Have you tried to lose weight by cutting down the amount of food you eat? Do you still feel hungry and not satisfied after eating? Or have you avoided trying to lose weight because you're afraid of feeling hungry all the time? If so, you are not alone. Many people throw in the towel on weight loss because they feel deprived and hungry when they eat less. But there is another way. Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity. You can cut calories without eating less nutritious food. The key is to eat foods that will fill you up without eating a large amount of calories.
Research shows that people get full by the amount of food they eat, not the number of calories they take in. You can cut calories in your favorite foods by lowering the amount of fat and or increasing the amount of fiber-rich ingredients, such as vegetables or fruit.
Let's take macaroni and cheese as an example. The original recipe uses whole milk, butter, and full-fat cheese. This recipe has about 540 calories in one serving (1 cup).
Your redesigned mac and cheese now has 315 calories in one serving (1 cup). You can eat the same amount of mac and cheese with 225 fewer calories.
To be able to cut calories without eating less and feeling hungry, you need to replace some higher calorie foods with foods that are lower in calories and fat and will fill you up. In general, this means foods with lots of water and fiber in them. The chart below will help you make smart food choices that are part of a healthy eating plan.
|These foods will fill you up with less calories. Choose them more often…||These foods can pack more calories into each bite. Choose them less often…|
(prepared without added fat)
|Spinach, broccoli, tomato, carrots, watermelon, berries, apples||Eggs fried in butter, fried vegetables, French fries|
|Low-fat and fat-free milk products||Full-fat milk products|
|Low- or fat-free milk, low
or fat-free yogurt,|
low- or fat-free cottage cheese
|Full-fat cheese, full-fat
whole and 2% milk
|Broth-based soup||Dry snack foods|
|Vegetable-based soups, soups with chicken or beef broth, tomato soups (without cream)||Crackers or pretzels, cookies, chips, dried fruits|
|Whole grains||Higher-fat and higher-sugar foods|
|Brown rice, whole wheat
bread, whole wheat|
shortening and butter,|
doughnuts, candy bars, cakes and pastries
|Lean meat, poultry and fish||Fatty cuts of meat|
|Grilled salmon, chicken
breast without skin,|
ground beef (lean or extra lean)
|Bacon, brisket, ground beef (regular)|
|Legumes (beans and peas)|
|Black, red kidney and pinto beans (without added fat), green peas, black-eyed peas|
A healthy eating plan is one that —
|The number of calories in
a particular amount or weight of food is called "calorie density"
or "energy density." Low-calorie-dense foods are ones that don't
pack a lot of calories into each bite.|
Foods that have a lot of water or fiber and little fat are usually low in calorie density. They will
help you feel full without an unnecessary amount of calories.
Fried chicken sandwich
with 1 tbsp. mayonnaise
= 599 calories
Grilled chicken salad
with low-fat dressing
2 cups lettuce, 2 oz. grilled
chicken breast, 2 tbsp. light
balsamic vinaigrette dressing
= 178 calories
1 cup mushroom bisque
= 400 calories
1 cup minestrone
= 112 calories
Chips or pretzels
1.5 oz. pretzels
= 162 calories
Baby carrots with hummus
16 baby carrots with 1 tbsp. hummus
= 75 calories
People eat more than they realize when faced with large portion sizes. This usually means eating too many calories. But, not all large portions are created equal. Larger portions of water- and fiber-rich foods, like fruits, vegetables, and broth-based soups, can fill you up with less calories. Start with an appetizer. Research shows that if you eat a low-calorie appetizer before a meal, you will eat fewer total calories during the meal. Start your meals with a broth-based soup or a green salad without a large amount of cheese, or croutons.
For more on portion sizes, see How to Avoid Portion Size Pitfalls to Help Manage Your WeightHow to Avoid Portion Size Pitfalls to Help Manage Your Weight.
Most fruits and veggies are low-calorie and will fill you up, but the way you prepare them can change that. Breading and frying, and using high-fat creams or butter with vegetables and fruit will add extra calories. Try steaming vegetables and using spices and low-fat sauces for flavor. And enjoy the natural sweetness of raw fruit.
For more on fruits and vegetables, see How to Use Fruits and Vegetables to Help Manage Your WeightHow to Use Fruits and Vegetables to Help Manage Your Weight .
While drinking beverages is important to good health, they don't help you feel full and satisfied the way food does. Choose drinks without calories, like water, sparkling water, or unsweetened iced tea. Drink fat-free or low-fat milk instead of 2% or whole milk.