5 Food Synergy Secrets for Weight Loss
Healthy food habits that can give you a weight loss edge.
Food Synergy Secrets for Weight Loss continued...
2. Load Up on
Fruits and Vegetables. What do fruits and vegetables have that typical
fast food and junk food does not have? More water, fiber, and key nutrients --
but fewer calories. This makes them one of the best ways to lower your diet's
"energy density" (that is, to eat more food that is low in calories in
relation to its volume) and increase "nutrient density" (to add foods
that are high in nutrients in relation to volume).
Eating a less calorie dense diet that includes lots of fruits and vegetables
helps make meals more satisfying, while cutting calories. A recent study
indicated that eating more fruits and veggies along with cutting down on fat is
a particularly smart strategy. In the study, Penn State University researchers
divided obese women into two groups. One group was given counseling on reducing
fat intake. The other got counseling on reducing fat intake plus increasing
water-rich foods (mainly by eating fruits and vegetables). Both groups then
made their own choices about how much to eat. Although both lost significant
amounts of weight, the group that was counseled to reduce fat and add fruits
and veggies lost an average of 3 pounds more. Perhaps most importantly, this
group reported less hunger.
3.Eat Vegetarian Meals More Often. People following
vegetarian diets tend to weigh less than meat-eaters, according to one
review study. The researchers, who looked at data from 87 studies, found that
the body weight of vegetarians is, on average, 3% to 20% lower than that of
Switching to a low-fat vegan
diet (one that includes no animal products) could result in a loss of about
a pound a week, even without extra exercise or limits on calories, says study
author Neal Barnard, MD, founder of the advocacy group Physicians Committee for
But even going partially meatless can help. Women who are semi-vegetarian
(who may include poultry and fish in their diets, but no red meat) or
lacto-vegetarian (those who include milk products in their diets) had a lower
risk of overweight and obesity, compared with omnivorous women, according to a