Is it really possible to feel fuller while eating less?
The word to describe how full a food can make you is satiety. Ironically, two foods, even though they may contain the same number of calories, might offer different levels of satiety.
Regardless of what any fancy-schmancy diet program may claim, losing weight boils down to just one factor. This factor is not hard to understand, it’s not technical in any way, but it’s crucial to any weight loss effort.
Losing weight all boils down to this: You must create a caloric deficit. This means you have to take in fewer calories than you burn off. It’s that simple. Well, at first glance, anyway.
You see, we humans are not robots. If we were, none of us would be fat. We would simply feed the machine as many calories as it needs to function. No tacky emotions to deal with, no comfort foods.
As I touched on earlier, all calories are not the same. For example, 200 calories of broccoli will fill you up much more than 200 calories of soda. We say that the broccoli has a higher satiety level than the soda.
This is because nutrient-dense, natural foods all have a higher thermic effect. A good portion of the calories in fibrous foods aren’t broken down.
So, how do you count calories? Should you walk around with a little notebook and write down everything you eat? That’s one option, and many people have had success doing it that way. There’s another way, however, that’s not quite as bothersome.
Before you start counting calories, however, you need to know how many calories your body needs. You can do this by finding an online calorie calculator and entering your information.
Once you know how many calories your body needs to maintain your current body weight, then you’ll need to subtract about 20% from than number. This will be your daily caloric intake to lose fat.
Next, you’ll want to make several menus, each focusing on your caloric deficit. If you want to eat more calories, then simply increase your level of activity.
For example, walking for 60 minutes burns between 300 and 500 calories, in general. If you really want a piece of pizza in addition to your already established menu, just go for a walk first.
So, what happens if you follow your menu for a couple weeks and you don’t see any results? This means you either underestimated the number calories you consumed or overestimated the number or calories you burned off, or both.
If your body weight isn’t changing, you simply haven’t created a caloric deficit. Adjust your menus accordingly, and eventually you will see results.
If you’re eating foods high in satiety like lean proteins and fibrous vegetables, you truly will be able to less while feeling little or no hunger.