Tricks to lose weight

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It is possible to feel full on fewer calories. Here’s how:

GO LOW

Lowering the energy density of your diet – the calories it contains per 100g – is an effective way to stay fuller for longer periods of time and thereby, lose the pounds. A study found that a low fat, low-energy density diet is more effective for weight loss over one year, than a low-fat, high energy density diet.

DO THE MATHS

Calculate the energy density of a food by dividing the number of calories by the weight of the food: a sandwich with 360 calories that weighs 180g would have an energy density of 360/180 = 2. We should try to eat foods that have an energy density less than 1.5, only moderate amounts of foods with an energy density of 1.5-4 and only small amounts of foods with a density of 4-9.

HAVE A LIQUID LUNCH

A low-energy density diet can be achieved by eating foods with high water content.

INCREASE YOUR PROTEIN

Protein curbs hunger better than carbs or fat. So, when you make a sandwich, go for thinner bread and increase the tuna or chicken filling.

FILL UP ON FIBRE

Fibre absorbs water, increasing the feeling of fullness. So, eat whole meal bread, whole-wheat pasta and brown rice.

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