

Fibrous veggies are excellent filler foods for meal times (as well as being nutritious). A plate full of broccoli will fill anyone up. NO ONE gets fat on broccoli. The trick is to season it so that it’s consistently appetizing. Some low fat melted cheese (be careful how much) can really add to the taste factor.

Just can’t get by without some dessert before bedtime? Try sugar free gelatin with sugar free whipped topping.

How about beverages. Both alcoholic as well as non-alcoholic beverages can drastically affect your weight loss progress. Of course you should really consider eliminating all sugared drinks. This includes not only sodas but also fruit juice. Although fruit juice manufacturers would like you to believe their drinks are healthy, they are actually no healthier than sugared soda. Once an orange is converted to orange juice, most of the good stuff has been removed. Why do you think they “fortify” it (add nutrients back in)? We all know that plain water is the best beverage for your diet, but if you need something with a little flavor to persuade you to get your hydration for the day, consider lightly sweetened Ice tea, or “Propel” fitness water from Gatorade, which has only 8 calories per bottle.

Alcoholic beverages are another area that really sabotages a lot of people’s diets. I’m certainly not the one to preach the evils of alcohol given that I find the occasional drink to be a great way of relaxing after a stressful day, but just like you, I take care. Of course moderation is one key, but there are also some other strategies to use. First is to watch what you drink. Margaritas and other sugary drinks can easily turn back your weight loss plans by several days. Stick to light beer or hard liquor mixed with diet soda. Some red wines are also not a bad choice. One strategy I find helpful at parties or other gatherings where people are drinking all around you for long periods of time, and new drinks seem to keep appearing in your hand, is to alternate each drink with a water. The water will not only slow down your alcohol consumption, but it will also keep you hydrated (dehydration is one of the main factors in hangovers).

Do you really miss having a sandwich or a big helping of mashed potatoes? Believe it or not, some of the low carb breads and roll-ups aren’t bad. There’s no mystery to them, they’re just really high in fiber, which adds texture as well as helping to fill you up. Instead of mashed potatoes, there are some good recipes out there for cauliflower based mashed potatoes.

So there you go, some tips for making your meals a little more filling and palatable, while still being reasonably low in calories. No, it’s not fried chicken, a baked potato, and an ice cream sundae for dessert, but at least it’s better than a tasteless chicken breast at every meal.