Eat 4 to 6 small meals per day
The fewer meals you eat, the less your body will want to burn fat. Your goal is to increase the amount (or volume) of food you eat during the day without increasing the number of calories. If you can increase the volume of food you take in, you will decrease your feelings of hunger and food cravings.
To do this, eat foods with high water, fiber, and protein content. Consuming high-volume foods will result in less calorie intake and will satisfy your body through the release of hunger hormones. Vegetables offer the most variety in terms of high volume, low fat foods. Any dark green leafy vegetable provides a lot of nutrients and volume for little calories.
Try kale, spinach, arugula, Swiss chard and romaine lettuce. Other green vegetables like broccoli, string beans, zucchini and asparagus also offer low calories and almost no fat per serving. Make salads with lettuce, peppers, artichokes, tomatoes and other green vegetables.
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Consider trading mashed potatoes and their relative high calorie density for a cauliflower puree. Instead of a scant 1/4 cup serving of corn, try 2 cups of steamed yellow squash. Remember, when enjoying your high volume, low fat foods […]
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