1

Weight Loss Without Chronic Hunger

2

The Right “Diet” Strategies Will:

• Allow you to lose weight slowly

• Allow you to keep it off long term

• Improve your overall health

• Not leave you chronically hungry

3

What You Will Learn Today:Brief Introduction About Calorie DensityEat More Nutrient-Rich CarbsReduce or Eliminate Refined CarbsDon’t Drink Your CaloriesSwitch to Non-fat DairyThink LEAN ProteinUse Fats & Oils SparinglyPutting It All Together…

4

Quick Quiz: Do You Know?To eat fewer calories without feeling starved,

you need to eat: (select the best choice) 1. Foods high in fiber and low in calorie density

2. Expensive diet foods

3. Foods that are high in protein and fat

5

Quick Quiz: Do You Know?To eat fewer calories without feeling starved,

you need to eat: (select the best choice) 1. Foods high in fiber and low in calorie

density

2. Expensive diet foods

3. Foods that are high in protein and fat

6

Where Is Fiber Found?• Fiber is found in plant foods such as

grains, vegetables, fruits, nuts and beans/legumes

7

What Is Calorie Density?• By low in calorie density, we mean foods

that are relatively low in calories for the volume of food they supply.

8

Quick Quiz: Do You Know?• How many oranges would you have to eat

to equal the calories in one Snicker’s Bar?

9

Quick Quiz – Do You Know?• How many oranges would you have to eat

to equal the calories in one Snicker’s Bar?

• Snickers Bar = 280 calories

• Orange = 61 calories

• (Answer: Roughly 4.5 oranges!!)

10

Examples And Tips

11

Eat More Nutrient Rich High-Carbohydrate Foods

• Raw and cooked vegetables• Salads

12

Eat More Nutrient Rich High-Carbohydrate Foods

Fresh fruit

13

Eat More Nutrient Rich High-Carbohydrate Foods

Baked potatoes and sweet potatoes are easy to prepare.

14

Eat More Nutrient Rich High-Carbohydrate Foods

• Whole grain products, such as brown rice, oatmeal, barley, whole wheat pasta and whole wheat cereal are very good choices

• These are higher in fiber and more filling

15

Eat Fewer High Carbohydrate Foods With High Calorie Density

• Bread is more calorie dense than brown rice, oats, barley and potatoes

• Dried fruits are more calorie dense than fresh fruits• While these are nutritious, they should not be the

bulk of your meals

16

Cut Back on High Carbohydrate Foods That Are Low in Fiber

Processed foods that contain little or no fiber are notas filling as their unprocessed counterparts.

17

Reduce or Eliminate Highly-refined Carbohydrate Foods

These foods contain little fiber and are high in caloriedensity even though some might be low in fat.

18

Reduce or Eliminate Highly-refined Carbohydrate Foods

Did you know that white flour has roughly the same calorie density as sugar?

19

Reduce or Eliminate High-Sugar Foods

Sugar-rich foods are usually high in calorie densityand low in satiety value.

20

Don’t Drink Your Calories

Research indicates that liquid calories have a low satiety value, so they don’t fill you up.

21

Switch to Nonfat Dairy

Skim dairy products are lower in fat and calories

22

Substitute Lean Protein in Place of High-Fat Protein

Try to include beans in your meals a few times a week.

Choose fish, shellfish and white meat poultry without skin in place of fatty red meats and processed meats like sausages and hot dogs.

23

Use Fats & Oils Sparingly

Image copyright PhotoDisc.com

Refined fats and oils have the highest calorie density and lowest satiety value of all foods. Use these sparingly.

24

Reduce Your Use of Sugar

Use non-caloric sweeteners in place of sugar, e.g. Equal, Sunnette, Sweet One, Splenda, etc.

25

Putting It All Together…Meal Ideas

Serve cooked oatmeal with skim milk and berries for breakfast; add a fresh orange.

26

Putting It All Together…Meal Ideas

Try a baked yam with cinnamon for a morning snack. You can bake it and take it with you or prepare it in the office microwave oven.

27

Putting It All Together…Meal Ideas

Enjoy tuna salad for lunch.

28

Putting It All Together…Meal Ideas

Fresh veggies make a crisp mid-afternoon snack.

29

Putting It All Together…Meal Ideas

Whole wheat spaghetti with black bean sauceserved with a salad makes a healthy dinner.

30

Putting It All Together…Meal Ideas

Yogurt Peach Parfait tastes great for dessert.

31

And Finally… Don’t Forget Exercise

• Walking or jogging 3-5 miles a day is optimal

• Consistency is the key

• Start with what you can do comfortably and build up to the optimal amount

• Aerobic and weight/bearing exercise are both important for weight loss

32

Success:

Research has shown that most people who lose 30 or more pounds and keep it off long-term:

• Consume a high-fiber, low-fat diet

• Exercise regularly

• Are consistent with lifestyle habits

33

ReviewBrief Introduction About Calorie DensityEat More Nutrient-Rich CarbsReduce or Eliminate Refined CarbsDon’t Drink Your CaloriesSwitch to Non-fat DairyThink LEAN ProteinUse Fats & Oils SparinglyPutting It All Together…

34

Consult your physician before exercising if you have been sedentary for a long time or before changing a medically prescribed diet. Otherwise, start walking today!!