Rather than eating less while dieting, stock up on foods that ﬁll you up for a small amount of kilojoules. Foods low in kilojoules (also known as low-density foods) are typically high in water and ﬁbre. Choosing them will help you to feel satisfied while you lower your calorie intake.
Here are six ways to bring low density foods to your diet.
Stock Up on Veggies
Eat plenty of leafy greens, lettuce, tomatoes, green beans, squash and onions. Don’t like the taste? Stash them in stews, soups, pasta sauces, pizza or meatloaf. They’re high-volume, high-satisfaction, low-kilojoule superstars.
Limit Dry Foods
Avoid pretzels, crackers and chips. Dry foods lack water and can pack a lot of kilojoules into a small portion.
Aim for half of your total fluid intake to come from plain water. If you want to make things more interesting, try soda and sparkling mineral waters, diet soft drinks or herbal teas. Remember, too, that fresh fruit and veggies contain lots of water – another reason to stock up on them.
Say Yes to Starters
Sensible entrées plough into your appetite, so should lower the energy density of your main meal. Choose vegetable soups or a garden salad with low-fat dressing.
Load Up on Protein
There’s plenty to choose from in this food group, including lean red meat, poultry, fish, eggs, dairy, beans, soy and grains. Protein makes you feel full for longer, having a limiting effect on the amount of other foods you eat.
Check that at least half the breads and cereals you eat contain wholegrains.