Posts Tagged ‘Low-fat diet’

Random chubby guy eating pizza. Ooohhh the irony...

Random chubby guy eating pizza. Ooohhh the irony…

Like I said before, I like to feel full when I eat.  This causes a problem when also on a calorie restricted diet!  Here is a list of low calorie food options that you should add to your diet to pack in the VOLUME of food you want, with a low amount of calories!

  • Arugula – The is a peppery flavored leafy green packed with vitamins, minerals, and fiber.  There are also some findings that dark leafy greens improve your libido. (Wink wink, nudge nudge…know what I mean?!)
  • Cabbage – The darker green and brighter purple the better.  Very affordable, great crunchy texture, and contains properties that may reduce your risk of cancer and stink up your house when cooked.
  • Kale – You have seen, and will see this ingredient popping up more and more on menus and store shelves.  It has been classified as one of the best super-foods, which means it packs an amazing nutritional punch with very little calories. You can also call yourself a hipster while eating it.
  • Beets – A slightly sweet, earthy vegetable with beautiful color and rich in iron, potassium, and folate.  It is also growing on the ‘trendy’ side by being added to veggie burgers, and new improved salads. Dr. Dre would be proud.
  • Cauliflower – Another great source of vitamin C and folate, this vegetable is wonderful in place of mashed potatoes, used in indian curry dishes, and a whole head can be sliced into planks and grilled for cool presentations.
  • Mushrooms – No matter if you use standard button mushrooms, or branch out into the hundreds of varieties available, mushrooms are low in calories but are full of immune-boosting antioxidants.  They also contain the elusive UMAMI flavor profile which will add some savory meat flavor to your recipes.
  • Tomatoes – Real tomatoes are actually very low in calories! It is only when we associate they with pizza, ketchup, and meat sauce do they pack in the calories.  Tomatoes contain all those healthy vitamins and minerals you are looking for plus some natural sweetness.
  • Zucchini – This squash is VERY low in calories while being VERY easy to grow in your own garden. It is pack with vitamin A and is a tasty treat raw, or cooked. Call them courgettes to be extra fancy.
  • Egg whites – 1 whole cup of egg whites has about 120 calories and 26 grams of protein. HHHMMM maybe make an omelet with all the above ingredients mixed together?!?!?
  • Cod – This is a mild white fish that is very high in protein and omega-3 fatty acids.  Since it is so mild, it will easily blend with any other flavors you add to it.
  • Bison – If you are a red meat fan, grass fed bison is actually a healthier option due to minimal fat marbling, and it contains just as much omega-3 fatty acids as salmon. It also contains even fewer fat calories, and lower cholesterol than skinless chicken! Also, Dances With Wolves is a must watch 😉
  • Fat-free cottage cheese – You can get about 11g of protein for a half cup serving with only 70 calories.  This type of protein is digested very fast, so it is perfect for recuperating after a tough workout.
  • Coffee/tea – It is only when you blend with heavy cream, sugar, whipped cream, honey, chocolate syrup, and caramel do these beverages become high in calories.  There is also, of course, caffein which has been shown to improve your calorie burning thru the day, but still does not increase the quality of your work, or make that morning meeting any better.

Now before you yell at me…yes I know there are plenty of other healthy, low calorie food options (feel free to post your favorites!)  Before you troll my post…yes I know there are other, more nutrient dense foods like fruits, whole grains, legumes, and all that fun stuff.  Before you comment with your biased opinion…yes I know you feel that processed foods are to blame for being fat, and you should eat clean.  Before you post about your vegan, paleo, or gluten-free diet…maybe this post isn’t for you.  Read the title and you will get it 🙂

p.s. There is no spoon…

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I like to eat, and I like to be full!

This weight reducing diet is what helped me lose a good portion of the weight I have dropped over the last few years.  This diet is not for everyone, and has some conflicting theories to traditional diet plans.  I personally feel that this weight loss diet is a good way to learn about caloric density of food, to train yourself to eat more meals throughout the day, and is the perfect supplement for those of us who can eat like it’s our job. (For some of us..it is our job)

Basically, this diet plan involves being able to eat larger volumes of food, as long as the food has very low caloric density.  To put this into perspective, place a 100 calorie slice of pizza next to 100 calories worth of celery, and you will see the difference.  Again, in my opinion, I like the idea of eating food until I am full, not eating a specific amount of calories per meal.  However, you will have to do work upfront to understand which foods will fit into a low caloric density category:

  • Non-starchy vegetables
  • Lean meats and seafood
  • Broth based soups and sauces
  • Fruits with high water content

High caloric density foods would be items like:

  • Fats, oils, butters
  • Nuts
  • Candy and soda
  • White flour or high starch based foods

This diet also promotes relatively high fiber content which can slow down how fast your body absorbs calories.  Brown rice, whole grains, and certain fruits will allow you to stay full longer, which makes timing your meals much easier.  Any doctor or nutritionist will tell you that a diet lower in fat and calories with an increase of lean protein, vegetables, fruit, and whole grain is a winning combination.

There are of course a few tidbits of info I am going to bring up which have helped me along the way that everyone might not agree with.

  • First of all, SALT CONTAINS NO CALORIES! You can argue all day long, but salt itself has negligible caloric density, and since you will be eating a low fat diet (fat being flavor) I recommend using salt to compensate for this. Yes, salt with increase your water weight, but that is not FAT and can be flushed out with physical activity. There are of course other health concerns involving a high sodium diet, but physical activity can counter act those negative effects.
  • Which brings up my second point, physical activity. Starting out, you wont be running marathons, but as time goes on you should be increasing your physical activity as you become more ‘fit’. At the same time, you can start to slowly transition from very low caloric density foods and incorporate other items like nuts, healthy fats, and caloric dense fruits. Once you build up your ability to burn calories, you can start being a little more lenient on your diet.
  • Fat is fat is fat.  Yes I know that olive oil is more ‘healthy’ than butter HOWEVER when speaking about caloric density, they are the same. Fat contains 9 calories per gram if it’s olive oil, corn oil, safflower oil, avocado oil, butter or margarin. Starting out, you will want to limit your overall fat intake. Once you increase your physical activity, you can then start incorporating these healthy fats back into your diet, as well as reducing some salt intake since fat is the greatest thing to happen to food since bacon.
  • This diet is not designed for you to drop 10 pounds in a day. You need to stick this out and try to lose 2 or so pounds a week. This is much easier to do while also being full.  This is also not the type of diet to weigh yourself every day. The good part is you get to eat a large volume of food…the not so good part is your weigh will fluctuate more day by day.
  • This diet is made to fight boredom. Many people eat for comfort, boredom, or out of habit. If thats the case, grabbing those low caloric density foods is perfect compared to grabbing that bag of chips. Loading your fridge with fresh veggies and low-calorie dressing (SALT SALT SALT) make them a convenience food as well!

There are some fundamentals of the Atkins diet that can apply here as well, but I do not believe in a carbohydrate free diet.  The nature of humans is to use fat AND carbs as energy, but choosing the right carbohydrates at the right time is key.

If you like being full, enjoy finishing your plate, not necessarily following a calorie counting diet, or are a boredom eater, this might be the diet plan for you!

Please feel free to comment with questions other useful information!