Skinny Sipping: Drink Pounds Away
You can trick your metabolism with calcium and fill up with low-calorie beverages to help weight loss.
Fat Calories Still Count
Dairy isn't a weight-loss miracle, says Zemel. Calories still
count. But even if you don't restrict calories, taking in more calcium will
change your body composition. You're shifting calories from fat to lean body
mass. "On the scales, you may not see a change. But we've seen a loss of
body fat," he says.
"We need to think of milk as more than a calcium-delivery
vehicle," he says. "It's more than just calcium. It's high-quality
protein, a collection of amino acids that provides positive effects on
skeleton, muscle, and fat."
Zemel's research holds water, says Lara Hassan, MS, a
nutritionist with the Cooper Clinic in Dallas. Indeed, "studies are showing
that high calcium increases fat oxidation or fat burning, and that results in
greater fat loss -- and weight loss if it's a reduced-calorie diet," she
She cites one study in which obese men consumed two cups of
low-fat yogurt a day -- and made no other changes in their diet. They lost an
average of 11 pounds over the course of a year, she tells WebMD.
Filler-Up With Juicy Foods
Tomato juice, tomato soup, vegetable soup -- water-heavy foods
like these seem to trigger receptors in the stomach that tell the brain you're
sufficiently fed, says Barbara Rolls, PhD, a professor at Pennsylvania State
University and author of The Volumetrics Weight-Control Plan: Feel Full on
In fact, satiety -- that "I'm full" feeling -- is the
secret ingredient to weight management, Rolls tells WebMD. "People don't
like to deny themselves. They feel a sense of failure when they deprive
Broth, soups, and juices -- along with whole fruits,
vegetables, and grains -- are high in fiber and water content, and low in fat
and calories. "If you have soup before a meal, it helps control hunger and
you eat less," Rolls says. "Low-calorie soup takes the edge off your
hunger." Just be careful not to eat rich, cream-based soups -- they could
add calories to your diet, she says.
How it works: Water dilutes the calories in food. You can then
eat more for the same calories. When you add water-rich blueberries to your
breakfast cereal -- or water-rich eggplant to your lasagna -- you add food
volume but few calories, Rolls explains.
Grapes have more water content than raisins. For a 100-calorie
snack, you can eat more grapes than raisins. It's just that simple.
Fat has less water than any food element at 9 calories per
gram, alcohol is next at 7, followed by protein and carbohydrates each at 4,
Want More Examples?
Consider the difference between chocolate milk and a milk
chocolate bar. A 1 1/2 ounce milk chocolate bar has 230 calories, while an
8-ounce glass of chocolate milk made with whole milk has 250 calories. For
about the same calories, you get a portion that is five times bigger
than the chocolate bar.