Low Density Diets Are Ideal for Weight Control

Major weight loss does not happen overnight and you cannot "out exercise" poor nutrition. Rather than making drastic changes that leave you frustrated after only a few days, make a small change each week and give yourself time to become accustomed to your new eating patterns. Studies have shown that participants who consume low calorie density diets also eat fewer total calories each day. Low calorie dense foods support a lower body weight, better body mass index, and smaller waist circumference.

Choose Fresh Produce to Replace Calorie-Dense Foods

All fruit smoothies are not created the same, so don't be misled. Although it is possible to lose weight consuming fruit smoothies regularly, you have to be mindful of the type of fruit used to avoid creating a Sugar Bomb. In several recent research studies, eating fruit has been linked to weight loss rather than weight gain. For example, obese adults who ate more fruit experienced greater weight loss than those who didn't. This might be due to increased satiety.

Fruit is incredibly nutrient-dense, contains healthy fiber and is a natural source of water. Selecting a low-calorie food like fruit to replace a higher-calorie food option can create a calorie deficit, which is good for weight loss and maintenance. Snacking on whole fruits instead of high calorie treats like candies, cookies and chips can significantly reduce caloric intake and boost weight loss efforts. Nonetheless, it is important to stick to whole fruits instead of fruit juices.

Real Foods Have Fewer Calories than Processed Options

A big advantage of eating real foods is that they typically make for bigger portion sizes while providing fewer calories. This is due to the calorie-free water contained in fresh fruits, vegetables and lean proteins. To reach and maintain a healthy weight over the long haul, you should focus on overall health habits, not just on what you eat or when you eat it. Real foods typically have fewer calories per gram than processed foods and increase your feelings of fullness. Foods that are high in volume and reduce your appetite include pumpkin, cucumbers, berries and air-popped popcorn.