Easiest Way to lose weight

What is the easiest way to lose weight? Cut down on food? Stick to a new diet? Get onto a fast? Maybe engage in a rigorous exercise?
These may seem effective at first glance. In the end, this is a popular approach that we so often come across on the media. A new diet helped lose weight to someone, maybe it would help us too? There is a lot of hype around new diets coming up regularly. But few talk about the side-effects of such diets. 

Based on countless studies, most of the dieters gain back the weight they initially lost and even more. There are many reasons for that, both psychological and physiological. First of all, people that get off a diet, often feel so deprived that they end up consuming way more calories than they actually cut while being on a diet. And secondly, the body on a diet receives a signal that there is a lack of food, slowing down metabolism. 
Indeed, in order to lose weight, we need to cut down the calorie intake. But how to do that without feeling deprived, hungry, and dissatisfied? This is where the concept of calorie density comes into play. We can think of it as a kind of trick to deceive the body and let go of some extra kilos without getting into a state of deprivation. 
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Calorie Density

What is calorie density, you may ask? Calorie density is essentially an indication of how many calories the food contains per weight or volume of food. For example, 100 g of 60% dark chocolate has approximately 580 calories, and the same 100 g of blueberries comes with a tenth of that, 57 calories. Am I calling on you to replace chocolate with berries? Not necessarily! But there is a huge potential in knowing the substitutes for high-calorie meals. 

The whole concept of calorie density comes down to satisfying hunger with fewer calories and for a longer period of time. How is it possible? We can effectively decrease the number of calories consumed if we follow these simple rules:

  • choose water-rich foods over the dry produce: fresh fruits, veggies, and berries can consist of water up to 96%. Since water has no calories but occupies space in the stomach, you are more likely to feel fuller while consuming fewer calories. 
  • choose whole foods over refined products: whole foods, like whole grains, legumes, fresh veggies and fruits, nuts, and seeds are full of fiber that carries no calories but contributes greatly to the time spend in your digestive tract, therefore keeping you satiated longer. 
  • decrease the consumption of oils: oil is a highly processed product that is 100% fat, and a gram of fat carries double the calories of the same amount of protein or carbs. That makes oil a very calorie-dense food: 2 tbsp of olive oil would contribute to over 10% of the daily calorie requirement on average. 
These simple steps can bring impressive results without feelings of hunger and dissatisfaction, meaning sustainable long-term results.
Photo by Brooke Lark on Unsplash
Disclaimer: The information provided on this blog is for information purposes only,  and should not be considered as a treatment plan for any individual situation. Please consult a physician for individual advise on any health-related topic.

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