Don't Ditch These 'Fattening' Foods When You're on a Diet
How 'treats' like peanut butter, cheese, and pasta could actually help you lose weight.
6 'Fattening' Foods to Keep in Your Diet continued...
Many dieters avoid pasta, bread, and rice. It's true that foods high
in sugar or refined carbohydrates tend to cause a spike in blood sugar,
followed by a rebound drop, with hunger reappearing soon afterward. (Refined
grains are those in which the outer shell or bran has been removed, resulting
in less fiber.)
But if you choose whole grains that are also high in fiber, your body will
absorb them more slowly, and you'll feel more satisfied. Choose toppings for
your whole-grain pasta, brown rice, or whole-wheat bread that are high in
fiber, lean protein, and/or healthy fats and you'll stay feeling full even
longer. Of course, portion size still matters. One cup of pasta has 190
calories, 1 gram of fat and if whole grain, 6 grams of fiber.
Make Room for the Foods You Love
You've heard the saying, "Absence makes the heart grow fonder?"
Well, that holds true for your favorite foods, too. When you eliminate foods
you love, it can set up feelings of deprivation, sometimes to the point that
all you do is think about how much you long for that special food or beverage.
Eventually, this can lead to a binge and the end of your diet.
A long-term solution is to factor in your favorite foods, especially those
that are rich in healthy nutrients. Some dieters find strength in just knowing
that there are no forbidden foods, and as a result have more resolve to stick
with their eating plans.
Just be sure to keep the portions of higher-calorie treats small so you can
enjoy them without sabotaging your weight loss plan. So if you love chocolate,
keep snack-sized portions on hand and treat yourself to one each day. (Choose
dark chocolate to get a boost of antioxidants while satisfying your sweet
Experts also suggest setting some time aside to slowly savor your special
treat so you get the most out of every last bite.
Kathleen Zelman, MPH, RD, is director of nutrition for WebMD and the WebMD
Weight Loss Clinic. Her opinions and conclusions are her own.