How to eat more and still lose weight
(msnbc.msn.com)Updated: 2006-11-09 17:12
Eating a bowl of soup or a green salad at the start
of a meal can take the edge off hunger.
In this land of growing girth where 66 percent of adults are now overweight or obese, some people have managed to stay at a healthy weight. Are they depriving themselves by eating tiny portions and giving up their favorite foods? You'll be pleased to hear that the answer is no.
How do they do it? One trick is to learn which foods will fill you up without a lot of calories.
We study this in my lab at Penn State. In one type of study, we bring people into our laboratory, offer them various types of foods and see which ones fill them up the most. We conduct long-term trials to find out whether different types of dietary advice can actually help people lose weight and maintain that loss. We also analyze information from large surveys of what Americans eat.
Each of these different approaches has led us to the same conclusion: If most of your food choices pack lots of calories into each bite--we call these foods “calorie-dense” --you will overeat and get too many calories. Calorie-dense foods--for example, chips, cookies, pretzels and crackers--tend to be low in moisture and some also may be high in fat.So how can you eat more and weigh less?
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