Eat More And Still Lose Weight By Cassandra Cox At Isnare.com Ezine Articles

What would you say if I told you that your next diet program could let you eat larger servings, but still promote a healthy weight? That you won’t have to go hungry to be successful? It would be exciting news, wouldn’t it?

Typically we associate the term ‘diet’ with things such as hunger pains and even starvation. But a diet doesn’t have to leave you feeling empty. The goal should be to provide bulk to the diet so that our tummies are full, and yet we reach satiety without excessive calories being consumed.

Experts suggest that when considering what to eat as part of a weight management program, we should choose foods that have fewer calories by volume. This is referred to as ‘low-energy-density.’ In her book, The Fiber35 Diet, natural health advocate and author Brenda Watson shares that a prime example of low-energy-density food is fiber. This includes whole grains, fresh fruits and vegetables.

High-energy-density foods on the other hand, are typically high-fat, and contain a lot of calories per bite. Compare, for instance, a bowl of fiber rich blueberries to a similar bowl full of chocolate candies. The fruit tastes great, and yet calorie wise is significantly less than the higher fat content of the chocolates. In fact, according to Ms. Watson’s book, you could eat three and a half cups of blueberries, and yet still have consumed fewer calories than in a classic candy bar. (Roughly 270)

As of late, fiber has gained increasing popularity as an aid to weight management. Not only can one consume larger servings of fiber rich foods without the associated fear of caloric overload, fiber can also provide support to maintain a healthy blood sugar balance. Fiber can slow down our body’s conversion of carbohydrates to sugar. By providing a slow drip of energy into the blood stream, we keep our blood chemistry stable, and we are less likely to reach for sugary snacks between meals.

Fiber, similarly to fats, has also been shown to promote the release of satiety hormones in the intestine. What do we mean? Simply put, fiber consumption will encourage your body to product a hormone that creates a feeling of fullness. This hormone is called cholecystokinin (CCK) and it is the messenger which tells your body, “I’m full, so stop eating.” Therefore, fiber can actually help address appetite, so you can eat less, and yet feel full longer.

Since recent studies published in the American Journal of Clinical Nutrition have shown that healthy weight management is all about the caloric content of the food choices we make, then our goal should be to find foods which are filling, but have a lower calorie count. To that end, we should consider fiber rich diets an easy solution to the common problems associated with weight management. Eat more fiber, and let your growling stomach and feelings of deprivation become things of the past.

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