Many people count calories to watch their weight- it is, after all, a very imperative piece of the puzzle. However it is important to understand that caloric intake is independent from hunger. You can feel hungry and gain weight, and feel full and lose weight. How full you feel is determined by the volume and weight of food — not by the number of calories consumed. If you find yourself unsatisfied, carefully choose bulky foods with low calories. That way you can eat more volume, but consume fewer calories and lose weight.
This is because of two key factors: water and fiber. The best examples of foods which are low in fat but high in both water and fiber content are vegetables and fruits. #ThePowerOfProduce
When you feel compelled to snack, it’s important to distinguish whether you are actually hungry or thirsty. Many people are chronically dehydrated, and dehydration is linked to higher body mass indexes. If you feel like you’re hungry, try drinking a full glass of water and then reevaluate—you might be surprised!
The U.S. Reference Dietary Intake recommends that men drink 125 oz of water daily and women drink 91 oz (GoFor20.com recommends 100 oz/day). And remember, one glass of water is only 8 oz…so bottoms up! The best way to ensure your daily water intake is to carry a 20+ oz water bottle and make sure you get 5 down every day.
However, if you are well hydrated and still hungry- reach for produce. Most fruits and vegetables contain large amounts of water which provide volume but add fewer calories. For example, half of a large grapefruit is 90% water with just 50 calories!
The fiber from produce then adds bulk to what you consume, so you feel full sooner. It also takes longer to digest, which makes you then feel full longer. That’s why it’s so important to consume either fruits, vegetables, or whole grains every time you eat. Adults need about 25 to 35 grams of fiber per day, but the average person consumes much less.
Increase your both fiber and water intake gradually while you adjust to the changes in your diet.
If you’re not much of a water drinker, then split up your daily goal between drinking and eating your water. Consider eating these water-logged veggies that are more than 90% water each: cucumbers, lettuce, celery, Chinese cabbage (such as bok-choy), radishes, watercress, zucchini, squash, tomatoes, bell peppers, asparagus, Portobello mushrooms, Swiss chard, cabbage, cauliflower, and turnips.
If you prefer getting your H20 from fruits, keep in mind that while they are rich in water, they do not have as much as vegetables, and they do contain sugar which must be limited.
Water helps deliver oxygen throughout your body, regulates temperature, lubricates your joints, reduces risk of kidney stones, rids your body of toxins, reduces severity of headaches, and improves complexion. It keeps your hydration up and weight down.
GoFor20.com can not impress upon you enough the importance of produce and water, and the exponentially greater success you will have if you feel full during your weight loss journey.